July 28, 2009 Workout.

Warm-Up

4 x 200 free on 3:00

4 x 50 back on 1:00

Kick Set

200 dolphin kick
4 x 50 flutter on 1:00

Fin Set

4 x 50 free fast on 1:00

400 swim

Paddle Set

500 free

Warm Down

200 breast kick

Total yardage: 2,700