Monday- November 10, 2008

500 Swim
400 Kick
300 Pull
200 Drill
100 IM- Moderate

5 x 100 Free 1:30 (hold 1:10)
4 x 50 Kick 1:00
4 x 75 :15 Rest (odd: FL/BK/BR even: BK/BR/FR)
4 x 50 Kick 1:00
3 x 50 FAST 1:100
4 x 50 Kick 1:00
2 x 25 FAST No Breather :30
4 x 50 Kick 1:00

16 x 50 :15 rest
odds: Drill
evens: Perfect Stroke

200 EZ
________________

4300 SCY
About 85 minutes