7/16/2012
5:00 AM
2700 yd
56:00
2:05 / 100yd
500 warm up
12x50 4x(kick @ 1:30
drill @ 1:20
swim @ 1:10)
6x100 steady swim @ 2:00
2x150 w/:30 rest (3/5/7 breathing pattern by 50)
3x200 fins w/:30 rest (50 dolphin kick on back, 150 swim)
100 cool down
*2700 Total*