February 12, 2010 Morning Practice - Back on the horse

I almost feel like I may be able to start categorizing these practices as Gold... but not yet.  :)  A bit longer and more intense this morning to make up for all the snow days.

400 warm-up... losen the shoulders and stay long

Main Set - Repeat twice.  2nd time through is pull.
4 x 50 on :45 smooth
1 x 100 on 1:15
4 x 50 on :45 smooth
1 x 200 on 2:30
4 x 50 on :45 smooth
1 x 300 on 3:45
4 x 50 on :45 smooth
1 x 400 on 5:00
4 x 50 on :45 smooth
1 x 500 on 6:00

Easy 200 and out.