Monday- August 11, 2014

600 swim
200 kick
400 pull
200 drill

10 x 50 kick @ :20 rest
1- 25 free/25 fly
1-12.5 fast/12.5 ez
1-25 fast/25 ez
1-fast
(2x)

8 x 100 pull @ :30 rest
1- 25 free/25 back
1- BR 3-5 by 25's
1- neg split by 50's
1- fast
(2x)

10 x 25 no breather @ :20 rest
-last two fly

150 ez

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3000 SCY