Tuesday- September 20, 2011

Warm up (2000)
500 swim on 7:00
2x250 kick on 5:45
2x300 pull breath every 3-5-7 strokes by 100's on 4:30
4x100 IM dec 1-4 on 1:45

Swim just make interval (1500)
7x100 on 1:30
5x100 on 1:25
3x100 on 1:20

Kick
300-200-100 rest :20 build speed

Swim (do next set x2)
75 swim hard pace on 1:00
50 swim harder pace on :40
2x25 sprint on :40
75 ez

COOL down
400 ez choice
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5000 SCY
About 1 hr 30 min