Nov 9, 2010

This is for those of you who like IM's... :-)

400 swim (3 free, 1 stroke)
(4th 25 fly, 8th 25 back, 12th 25 breast,16th 25 free)
300 kick with fins (fly, back, free by 25's)

12 x 50's on 1:00
fly/back
back/breast
breast/free
free/fly
(3 times through)

8 x 100 on 2:00
25 free, 50 fly, 25 free
25 free, 50 back, 25 free
25 free, 50 breast, 25 free
25 free, 50 free, 25 free
(middle 50 is a sprint) (2 times through)

8 x 100 IM's on 1:40

16 x 25's IM order on :30

3300 yards