Source: geocities.com/cluballigator

Workout #1
			
400 Free

2 x 200 IMs

100 Tarzan

4 x 100s kick on 2:30

4 x 150s pull on 2:15

8 x 100s choice on 1:45

2 x 200s stroke on 3:15

8 x 50s free on :45

12 x 25s over/under

 (no breathing)

200 warm down


Total: 4000 yds.