300 swim
3 x 100 pull :15 rest
4 x 50 breaststroke kick :10
4 x 25 breaststroke drill :10
4 x 200- 1 and 3 freestyle
2 and 4- alt 50 stroke/50 free 3:30/3:45
4 x 150- middle 50 IM order/Hard
Last 150 IM ( no freestyle)- FAST! 2:45
4 x 100- choice- build set 1:50
100 ez
Thursday, June 24, 2010
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