Wednesday, December 15, 2010

4 x 100 warm up on 1:30   -|     
4 x 50 drill on :55               -|      x 3

16 x 50 kick on 1:00

4 x 50 stroke on :55        -|
200 stretch on 3:30         -|       x 4

600 Pull on 9:00

100 warm down

4900 LCM