Dang, I missed all of November. Just too busy. If you are reading this, make sure to come try out the Olympus Master's team. I have been swimming with them on and off for the last couple of months and I really like it.
1x400 warm up
4x150's kick/drill/swim by 50; @ 3:15 (3:30, 3:40)
12x100's IM order (by 100, that means 100 fly, 100 back, etc.); @ 2:00 (2:30, 2:45)
10x50's kick down/ swim back--your choice of stroke/kick; @:55 (1:00, 1:10)
8x25's SPRINT--IM order; @ :30 (:40, :50)
2x200's pull, 1 backstroke/1 freestyle; rest :30
4x100's cool down--your choice
Total yardage: 3,700
Friday, December 4, 2009
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