Wednesday- December 3, 2008

400 swim

300 kick

200 pull

100 drill

100 Free (1:15 pace)  :15 rest

8 x 50 pull (breathe 3-5-7-9 by 50's) :10 rest

200 Free (1:15 pace)  :15 rest

8 x 50 kick w/ fins :10 rest

300 Free (1:15 pace) :15 rest

8 x 50 kick w/o board, 7-9 SDK off each wall  :10 rest

400 Free (1:15 pace)  :15 rest

8 x 50 (1- 25 fast/25 ez, 1-25 ez/25 fast) :10 rest

8 x 50 :10 rest

25 swim perfect stroke 80%/25 kick

200 EZ

___________________

4200 SCY

about 75 minutes