700 Free then 100 Back, 100 Breast, 100IM
12 x 50s pull (1-6 free @45, 7-12 breast @1:00)
4 x 250s stroke @4:15
4 x 250s free @3:00
12 x 50s kick (no fins @1:05)
4 x 150s stroke @2:20
4 x 150s free @1:50
100 cool down

intervals are 'stud'

Workout for Saturday, December 16, 2006

@ RIT

8:00am-9:45am

1,000 warm up (200free,50back, 200free, 50 br, 200 free, 50 fly, 200free, 50 choice)

5 x 200's pull free @ 2:30 descending by 200

200 drill ez choice

20 x 100's  (1-5 stroke @ 1:45, 6-14 free @ 1:15, 15-20 IM @ 1:30)

200 kick choice ez

20 x 50's free @ 45- hold 200 race pace on all of them - do an ez 50 if you miss your pace

100 cool down