2010 – 01 – 12 TUE
WU 3 – 2 – 1 [13min]
K 8x50 {
 } [5 min]
Swm Build  [5 min]
4 X { 3  x 100
Desc. 1-3, Find a send-off time using clock. Use 12-15sec. after 1st.
1st = Med/Hard, 2nd Harder, 3rd Hardest  
evens may be FR for stroke people } [21m]

12 x 50 K. {paced. 7-10sR off 1st  50. Alt} [ 13min]
4 x 200 Drill [16min]
1,3) 50 Drill 50 Swm 50 Kick 50 Swm
2,4) 100 Pull 100 Swm
3 x 300 [16min]
 	1) 300 IM or Str. Str
 	2) 300 Brkn at 50’s, 7sR
 	3) 300 Fr, Hard