11/21/06 IM Practice 20 X 100

WARMUP: 700With Zura fins:100 dolphin100 flutter100 dolphin100 free100 back200 EZ breast kick no equipmentMAIN SET...INSIDE-OUT ROLLS ALL STROKES: 2000Swim straight through the first 16 X 100, then take an extra minute rest and do the final 4 X 100. I used a 2:00 sendoff on everything, which was about 25 to 30 seconds rest.20 X 100#1: 25 BK + 75 FL#2: 25 FL + 25 BK + 50 FL#3: 50 FL + 25 BK + 25 FL#4: 75 FL + 25 BK#5: 25 FL + 75 BK#6: 25 BK + 25 FL + 50 BK#7: 50 BK + 25 FL + 25 BK#8: 75 BK + 25 FL#9: 25 BK + 75 BR#10: 25 BR + 25 BK + 50 BR#11: 50 BR + 25 BK + 25 BR#12: 75 BR + 25 BK#13: 25 BR + 75 FR#14: 25 FR + 25 BR + 50 FR#15: 50 FR + 25 BR + 25 FR#16: 75 FR + 25 BROne-minute break4 X 100 IM on 2:00 descend time 1 to 4 [went 1:30...1:28...1:27...1:24] WARMDOWN: 300300 EZ kicking and pullingTotal Yardage: 3000