7/24/2009
11:00 AM
700 m
30:00
4:18 / 100m
treaded water 2 mins
vertical kick drill 1 min
kos drill 50yds
kos drill w/one stroke 25 yds
100yds x4 w/12 breaths rest (2 free style, 1 backstroke, 1 free style)
50 yds x4 w/8 breaths rest (free style)
25 yds x4 w/4 breaths rest (free style)