Week of 8/30/11

_Week of 8/30:
Warm-up:  your choice 1000
4 x 150/125/100 on 2:00 desc times by about 5s
1 x 600/500/400 on 8:00 try to hit same times as from 4x150/125/100
1 x 100/50 kick on 2:05
3 x 150/125/100 on 1:55 desc times by about 5s
1 x 450/375/300 on 5:30 try to hit same times from 3x150/125/100
1 x 100/50 half kick, half pull on 1:45
2 x 150/125/100 on 1:50 desc times by about 5s
1 x 300/250/200 on  3:30 try to hit same times as 2 x 150/125/100
1 x 100/50 pull on 1:35
1 x 150/125/100 on 1:45
1 x 150/125/100 on 1:40
1 x 100/50 half kick/half pull

16 (12) x 25 on :25 (30): 2 fly, 2 fr, 2 bk, 2 fr, 2 br, 2 fr - then if doing 16, last 4=IM order

Warm-down:  your choice for 3 mins.


Total: 3600-5000