Friday - October 3, 2008

400 Swim
200 Kick
300 Pull
100 Drill

4 x 100 IM @80% :30 rest
4 x 75 Pull (Breathe 3-5-7 by 25's) :20 rest
4 x 50 Kick (Desc 1-4) :20 rest
4 x 25 (Odds: FAST, Evens: EZ) :20 rest

4 x 100 Free @80% :30 rest
4 x 75 Pull (Breathe 3-5-7 by 25's) :20 rest
4 x 50 Kick w/ fins (Desc 1-4) :20 rest
4 x 25 (Odds: FAST, Evens: EZ) :20 rest

8 x 50 from midpool :20 rest
-Work both turns (in/out fast)

200 EZ
________________________

3600 SCY
About 75 Minutes