Wednesday -- 5/19/10

Warmup
300 Free
200 Kick (150 moderate / 50 strong)
200 (50bk/ 50 choice)

Prep
5x100 (#1&2 Build -- #3-5 Descend) all on 1:30 or 1:50
8x50 (4 - free , 4- choice) on :50 or 1:05

Main
2xthrough

300 Pull on 4:00
8x25 (alternate Ez/Fast) on :30
200 Choice of Equipment Strong on 3:00

**Notes:
For a shorter workout:

200 Pull on 4:00
8x25 on :40
200 Choice strong 4:15

Warmdown