***all workouts are archived in the workouts database the day after***
***all workouts are written for a base 1:10 freestyler, except where noted as a Stroke Group in which case the base is 1:30 - adjust as necessary***
—————————————

1/7/09

WU-
50 Pushups
100 Bicycles
2x{
1 x 12 min swim - individual target ranges

Set 1-
4x{
1 x 325 on 4:00
1 x 125 - 100 fly/25 IMO - 1:50
3 x 50 - :50 - #1 fast, #2 25 perfect/25 fast, #3 50 perfect
1 x 75 - NBRZ - variable bursts - 1:15
1 x 100 from blocks - max effort - 2:30

Set 2-
2x{
1 x 12 min swim - best distance

~7,000 Yards