Friday 3/23/12

10 minute warm up


2x through (first round swim, second round pull):

25 fast @ :30
200 pace
25 easy @ rest 1:00
50 fast @ 1:00
300 pace
50 easy @ rest 1:00
100 fast @ 2:00
400 pace
100 easy

300 kick

8x50 @ 1:00
25 back/25 free

4x100 @ 1:30

100 skull
100 easy