Friday- July 3, 2009

500 Swim (alternate 100 FR, 100 Stroke)
4 x 150 @ 3:20 (50 Kick, 100 Drill)

12 x 100 @ 2:00
-Fly/Bk, Bk/Br, Br/Fr by 50's (4x through)

1 x 1000
-400 Free (Breathe 3-5-3-7 by 100's)
-300 Reverse IM
-200 EZ
-100 Kick FAST

1 x 400 Pull (Buoy & Paddles)
-Descend by 100's

4 x 50 @ 1:30 (25 BLAST FAST! / 25 EZ)
-work on underwater push/kick/breakout

1 x 100 EZ
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4000 LCM
About 1 hr 25 min