9/27/11

400 choice
4 x 100 streamline flutter kick on back & choice by 100
4 x 50 breathing every 5



10 x 25 streamline dolphin kick on back @ 30
200 reverse IM long & easy
400 freestyle easy



8 x 25 backstroke focus on rotation & finish of pull
200 IM drill
300 freestyle easy



6 x 25 breaststroke
200 IM strong swim
200 freestyle easy



4 x 25 freestyle sprint
200 IM reverse kick
100 easy free


 3500 yards