Wednesday - October 22, 2008

400 Swim
200 Kick
300 Pull
100 Drill

8 x 50 :15 rest
IM Order/Free by 25's

1 x 100 1:15
1 x 50 Kick :60
1 x 100 Drill 2:00
(Go through 3X)

3 x 75 1:15
1- 25 Fast/50 EZ
1- 25 EZ/25 Fast/25 EZ
1- 50 EZ/25 Fast
(Go through 4x)

3 x 200 IM :30 rest

500 Kick w/ Fins on back
50 Back/50 Fly
Work Steamline

200 EZ Warmdown
_______________________

4350 SCY
About 80 minutes