09.22.09

600 swim
400 IM K
4 x 100 desc @1:30

4 x 50 fly @1:00 desc.
K, @20s after each:
25
50
75
100
75
50
25

3 x 50 fly @1 desc
K:
25
50
75
75
50
25

2 x 50 fly @1 desc
K:
25
50
50
25

50 fly sprint (29.02)
2 x 25 sprint K

200 warm down