2010-01-01 FRI

WU 3-2-1

K 8x50 -> 25 hard dolphin + chc.
[25min / (35min left)]

4 x 50 build. Swm, Chc, 10sR [3min / 28m 32L]

500X2 [17-20 / 45-48]
 1) (brkn @ 100, strong pace, 7sR) 45sR
 2) Straight, hard
50 EZ

400 Kick, Chc, every 2nd 25 Hard. [8-9min / 53-56min]

200 => 100 Pull + 100 Swm Straight, Hard [4min / 57-60]