9/13/11

400 choice
4 x 100 alternating dolphin kick & choice, with fins
4 x 50 from center – perfect turns



4 x 50 drilling with purpose



3 x 200 IM * only work hard on the 75, the rest long and steady @ 3:45/4:00

1. 25 Fly/ 75 BK/ 50 BR/ 50 FR
   
2. 25 Fly/ 50 BK/ 75 BR/ 50 FR
   
3. 25 Fly/ 50 BK/ 50 BR/ 75 FR
   

200 easy
400 Build – look for 200 split @ 7:00
200 faster than 200 split @ 3:00
100 easy
400 (100 hard/100 moderate x 2) @ 7:00
4 x 25 descend @ 40



200 easy


 3400 yards