I was at Villanova for the VFM sunday workout and it looks like one of the workouts for a Villanova female swimmer was left lying on a dry erase board. Not for the squeamish:
2000 cruise
10x300 on 3:40
10x200 on 2:30
10x100 on 1:15
4x500 on 6:00 (iirc). #3 hold under 5:40, #4 hold under 5:19
I got tired just reading it.
