1/18/11

1/18/11 #1 *** Harvard Entries Open January 21^st

400 choice @ 8:00

300 IM kick @ 6:00

200 drill @ 4:00

100 (12.5 sprint, 25 easy, 12.5 sprint, 25 easy, 25 sprint) @ 2:00

500 Freestyle – fast @ 6:40

100 easy @ 2:00

5 x 100 Freestyle – hold 5-10 seconds faster than pace above @ 1:30

100 easy @ 2:00

9 x 50 from the blocks (rounds of 3, switch up strokes) @ 1:15

1. sprint first 12.5
2. sprint middle 25
3. sprint last 12.5

1 x 50 for time off blocks

300 easy 3000 meters