Week of 9/19/11

_Warm-up: 10 mins your choice, 8 mins kick, 6 mins pull, 4 x 50 IMO or drill on 1:00, 4 x 25 fast on :30
Pre-set: 1 x 800/1000/1200 done as 2+ rounds of (150 or 200 desc stroke count by 50, 50 fast kick, 150 or 200 build speed by 50, 50 easy kick)
Main set:
1 x 200 alt 25 fly/25 free on 3:00 or 3:15 or 3:30 or 4:00
1 x 200 IM on 3:00 or 3:15 OR 1 x 100 IM on 1:45 or 2:00 WORK THE FLY
1 x 200 alt 50 back/50 free on 3:00 or 3:15 or 3:30 or 4:00
1 x 200 IM on 3:00 or 3:15 OR 1 x 100 IM on 1:45 or 2:00 WORK THE BACK
1 x 200 alt 100 breast/100 free on 3:00 or 3:15 or 3:30 or 4:00
1 x 200 IM on 3:00 or 3:15 OR 1 x 100 IM on 1:45 or 2:00 WORK THE BREAST
1 x 200 free on 3:00 or 3:15 or 3:30 or 4:00
1 x 200 IM on 3:00 or 3:15 OR 1 x 100 IM on 1:45 or 2:00 WORK THE FLY

4 x 50 on :45 or :50 or :55
1 x 50 easy pull on :50 or :55 or 1:00
3 x 50 on :40 or :45 or :50
1 x 50 easy pull (same intervals as first pull)
2 x 50 on :35 or :40 or :45
1 x 50 easy pull (same intervals)
1 x 50 on :30 or :35 or :40
1 x 50 easy pull

Cool down - choice
Total: 3000-3800 plus 10min choice/8 min kick/6 min pull and cool down