Saturday, December 10, 2011

Warm Up:
6 x 100 (:20 sec rest b/w ea)
#1 Swim #2 Drill #3 Kick >Repeat


Main Set:
300 Pull
-Build each 100


3 x 100 on 1:45 (Hold 1:20-1:40)


6 x 50 (15 sec rest b/w ea)
2 Kick/2 Build/2 FAST!


4 x 50 (on :50-1:10) choice of stroke
-1 Fast/1 ez


2 x 100 STRONG Effort! (:30 sec rest b/w each)
-Record time


200 Pull Breathe every 3/5 by 50


12x25 (on :35-55)
Breathing pattern 3/2/1/0 by 25


200 Choice Warm-Down

Total: 2600