Warm Up
300 choice
Main Set
10 x 50 (Odd laps 25 yards kick on back with arms at side and 25 yards catch-up drill. Even laps -- 50 yards free.)
4 x 300 free on 1 minute rest
3 x 100 free on 30 seconds rest
Cool Down
200 easy choice
Total 2500 yards / 1.42 miles
(I'm participating in the 2007 Escape from the Rock Triathlon in an attempt to raise $3000 for the The Leukemia & Lymphoma Society. If you'd like to help, you can contribute online via my Team in Training fundraising page.)
