Monday- April 13, 2009

800 Swim
400 Kick
600 Pull
200 Drill

500 Swim @ 7:00 (Try to hold 1:15 per 100 on all swims)
400 Pull @ 5:30
300 Swim @ 4:15
200 Pull @ 3:00
100 FAST

16 x 50 @ 1:00
Descend 1-4 Kick
IM Order Drill 5-8
25 Fast/25 EZ IM order 9-12
Breathe 4-3-2-1 by 50's on 13-16

200 EZ Warmdown
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4500 SCY
About 80 minutes

6:25 on 500
3:45 on 300
1:03 on 100