Wednesday- November 23, 2011

400 Swim
200 Kick
300 Pull
100 Drill

12 x 50 Drill IM order (x3) @ :60
-4 Drill, 4 Swim/Drill, 4 Drill

400 Free Cruise, 400 IM Pull FAST :20 rest
300 Free Cruise, 300 IM Pull FAST
200 Free Cruise, 200 IM Pull FAST
100 Free Cruise, 100 IM Pull FAST
300 Free Cruise, 300 Kick FAST :20 rest
200 Free Cruise, 200 Kick FAST
100 Free Cruise, 100 Kick FAST

200 EZ Warmdown
______________________

5000 SCY
1 hr 30 min