800 Swim
400 Kick
600 Pull
200 Drill
12 x 50 @ :10 rest
-Fly/back, Back/breast, Breast/free, Choice by 50
-10 Pullouts after each 50
10 x 100 Pull @ :10 rest
-5 w/ Buoy, paddles, snorkel
-5 w/ Paddles & snorkel
16 x 25 w/ fins @ :30
Odd: UW Kick
Even: Free Swim
200 Warmdown
Stretching
________________________
4200 SCY
About 1 hr 15 min
-First day back in water since last Saturday at LC Nats in Auburn
-Pool is already back to SCY
