9/23/11

400 choice
4 x 100 with fins alternate 6-k-switch Free & choice kick
4 x 50 from center – work on freestyle & backstroke flip turns – hands by hips, straight over, toes up, streamline, push off on back...



4 x 25 backstroke- best stroke count @ 45
3 x 100 backstroke- hold the stroke count from above and descend @ 2:30
400 freestyle alternate 50's: breathing every 3/ breathing every 5



4 x 25 breaststroke- best stroke count @ 45
3 x 100 breaststroke- hold the stroke count from above and descend @ 2:30
400 freestyle alternate 50's: breathing every 3/ breathing every 5



8 x 25 @ 45 twice through:

1. butterfly sprint
   
2. easy choice
   
3. sprint kick
   
4. easy choice
   

200 easy


 3000 yards