Long Course Workout for September 30, 1999
Warm Up
400 Swim
8x50
odd -- kick / swim
even -- drill / build
Main Set
3 x 100 descend
50 easy
3 x 100 good effort. The third is all out.
50 easy
Repeat the above 3 times. Reduce the interval on the second set
of 100's by 5 seconds each time.