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.