9/19/11

400 choice
4 x 100 kick/swim/scull/swim
4 x 50 (1/2 length butterfly press into 1/2 length full fly/ Free)



200 IM 3-3-3 drill (fly – 3L, 3R, 3 full, back – same, brst – 3 pull, 3 kick, 3 full cycles, free – same as fly & back)



400 IM/FR (25 fly/25free... etc)
200 Freestyle @ 2:45
200 IM kick/swim
200 Freestyle @ 2:45
100 IM sprint
200 freestyle @ 2:45



100 continuous– 25 sprint, 25 dive from side streamline halfway x 2



200 easy


 2800 meters