Mr Mark Urban graced us with his presense this Sunday and came up with a pretty cool workout.  We got it done relatively quickly, about an hour.

600 Warm-Up

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4 x 75 IM Indiana (submarine before each turn and do underwater

4 x 100     25 kick on back all underwater, 50 easy, 25 kick underwater

IM Ladder

25 Fly, rest 5 sec.  25 Fly, 25 Back, rest 10.  25 Fly, 25 Back, 25 Breast, rest 10.  100 IM X 2.  Then go back down from 75's back to 25 fly

6 x 50    25 kick HARD....25 swim HARD, no breath

400 Pull...breath every 3, 5, 7 by 25

100 kick fast fly or free

100 drill breast, 2 kicks/pull