Wednesday- September 30, 2015

400 Swim
200 Kick
300 Pull
100 Drill

400 @ 1:00 rest (work on stroke)
4 x 75 Pull 3-5-7 @ 1:20
4 x 50 kick w/ fins @ 1:00
4 x 25 no breather @:40

400 @ 1:00 rest
4 x 75 Pull 3-5-7 @ 1:15
4 x 50 kick w/ fins @ 1:00
4 x 25 no breather @:40

200 EZ
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3200 SCY
About an hour

400 Swim
200 Kick
300 Pull
100 Drill

4 x 100 Free @ 1:30 Desc 1-4
4 x 75 Pull (buoy only), breathe 3-5-7-9 by 75's @ 1:30
4 x 50 Kick @ 1:10
4 x 25 No Breather @ :40

50 EZ

4 x 100 IM @ 2:00 Desc 1-4
4 x 75 Pull (Paddles Only), 5-4-3-2 breaths by 25
4 x 50 Kick @ 1:10
4 x 25 No Breather @ :40

200 EZ

_______________________

3250 SCY
About 75 minutes