Monday- August 18, 2008

Warmup:
600 swim
200 kick
400 Pull (buoy & paddles)
200 Drill

8x50 KICK :20 rest
1- 25 free/25 fly (moderate)
1- 1/2 lap fast, 1/2 lap easy, 1/2 fast, 1/2 easy
1- 25 fast/25 easy
1- 50 FAST
REPEAT

8x100 Pull :30 rest
1- Breathe 3/5/7/9 by 25's
1- 50 Free/50 Back
1- Neg split (2nd 50 faster than first 50)
1- FAST
REPEAT

10x25 Free NO BREATHER :30 rest
#9 & #10 Butterfly

150 Easy Warmdown

__________________
3000 SCY
1 hour 5 minutes to 1 hour 10 minutes