September 17, 2014 at 7:30-9pm

Warmup
2 x (100 IM Drill
50 Swim)

10 minutes easy/moderate social kick

8×25 fast/easy, easy/fast, all easy, all fast by 25 :45

4×100 2:00
Lane 1: Odds 50 strong K no board/50 easy, evens 50 easy K no board/50 strong swim
Lane 2: IM alternating fast 25
Lane 3: D1-4
Lane 4: Swim

100 Easy

4 times 2:30
Lane 1: 150 swim
Lane 2: 100 K
Lane 3: 50 K no board/50 swim
Lane 4: 100 stroke/free by 75/25

100 Easy

8×50 drill primary (your best stroke), #4 and #8 swim. 1:30

4×75 sks, ksk 1:45

~2700 meters

Location CRC
Season Summer 2014