Apr 01, 2010

Max

1000 free

200 Fly – hard

1000 free

200 fly sprint this time

1000 free

200 fly, work the 3rd 50 – this is where the race is won or lost

500 free race pace.

not really

300 free
300 IM – kick, dril, swim by 25
3 × 100 free 1:40

3× 300 free – 4:45
100 free 2:15
3 × 300 Free – 4:15
100 easy

(4 × 50 + 100 ) x 4
50 swim, 50 kick, 50 drill, 50 build, 100 hard
1 time thru each stroke,

4100 meters