Monday- May 11, 2009

Warmup:
4 x 500 (25 FR/25 ST/50 FR/50 ST/100 FR/100 ST/ 150 FR) @ 8:00

Main Set:
1 x 500 Cruise (work on DPS) @ 1:00 rest
3 x 1000 IM (100 IM/100 IM/200 IM/ 200 IM/ 400 IM) @ 1:00 rest
- if you can't make all the fly do 25 Drill/25 Swim like me

200 Warmdown
_____________________

5700 SCY
About 95 minutes