9/12/11

400 choice
4 x 100 alternate dolphin kick & choice kick
4 x 50 feet past flags, breathing every 5



4 x 25 IM order: one arm drill ALL strokes, other arm by side
4 x 25 IM order: one arm drill -with other arm extended (except back)
4 x 25 IM order: '3-3-swim' (3 left, 3 right, swim)



2 x 200 IM descend



Twice Through:

4 x 25 alt sprint flutter kick with board & breaststroke kick

100 easy

50 Free All Out

50 easy

300 easy


 2600 meters