4/3/2010
4:00 PM
1800 m
45:00
2:30 / 100m
400 w/u - 200 free, 50 back, 50 breast, 100 free
400 drill - one arm 25 L, 25 R, 25 L, 25 kick. one arm 25R, 25L, 25 R, 50 kick x2
400 pull buoy - 75 pull buoy, 25 free x4
400 sprints - 16 x 25 leaving on 45 seconds