Wednesday- June 22, 2011

400 Swim
200 Kick
200 Pull
200 Drill

12 x 50 @ 1:00
1-4: Build choice
5-8: Swim w/ fins, long of walls
9-12: IM Order by 25's

8 x 150 @ :30 rest
(2x)
#1: 150 EZ (break :10 at 50's)
#2: 50 FAST/100 Mod (break :10 at 50's)
#3: 100 FAST/50 Mod (break :10 at 50's)
#4: 150 FAST (break :10 at 50's)

50 EZ

8 x 100 Pull @ 1:30
1-4: Paddles & Snorkel
5-8: Paddles, snorkel, buoy

200 EZ
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3900 LCM
About 1 hr 25 min