2009-12-22 Tues

WU 3-2-1
K

[700 + 400: 1100, 25min]

(Mon was dist.)
Tues: med. endurance

[need 65min]
WU drill set:
8 x 50's, 25 FR finish + 25 FR [6min]

10 min swim, count lengths.[11min /17m]

Breath Control Set:
6 x 25, 5-4-3-2-1-0, 12-15sR [4 min / 21m]


Main set ~ 1600 [30 min / 51]
100's
3 x {5 x 100
	1) 100 K 
	2) 100 Pull/Drill 
	3-5) Desc 1-3, 100 Swm Hard, Harder, Hardest. 
	Find the nearest 20sR interval off first one. Start on btm or top of clock
}
50 EZ

5 x 100 FR, BP 2-3-4-5, 15sR [7.5min / 60min]
SPrints if time