Wednesday - October 15, 2008

400 Swim
200 Kick
300 Pull
100 Drill

6 x 50 Build :50

4 x 100 IM 1:45
1 x 100 Kick 2:00
4 x 100 Stroke 1:45
1 x 100 Kick 2:00
4 x 100 Pull 1:30
1 x 100 Kick 2:00
4 x 100 IM 1:45
1 x 100 Kick 2:00
4 x 100 Free 1:20
1 x 100 Kick 2:00

20 x 25 Swim w/ Fins :30
3 EZ / 1 AFAP
-work on SDK off walls

200 Warmdown
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4500 SCY
About 85 minutes