Saturday with RJ

With Mike and Ahelee in Perth, Australia coaching and participating in the 2008 FINA World Masters Championship, RJ called the set at 7:30:
200 warm-up (breath every 4th stroke on weak side)

Repeat 4 times:
5 x 25 kick on :30 descending

Repeat 4 times:
4 x 25 swim (right arm, left arm, build, fast)

Easy 100

Repeat 4 times:
4 x 100 IM (descending) 15-20 seconds rest

Easy 50
4 x 250 pull on 3:30

300 swim on 1:15/100 pace

100 cool down
=4,250 yards