Wednesday- July 6, 2011

1 X 400 @ 7:00
2 X 200 Pull (Paddles & Snorkel) @ 3:30
1 X 300 @ 5:15
2 X 150 Pull (Paddles & Snorkel) @ 2:30

1 x 200 kick
1 x easy 100 swim

(4x)
1 X 100 fast
1 x 100 easy
Each round is @ 6:00

10 X 50 kick @ 1:20
odd: 25 easy/25 fast
even: 25 fast/25 easy

(3x)
1 X 100 stroke-build @ 2:15
1 X 100 free-easy @ 2:00
1 X 50 stroke-fast @ 1:15
1 X 50 free-easy @ 2:15

200 EZ Warmdown
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4100 LCM
About 1 hr 30 min

-I alternated free, back on 100's fast and was 1:08, 1:13, 1:07, 1:15
-Killer on the legs workout, I was worn out after