Jan 18, 2010

Only 3000 yards today (we're starting our taper!!!!)

400 swim
5 x 100 CI +10
300 kick fly w/fins
4 x 100 CI +5
200 pull with paddles
3 x 100 CI
100 breast or back
2 x 100 CI -5

6 x Broken 100's stroke on 3:00
25,50, 25 10 secs rest at break
work hard on the middle 50

easy 100 swim cool down