1/11/12 Wednesday 5:30-7am

main set:

8x200
#1 @ 3:30
#2 @3:15
#3 @ 3:00
#4 @ 2:45
#5 @ 2:45
#6 @ 3:00
#7 @ 3:15
#8 @ 3:30
just make them, no need to swim faster than the interval

8x100 sprint @ 3:00 with a 50 recovery in between each