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Mike's Rocky Mountain Blog

December 8, 2008

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by , December 8th, 2008 at 12:18 PM (763 Views)
Warmup:

600 Free

3 X (1 X 125 FR @ 1:50/1 X 75 Drill @ 1:10)
Drop 125 interval by .05 on each swim

3 X (200 FR @ 2:30/50 Drill @ :55)
3 X (150 Kick w/fins @ 2:00/50 Drill @ :55)
3 X 100 BR @ 1:30/50 Drill @ :55)

5 X 50 FR Ascending @ :55

Total: 3300

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