9/8/11

400 choice
4 x 100 kick, alt breaststroke kick & choice
4 x 50 from center – focus on solid turns (somersault straight over, streamline, push off on back, roll to stomach, 2-3 strokes before breath)



TWICE THROUGH:
***focus on maintaining the same pace

4 x 25 @ 25

3 x 50 @ 50

2 x 75 @ 1:15

1 x 100 @ 1:40

600 easy: 75 backstroke/25 breaststroke
200 IM Sprint
200 easy with fins, 50 kick/50 swim



3 x 100 choice descend (all the same) @ 2:00



300 easy with fins


 3600 yards