Source: geocities.com/cluballigator

Workout #7

100 IM

200 Kick

300 Pull

400 Free

10 x 50 on :50 free

8 x 75 fly,bk,br/ bk,br,fr/ br,fr,fly / fr,fly,bk

6 x 100 alt free on 1:40, stroke on 2:00

4 x 75 free on 1:00

2 x 50 worst stroke on 1:00

20 x 25 alt Tarzan / no breathing on :30 

200 warm down


Total: 3800 yds.