Friday- September 25, 2009

500 Swim
400 Kick w/ fins
300 Pull
200 Drill
100 Build

8 x 400 @ :20 rest
1- Pull w/ Buoy & Paddles, breathe 3-5-7-9 by 100's
2- Pull w/ Buoy & Paddles, descend each 100
3- Kick w/ Fins 100 Fr/100 Choice
4- Kick (no fins), descend each 100
5- 50 Drill/50 Swim Choice
6- Swim, descend each 100
7- Pull w/ Paddles & Snorkel working on stroke
8- Pull w/ Paddles & Snorkel, descend each 100

200 EZ
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4900 SCY
About 1 hr 20 min