9/28/11

400 choice
4 x 100 kick/swim by 25
4 x 50 fly/free



400 freestyle @ 6:40
3 x 100 backstroke @ 1:45
4 x 50 breaststroke/freestyle @ 1:00
100 easy



400 first 25 of each 100 fly @ 6:40
3 x 100 drill/swim by 25 @ 2:00
4 x 50 free descend @ 1:00
100 easy



3000 meters