Friday- October 2, 2009

400 Swim
200 Kick
300 Pull
100 Drill

2 x 800 Pull w/ Paddles & Buoy @ :30 rest
1- Neg Split by 400's (take :5 at 400 to get time)
2- Same but use Snorkle and take off Buoy

2 x 600 @ :30 rest
- Swim/Kick/Swim by 200's making 3rd 200 faster than the first, Kick is mod/fast

2 x 400 @ :30 rest
1- Pull w/ Buoy & Paddles Neg. Split by 200's
2- Pull w/ Paddles & Snorkle Neg. Split by 200's

2 x 200 @ :30 rest
- 50 Fast Swim/100 Kick Mod/Fast/50 Swim Fast

200 EZ Warmdown
______________________

5200 SCY
About 1 hr 25 min