training - 10/3/07

Today included some short speed work along with a little easy aerobic swimming. SCM
warm up - 800
400 back/free
4x100 kick/swim

transition - 250
10x25; 2 fist, 2 1/2 fist, 2 roll drill, 2 build, 2 easy

main - 1400
200 - 50K, 50 drill, 50K, 50S
4x50 (1 - last 121/2 fast, 2 - 3rd 121/2 fast, 3 - 2nd 121/2 fast - 4 - first 121/2 fast
200 - same
4x50 - same
200 - same
4x50 - same
200 - same

warm down - 200

Total = 2650 SCM