Thursday- July 2, 2009

400 Swim
300 Pull
200 Kick
100 Drill

(3x)
4 x 50 swim 75% @ 1:00
3 x 50 swim 95% @ 1:10
1 x 50 Drill @ 1:30 (Fly, Back, Breast)

1 x 1500 w/ Snorkel & Paddles
-descend by 500's

8 x 50 Kick w/ fins @ :20 rest
-25 UW Dolphin Kick, 25 EZ

200 EZ
___________________________

4500 LCM
About 90 minutes

-Held about 39-40 on 75% 50's, and 34-35 on 95% 50's
- 7:20, 7:15, 6:55 by 500's on 1500