Swim: w/u - 200m each free, non-free, pull
10x50 ez free, 10", focus on form as discussed on Friday
2x(400 ez free, 30", 1) w/gloves, 2) as 12.5 head-up/87.5 free
300 pull w/paddles, 30"
200 as 100 non-free/100 free breathe to weak side)
5x100 on 2:00, 1-2 hard, 3 non-free, 4-5 hard (1:40,1:42,1:40,1:45)
c/d - 100 ez non-free
Total: 3500m
Weights:
Bear - 2x4/48
Front squat - 3x10,10,11/105
Jackknifes - 3x8,8,10/3
Bent row - 3x8,8,10/95
Pushup - 3x12,12,11/60
Barbell curl - 2x10,12/43
French press - 2x10,10/35
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