Tuesday- July 7, 2009

400 Swim (100 Fr, 50 Stroke)
300 Kick (100 Fr, 50 Stroke)
200 Pull (50 Fr, 50 Stroke)
100 IM Drill

4 x 400 @ :30 rest
#1- Kick with fins & snokel (face down, board out front)
#2- Pull with buoy, paddles, snorkel
#3- Pull with paddles & snorkel
#4- Swim with snorkel

8 x 50 @ 1:00
-Swim w/ fins, IM order (2 of each)
-Odds 25 kick UW/25 Kick
-Evens Swim w/ fins good effort

200 EZ
_________________________

3200 LCM
About 65 minutes