Monday October 4 2005- 09-D 7:30-9:30 AM
  2004 2;15-4:15 pm
10 x 200   free 3:00-2:55-2:50-2:45-(2)-2:40-2:35-2:30(2)-2:25 2000 2000
2:00 rest
     
1 x 12:00 kick - alternate minutes 20/40 30/30 40/20 mod/sprint 900 2900
3:00 rest
1 x 800 10:30 800
4 x 200 2:30 same pace as 800 1600
1 x 600 8:15 2200
4 x 150 2:00 same pace as 600 2800
1 x 400 5:10 3200
4 x 100 1:15 same pace as 400 3600
1 x 200 2:35 3800
4 x 50 :40 same pace as 200 4000 6900
Join the rest of the group with
3 x 3 x 50 varies (50) (40) (30) 450 7350
1 x 100 kick
4 x 50 1:00 dril/ swim 50's 300 7650