Monday- July 20, 2009

12 x 100
Odds: Free @ 1:45
Evens: Back @ 2:00

8 x 50 Kick @ 1:15
2 Build, 1 Fast, 2 Build, 1 Fast, 2 Build

Main Set:
3 x 500 @ 7:30 (1:30 Base)
1 Swim
1 Pull (Paddles & Buoy)
1 Pull (Paddles & Snorkel)
Rest :15 if you need time to put on/take off equipment between

4 x 200 @ 3:00
1 Swim, 1 Pull (P & B), 1 Pull (P & S), 1 Swim (FAST)

4 x 100 @ 1:30
1 Swim, 1 Pull (P & B), 1 Pull (P & S), 1 Swim (FAST)

Warmdown:
200 EZ
_________

4500 LCM
About 1 hr 25 min


-2:40 on 200
-1:14 on 100