Monday- December 21, 2009

1000 (Every 4th lap kick w/o board)

5 x 200 (100 Free, 50 Stroke, 50 Kick) @ :20 rest
descend 1-5
1:00 rest
5 x 150 (50 Free, 100 IM) @ :20 rest
descend 1-5
1:00 rest
5 x 200 (50 Kick, 75 IM, 75 Free) @ :20 rest
descend 1-5
1:00 rest
5 x 200 Pull w/ Buoy & Paddles @ 2:45
descend 1-5

10 x 25 w/ fins @ :30
5 Underwater Kick (1 free, 1 SDK on back)
5 Easy
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5000 SCY
About 1 hr 30 min