Friday- October 7, 2011

300 Swim
2 x 150 (Scull, Drill, Swim by 50's)
300 Kick (every 3rd 25 sprint)
6 x 50 Stroke @ :50
3 x 100 Free, desc 1-3 @ 1:20

400 Pull @ 5:30 (Paddles, Snorkel, Buoy)
3 x 100 Pull @ 1:30 (hold 1:05 or better)
300 Pull @ 4:15
3 x 100 Pull @ 1:30
200 Pull @ 3:00
3 x 100 Pull @ 1:30
100 Pull @ 1:30
3 x 100 Pull @ 1:30

100 EZ

(3x)
1 x 100 Kick @ 2:10
3 x 25 Kick all out @ :40
1 x 25 EZ

200 EZ
___________________

4600 SCY
About 1 hr 30 min

-Held 1:02-1:03 on all 100's Pull