2hrs



"Quote of the Week"
"Go Hard or Go Home"
-anonymous-
 

Warm-up
1000 Swim/Kick/Pull/Swim

6 X 150's @ 100 Drill 50 Swim on :10 sec rest.

10 X 50's Kick desc 1-5 and 6-10 on 1:00/1:15

10 X 50's Swim desc. 1-5 and 6-10 on 1:00/1:15

Sprints off the Blocks -- 25's at least 2.

Turns, Starts, and Relay Starts.

3000 Total yards