October 2, 2011

sunday 10/2 swim

blue hen
500 free swim
400 IM drill/kick/drill/swim
300 50 free / 25 breast
200 25 free / 25 back
100 fly kick/drill/swim/free

broken mile @ :10 break 275-200 / :05 break 175-25 free
275/250/225/200/175/150/125/100/50/25

1 x 100 IM @ 1:35
2 x 50 free @ :45
above 4 time thru

1 x 150 ez