9/15/11

400 choice
4 x 100 kick/swim/scull/swim
4 x 50 breathing every 7



4 x 25 fist drill
200 side position progression (12k, 6k, 6-3, swim)



3 x 500 @ 9:00, descend 1-3
4 x 25 sprint @ 1:00



4 x 75 backstroke – 25 kick/ 50 swim @ 1:20



200 easy


 3400 yards