10/19/2009
6:00 PM
3000 yd
50 yards swim
8x75 fly, back, free w/ fins on 1:30
15x100
6 swim on 1:50
5 pull on 1:45
3 kick w/ fins on 2:00
1 hard (1:15)
100 easy
*late warm up*
200 kick w/fins
200 pull
350 swim