2010 - Jan 11, Mon [write - 5:19pm
WU : 3-2-1 [13m]
K : 8 x 50 => 25 flutter + 25 Chc ; 10sR [8m]
(Hard 2nd half each 25) 
6 x 50's : Build, alt. FR/Chc by 50 ; 10sR [6min]
Focus: fast vertical forearm free. / meat-hook drive
maintain the elbow high after hand entry
vs Long Distance Free -> Roller blade (throw the momentum fwd/ riding the momentum wave) (( drill: how few strokes per 25, 2 sec. glide each arm at full stretch))
8 X 25 alt. Heads-Up Fr./ reg. Fr. ; 10sR [3min]
[start 8:02pm]
9 x 50 { alt. 2 Fr, 1 str. } 10sR [9m / 8:11pm]
4 x 150 str (or 200Fr) {brkn IM} 20sR [10min]
- 40sR -
4 X 150 FR { Med. 50, Build 50, Hard meat-hook 50 } 20sR [9m / 8:31pm]
3 x 300 str { 
	1) Straight ; 25sR (eg 3x100 IM)
	2) brk at 75, 5sR )(alt. 50Fly+25Fr)
	3) brk at 75, 10sR } [13min / 8:44pm]
2 x 300 Fr, straight. Hard., 35sR [9m / 8:54pm]
long kick or sprints? / starts