1200 yds warmup (6x200: swim, kick, pull, IM, pull, swim)
11x25 odds: underwater NB, evens: swim
10x50 Free pace
9x75 odds: Rolling IM, evens: Free
8x25 dive sprint (walk-arounds)
7x100 Free D1-3, 4-6, sprint 7
6 pushups
5x mid-pool 50's. Work on turns
4x125 (100 medium, 5 sec. rest, 25 sprint)
3x100 kick
2x25 DPS
1x200 Fly (the best part of the whole workout)
Nice job today!
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