Day 13 - Thur, Dec 1, 2011
WU 5 - 1.5 - 1 [750]
K set
8 x 50 {1-4  hard 1st half, 5-8, hard 2nd half; 10sR} [400/]

Fr drills
6 x 25
4X50 FR
50 scull [400/1550]
--------------------
IM/Str
9 X 50 { 50 Str ; 10sR
	50 Str/Fr
	50 Fr; 10sR} 20sR between Str (Fly/Ba/Br) [450/]
 100K; 30 sR 
500 Fr, 50K Fr; 45sR  ~8min 
50EZ [s1100/2650]
------  OR  -----
Dist
3 X { 500 Fr , 50K } 45sR [1650/] ~20min
50EZ [1700/3250  {toasted but finished} [Maddie, Jake, Brenden, Jonathan, Tatyana 2x500]
-----------------
Sharks and Minnows - 10 min
Str [2550]
Dist [3250]