Wednesday, October 10, 2012

10/10/12 Silas

Warm up:
200 swim
200 Kick IM

Fly:
8x50 odd free, even IM order

Backstroke:
100 Drill backstroke
4x75 backstroke on :15 sec

Breaststroke:
100 breaststroke w/dolphin kick
6x50 breaststroke

Free:
100 Drill , Catch-up
12x25 on :30 Descend effort 1-6 & 7-12
200 Kick - Silent, under water no  splash
8x25 Normal Kick with Fins, FAST! on :10 sec rest

IM:
2x100 IM swim

300 warm down

Total Yards 2900

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