Friday- October 17, 2008

400 Swim
300 Kick
200 Pull
100 Drill

12 x 50 :60
Indiana IM, Desc (make each set of 3 faster than the previous one)

8 x 100 1:45/2:00
4 Free- 75 Mod/25 Fast, 50 Mod/50 Fast, 25 Mod/75 Fast, 100 Fast
4 Choice
8 x 75 Swim w/Fins 1:15
Odds: Fly/Bk/Br
Evens: Free
8 x 50 (IM order) :60
Odds: Drill
Evens: Fast
8 x 25 :30
Odds: Tarzan Freestyle
Evens: Fast

12 x 50 :15 rest
4 Pull w/ Paddles, DPS
4 Kick
4 Scull w/ buoy

200 Warmdown
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4400 SCY
About 90 minutes