Monday June 24, 2013

4 x 150 @ 3:00 25 Scull/50 Swim/50 Kick/25 Scull

6 x 50 @ 1:00 Free Double Turns

8 x 25 @ :40 Kick 2 Easy/2 Fast/2 Easy/2 Fast

3 x 100IM @ 2:15 (Desc. 1-3)

50 Scull

3 x 100 @ 2:30 Specialty (Desc. 1-3)

50 Scull

3 x 100 @ 2:00 Free (Desc. 1-3~Sprint 3rd 25)

100 Smooth Swim Perfect