8 Feb 2010

Warm-up: 200 swim choice/200 kick

4 x 75 free @ R :30 - 25 kick on side/25 drill (6-beat switch)/25 swim

8 x 100 free @ R :30 Build through each 100 - start smooth, finish strong

4 x 25 sprint free @ R :15

Cool down - easy 200 choice

Total - 1800