400 Swim
200 Kick
400 Swim
200 IM Drill
2 x 500 Pull @ 6:15
8 x 25 Back @ :30
3 x 250 @ 3:10
8 x 25 Free @ :25
4 x 100 Kick @ 1:50
8 x 25 Free @ :20
5 x 50 Free/Fly by 25's @ :50
8 x 25 Warmdown @ :30
______________________
4300 SCY
About 1 hr 15 min
-I was looking forward to this workout but just didn't have it this morning. Neck stiff still and feeling the "2 day later" effect of weights and running. Pushed through but not my best effort
-5:45 on 500's, 2:50-2:55 on 250's, 1:37-1:40 on kicks
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