700 Swim
300 Kick
200 IM (Drill/swim by 25)
(2x)
1 x 500 Pull w/ Buoy & Paddles @ 6:00
1 x 300 Swim (50 Fr/50 Bk) @ 5:00
2x)
1 x 250 @ 3:00
1 x 100 IM @ 1:45
(3x)
4 x 50 Kick w/ Fins @ 1:00 (hold under :35)
4 x 25 Free @ :20
200 EZ
______________________
4600 SCY
About 1 hr 20 min
-Another trademark Keith Switzer workout
-Held 5:40 on 500's Pull
-Went 2:50, 2:53 on 250's Free
-Held closer to :30 than :35 on Kicks
-Back a little stiff, but felt good overall
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