11-29-10

4 rounds of

300 ba/fr

12x25 skill work

followed by

6x100 ba, dec 1-4 (#4 at 5 to 8 over final goal) #5 ez, #6 TT

4 rounds continuous

200 br k dec 1-4

200 free long stroke

post 100 back and last 200 brst kick

LCM post the pair and the final 200 backs