Monday Jan 19th, 2009

6:00 - 7:30
Whitney coached SCY swim center diving well, NO Blocks
dove in around 6:05
swam with Tyler Mike & John
beside Nate, Todd, Paul & doug

2 x (200 150 100 50 )

Assigned 4 x 150 15 sec rest
did 4 x (75 fr easy50 rest 25 fast)

Assigned 4 x 125 15 sec rest
did 4 x (50 fr easy 50 rest 25 fast)

Assigned 4 x 100 15 sec rest
did 4 x 25 easy 25 rest 25 fast

assigned 4 x 75 15 sec rest
did 4 x 25 easy 25 fast

4 x 50

4 x 25

Assigned 9 x 100 on 1:10
did: 9 x 50 on 1:10

100 easy