Friday- August 22, 2014

400 Swim
200 Kick
300 Pull
100 Drill

16x100 :30 Rest
1-4 Choice Descend by 100's so #4 is FAST
5-8 Kick w/ fins Descend by 100's so #8 is FAST
9-12 Pull w/ buoy & paddles Descend by 100's so #12 is FAST
13-16 Choice Descend by 100's so #4 is FAST

12x25 :20 Rest
odds- Choice 85% effort
evens- No Breather, Free or Fly

200 WD
___________

3100 SCY (about 70 minutes)