September 19 2008

2 x 400 @ 10 seconds rest

#1 as 150 free/50 back
#2 as 150 free/50 breast

8 x 25 choice stroke 12.5 fast 12.5 easy @45
12.5 east 12.5 fast

20 x 50 free as

4 @ 45/50/55/60
1@ 60/70
4 @ 40/45/50/55
1@60/70
4@ 45/50/55/60
1@60/70
5@ 120 BEST average

3 x 100 drill/swim no free @ 10 rest

Total Distance 2300m
Yearly Distance 10,800m