training - 10/6/07

Backstroke 200 pace work at Prairie Life with Pat.
warm up - 1000
400 B/F
4x100 K/S
4x50 drill

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

main - 1500
all are desc 1-4, #3 at 200 pace, #4 under 200 pace
4x25 on :4517.7-16.17-15.2-13.9
100 easy
4x50 on 1:3034.8-31.6-28.5-27.96
150 easy
4x75 on 2:3056.2-49.4-44.83-43.9
250 easy
4x100 on 3:301:12.0-1:07.5-1:00.78-59.90

warm down - 400

3150 SCY

Total for week = 15,400 (6 sessions, 10/1-10/6)