M.K.'s Road To Redemption Begins...

It all started on Tuesday, March 3, 2009...

1.)

Warmup:

400 (every 4th lap fly drill)

300 (every 4th lap back)

200 (every 4th lap breast)

100 Build

2.)

Extended Warmup:

8x100 (1:55) 50 kick, 50 distance-per-stroke

3.)

4 times:

                    2 x 150 (2:15) free

                    2 x 100(1:45) I.M.

1st time - Easy

2nd time - build each 150, each 25 of each 100

3rd time - 2nd 150 and 2nd 100 fast

4th time - all fast

4.)

4 times:

                    2 x 50 (1:10) kick

                    2 x 50 (:50) swim with overkick

5.)

100 easy

Total:  4,700 yards