Wednesday- September 30, 2015

400 Swim
200 Kick
300 Pull
100 Drill

400 @ 1:00 rest (work on stroke)
4 x 75 Pull 3-5-7 @ 1:20
4 x 50 kick w/ fins @ 1:00
4 x 25 no breather @:40

400 @ 1:00 rest
4 x 75 Pull 3-5-7 @ 1:15
4 x 50 kick w/ fins @ 1:00
4 x 25 no breather @:40

200 EZ
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3200 SCY
About an hour