3/8/12

3/8/12 #1 Sunday is on your own.

400 choice
4 x 100 scull/swim by 25
4 x 50 – 3/5/7/9 by 50



4 x 25 fast butterfly with fins @ 45
200 easy drill
10 x 50 freestyle @ 40/ 45
200 easy



4 x 25 breaststroke kick – 3 underwater
4 x 25 breaststroke drill: (3 pull – 3 kick – 3 strokes)
4 x 25 breaststroke swim – 6 strokes or less
5 x 100 freestyle steady pace @ 1:45
100 easy



8 x 25 fast from the center – underwater open turns



3 x 100 ascending (SLOWER) – check heart rate @ 2:00






3400 yards