Friday- July 15, 2011

400 Swim
300 Kick
200 Pull
100 Drill

20 x 50 @ 1:00
4 kick IM Order, 4 pull IM order 4 Drill IM Order, 4 Swim Indiana IM, 4 choice build

10 x 100
Odd: Drill @ 1:45
Even: Strong @ 1:30

3 x 400 Pull @ :20 rest
1- 100 IM/100 Free
2- 100 Back/100 Free
3- Free strong

200 Ez
__________________

4400 SCY
About 1 hr 30 min

- swam at Destin YMCA
-Held 1:03-1:04on 100's
-4:25 on last 400 pull