9/30/11

400 choice
4 x 100 kick/swim by 25, alternating freestyle & breaststroke by 100
4 x 50 breaststroke/free by 25, descend



3 x 100 Free @ 1:30/ 1:45/ 2:00 (these should not be easy)
300 Free – 25 “L” drill into sail (pause for 4K, armpit out) / 25 swim
100 breaststroke



3 x 100 Free @ 1:30/ 1:45/ 2:00 (these should not be easy)
300 Free – 25 mustard drill (water-hip-switch) / 25 swim



100 breaststroke – crank out the pull outs






200 easy


 2600 meters