training - 10/12/07

400m free work with Pat at Papio HS pool (SCM).
warm up - 1000
400 B/F
4x100 K/S
8x25 drill/build

transition - 150
3x50 desc 1-3 on :55

100 easy

main - broken 400m free by 50's (10 sec rest between 50's)
31.28
32.90
32.70
32.80
32.51
32.56
32.70
32.50

4:19.95

warm down - 250

1900 SCM