3/9/12

warm up

8x200
1 @ 3:30
2 @ 3:15
3 @ 3:00
4 and 5 @ 2:45
6 @ 3:00
7 @ 3:15
8 @ 3:30

8x25 kick @ :40

100 with boards
100 with paddles
100 feet tied together

3x400 at race pace @ 2:00 rest

300 pull

100 easy