training - 9/21/07

Pace work for 200's.
warm up - 1000
400 B/F
4x100 K/S
4x50 drill

Transition - 10x25
2 - fist
2 - 1/2 fist
2 - roll drill
2 - build to fast
2 - easy

Lactate set - 850
3x(3x50)
1 - B with flutter off walls (29.5, 29.00, 28.80)
2 - B with dolphins off walls (28.48, 28.52, 28.34)
3 - free (25.9, 26.2, 25.7)
200 easy between sets

Warm down - 8x50

2500 SCY