1st time back on the blocks! Friday September 19th, 2014

4x thru IM order

• 8×25 –  1-2) ra/la  3-4) fast kick 5-6) drill 7-8) smooth swim on :45

• 125 IM rotate a fast 50 within the IM  2:15/2:30/2:45  (FF only do 100 IM)

• 5×50 kick on 1/1:10/1:20  2 fast, 1 ez, 1 fast, 1 ez (skip the last ez if behind)

3×100 ALL OUT FROM THE BLOCKS:   2 of 3 the same.  on 5:00 record your time on the whiteboard after

4×100 on 2:15  ascend each 100

3575 m