Wednesday, December 14th 2011 Swim Workout

Approximate Time: 1 Hour
Distance: 3,300
Notes:
Aerobic Freestyle workout.

Warm Up:
300 Swim, 200 Pull, 100 Kick
———————

Main Set
4 x 100 80% @ 100 Pace Interval
3 x 200 85% @ 200 Pace Interval
2 x 300 90% @ 300 Pace Interval
1 x 400 100% @ 400 Pace Interval
*Take Extra Minute after each set*
—-
100 EZ
—-

Kick Set
400 Kick – Descend by 100’s

200 Warm Down

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