Wednesday- June 17, 2009

300 Free
400 Free, every 4th lap backstroke
6 x 50 (25 Drill/25 Swim) FL,Bk,Br x 2

500 Free, Moderate effort :30 rest
5 x 100 Pull @ :10 rest
400 Free, Moderate :30 rest
4 x 100 Kick @ :10 rest
300 Free, Moderate @ :20 rest
3 x 100 IM @ :10 rest
200 Free, Moderate @ :20 rest
2 x 100 Build @ :10 rest
100 EZ @ :20 rest
1 x 100 FAST

200 EZ
______________________

4200 LCM
About 80 minutes

-DEAD tired and sore from starting weights back yesterday
-1:12 on 100 Fast