1/18/2011
Warm-up:
200 Choice/200 Kick/200 IM (or other than free)


Drill Set:
12 x 25 (on :30-:50)
    -25 Kick/25 Drill/25 Build/25 Fast

8 x 50 (on :55-1:20)
    -Descend 1-4/5-8

Main Set:
8 x 75 or 50s (on 1:20)
    -25 Kick/50 Sail boat

300 or 200 Pull buoy/paddles
    -100 mod Sharkdrill/100 build/100 Strong!

3-5 x 150 paddles only (on 2:15-2:40)
    -50 easy/50 mod/50 STRONG

200 Choice Drill


Sculling Set
2x [4 x 50 ]
    -25 scull/25 swim
    -1st round w/ pull buoy/2nd round use kick

Warm-down:
100-150 choice