Keepin Track 2010

600 WU
100 K no fins
3x50 Pull FR, 3x50 Swim FR
200 K with fins alt 50 BA 50 FL use board
4x25 FL drill

HQ
300 IM broken at 50's on 2'
300 IM broken at 25s on :45 (rest :30 between each stroke)
100 IM broken at 25's with fins

easy 100

200 Kick with fins and NO BOARD alt 50 FL and 50 FR

2x (50 drill SPEC, 4x50 SPEC (alt 50 RACE on :45 and 50 easy on 1:15 twice)

200 WD