Swim 3600, SUN 2-23-14 at Brenau Univ.

400 swim

4 X 50's on :45 or :10 R

400 pull

4 x 50's on :40 or :05 hard effort

300 swim then

4 X 50's on :45 or :10 R

300 kick

4 x 50's on :40 or :05 hard effort

200 IM

4 X 50's on :45 or :10 R

200 Drill - choice

4 x 50's on :40 or :05 hard effort

100 no walls

4 X 50's on :45 or :10 R

100 no free - choice of stroke

4 x 50's on :40 or :05 hard effort