2010-01-18 Mon
WU 20 X 25's , 10 FR + 10 Str.; 5sR [ 8min: 500]
K. 8x 50's : [9min:500/17m:1000]
4 x 50 Build[ 4min:200 / 21m:1200]
IM/Str:
3X100 IM 15sR [ 4m:300 / 25m:1500]
1mR
6 x 100 {alt. 100 Pull, 100 K, 15sR} [11min:600/ 37m:2100]
1mR
4x200 Str 20sR : [ 11m:800 / 49m:2900 ]

Drill Set: [4min: 300 / 53m: 3200
6 x 50 { alt 2X25 drill + 2X50 FR
25 Dr - 12K per side
25 Dr - 6K per side
2 X 50 FR think technique of body rotation
1 X 25 concentrate on Hook, use shoulder/body roll to drive it down, 10sR
1 X 25 "
2 X 50 FR : 10sR } 
10 x 100 FR paced: [16min:1000 / 69m:4200] G1 finished here
{ on the clock, take nearest 12-15s timing off first one. Make it. }
50EZ [ / 71m:4250]

10X50's from Dive. 1st one goes when last one finishes.[9min / 80min:4750]
400 social kick [~9min /89min:5150]