Wednesday- April 8, 2009

400 Swim
300 Kick
200 Pull
100 Drill

400 Free @ 5:30 (80-85% effort)
6 x 100 Pull @ 1:30
400 Free @ 5:30 (80-85% effort)
6 x 100 Kick w/ Fins @ 1:45
400 Free @ 5:30 (80-85% effort)
6 x 100 Pull @ 1:30

8 x 50 @ 1:00
25 Fast IM Order/25 EZ

200 Warmdown
________________________

4600 SCY
About 80 minutes