Monday- October 5, 2009

300 Swim
300 IM Drill
200 Kick
200 Swim

10 x 75 @:15 rest
odd: free build
even: Indiana IM

5 x 250
-200 aerobic :10 rest, 25 fast :5 rest, 25 fast :5 rest

(4x)
3 x 50 back @ 1:00
1 x 100 (25 fly/25 back) @:15 rest

8 x 75 @:15 rest
-Pull w/ paddles & snorkel
odds: build
evens: reverse build

(2x)
1 x 100 IM @:15 rest
1 x 100 free EZ @:15 rest

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5000 SCY
1 hr 30 min