Monday, July 29, 2013

4300 yds

600 standard warm-up

4x   50
      100
      150
      200

1 and 4 all Free
2 and 3 (50 free, 100 free and breast, 150 free and breast and back, 200 reverse IM)

5x100 (2 medium, 1 fast, 2 medium)
4x100 (2 medium, 1 fast, 1 medium)
3x100 (1 medium, 1 fast, 1 medium)
2x100 (1 medium, 1 fast)
1x100 fast as you can go

200 warmdown

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