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.