Monday, December 1, 2008

Murdock... I'm coming to get you!

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

7 x 150 on 2:40 swim/kick/swim EN1

9 x 25 on :45 sprint medley SP3
5 x 75 on 1:00/1:10/1:20/1:30/1:40 EN3

3 x 500 on 7:00 EN1-EN3
descend 1-3

8 x 125 on 1:55 back or 8 x 100 on 1:45 breast EN1+

10 x 50 on 1:15 EN2
25 fly/:20vKick/25 back

5,050 Yards

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