Wednesday- March 18, 2009

400 Swim

200 Kick

300 Pull

100 Drill

2x (Swim 1st one, Pull 2nd one):

5 x 50 @ :45

4 x 100 @ 1:30

3 x 150 @ 2:15

2 x 200 @ 3:00

1 x 250 @ 3:45

6 x 50 @ :60

1- 3 Breaths

2- 2 Breaths

3- 1 Breath

Repeat

200 EZ

__________

5000 SCY

About 90 minutes