Monday Practice - October 18, 2004

300 Swim, every 4th lab drill
150 kick
150 pull 

12 x 25  -  4 sets of 3 - first 3 free, second 3 fly, next underwater, last free
	 within each set of 3: 1- breath twice, 2 breath once, 3 no breather

7 x 100 on 1:45  1- first two strokes off every wall FLY, the rest free
		2 - first THREE strokes off every wall FLY, the rest free
		3- first FOUR strokes off wall FLY, the rest free
		continue until last 100 is ALL FLY

150 pull
3 x 50 kick fly
150 pull
3 x 50 kick back
150 pull
3 x 50 kick breast

6 x 50 from middle (practice turns!)

200 cool down

3,000 yards