September 17th 2008

300 As 100 free 100 bk 100 choice

12 x 25 free or back to a foot touch

4 @45 50
4@ 35 40
4@25 30

4 x 50 IM switch Drill/swim @ 110
100 IM smooth

Main Set:

100 Free @ 2 210 220 230
100 IM @ " " " "
100 Free @ " " " "
2 x 100 IM @ 150/2/210/220
100 Free @ 2/210/220/230
200IM @ 320/340/4/420
50 Free @ 60/70/80/80
200IM @ 310/330/350/4
50 free @ 120/130/130/130
100IM All out!!!!

100 easy

Total Distance 2200m
Yearly Distance: 9500m