November 18, 2010 WEIGHTS/SWIM

WEIGHTS
   WEIGHTS 1:00pm
Did heavy sets

SWIM
    SWAM  1:40pm - 2:40pm

500 warm

600m
50 Drill/50 Freestyle
DRILLS
Face down core breathe
Catch up
Sholder roll
Single arm freestyle
Side swim
Roll

4x100
4x75
2x50

100 Cool

2000 Meters