Saturday, January 7, 2012

3000 yds

5x200 SKIPS warm-up
  1. swim
  2. kick
  3. IM drill
  4. pull
  5. swim

400 pull Free
4x100 Free on 1:30

300 pull Free
4x75 (25 fast, 50 medium)

200 pull Free
4x50 Free swim on 45

100 pull Free
100 warm-down
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