1/14/2011
12:00 PM
1900 yd
1:00:00
3:10 / 100yd
WARMUP: 300 yds
2x150F on 3:30
TRANSITION SET: 300 yds
4x75F 6 cycles fast every 50 on 1:40
MAIN SET: 1000 yds
20x50 (4x25Fly/25F, 4x25Bk/25F, 4x25Br/25F, 4x50F, 4x25choice/25F)
COOLDOWN: 300 yds