2009-12-14 Mon, Practice 23 WU
K
Main Sets 70min
Ladder Down 500 FR [7min] 400 => 50S+50K IM order, 25sR at 100 [7min] 300 Swm, Chc, 35sR [5m] 200 Pull Chc, 20sR [4min] 100 scull, 10sR [2min] 50 Sprint Chc [1m] 50 EZ [1min] [27min]
6x100 BP 2-3-4-5, 20sR [9m]  200 IM straight 30sR + [3min] 200 IM brkn 50's ,10sR +25sR [3:30m] +  200 IM brkn 25's , 5sR [3:30m] [10min]  4x{3x75 Build,  extra flipturn, 15sR} 35sR/set [13min]
Relay Practice : [10min.]
Sprint 50's X 2 [8min]