I will be in Vermont for Jake's lacrosse game. See everyone on Sunday.

500 Swim warm up

8 x 50s k-s by 25 choice @ 1:15

8 x 50s d-s by 25 choice @ 1:10

3 x 200s pull (3-5) by 50 @ 3:00

100 IM drill ez

8 x 25s free (4,3,2,1 breaths per length) @ 40

4 x 50s kick ez @ 1:15

8 x 25s fly (4,3,2,1 breaths per length) @ 40

4 x 50s kick ez @ 1:15

4 x 50s free (2 breaths down, 3 breaths back) @ 1:40 - try and desecend by 50

warm down for National swimmers

All others 5 x 200s @ 2:30 (3-3)

100 warm down