Wednesday -- June 16th 2010

Warmup

4x200
Swim
Kick
Swim
drill or pull


Prep. 1

3x100 (25Kick/ 50 Build swim/ 25 Kick) on 2:00 or :15R
300 Pull :15 Rest
3x100 (25Kick/ 50 Build swim/ 25 Kick) on 2:00 or :15R

Main

2 times through

200 (25 scull / 50 DPS/ 25 Touch-pull drill)
4x100 on 1:30/ 1:55/ :15R