Thursday- September 29,2011

300 Swim
200 Kick
300 Drill
200 Swim
5 x 100 IM @ 1:45
10 x 50
-4 @ :50, 3 @ :45, 3 @ :40

10 x 25 No Breather w/ overkick @ :45
300 Free, desc each 100 @ 4:30
100 IM @ 1:45
150 Kick FAST @ 3:15
6 x 25 No Breather w/ overkick @ :45
200 Free, desc each 50 @ 3:00
200 IM @ 3:30
100 Kick FAST @ 2:10
4 x 25 No Breather w/ overkick @ :45
100 Free, desc each 25 @ 1:30
300 IM @ 4:45
50 Kick FAST @ 1:05

500 Warmdown
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4500 SCY
About 1 hr 25 min

-Swam with Malena, workout by Manuel