Wednesday- July 13, 2010

4 x 100 @ 1:45
2 x 200 @ 3:20
1 x 400 Neg. Split

4 x 100 Kick @ 2:30
4 x 50 Kick @ 1:10

12 x 150
4- Free @ 2:15
4- 50 Fr/50 Choice (no free)/50 Fr @ 2:30
4- Free (Desc 1-4) @ 2:15

4 x 100 Pull (Paddles & Snorkel) @ 1:40
8 x 50 IM Order w/ Fins @ 1:00
-1 Build, 1-25 Fast/25 EZ

100 EZ
___________

4500 LCM
1 hr 30 min