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2/01/10 total set total Yards Masters Discipline Energy System Interval 100 Pace Start Time 1000 1000   5    x  200   1=free, 2=kick, 3=IM, 4=Pull, 5=choice rec 4:00 2:00 5:30 1300 300 4    x  75   25 breathing pattern 3 / 25 breathing pattern 5 / 25 breathing pattern 3 white 1:30 2:00 5:51 1900 600 3    x  200   free descend to FAST!!!! RED 3:10 1:35 5:58 2000 100   4    x  25   FAST!! BLUE :30 2:00 6:09 2400 400 4    x  100   FREE PULL descend to fast RED 1:40 1:40 6:12 2500 100 4    x  25   FAST!! BLUE :30 2:00 6:19 2800 300 6    x  50   free fast BLUE :50 1:40 6:22 3000 200   1    x  200   warm down rec 3:30 1:45 6:28 3000 scy 1 hrs 03 min Finished 6:33
Workout Notes:  bp= breathing pattern.  This means take 3 strokes then a breath, 5 strokes then a breath.