Wednesday, December 7th 2011 Swim Workout

Approximate Time: 1 Hour
Distance: 3,200
Notes:
Aerobic Freestyle workout.

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

Main Set
20 x 100 @ See Below
#1  – Make It @ Pace -10 seconds
#2  – Long @ Pace +10 seconds
#3-4 – Make It @ Pace -10 seconds
#5-6 – Long @ Pace +10 seconds
#7-9 – Make It @ Pace -10 seconds
#10-12 – Long @ Pace +10 seconds
#13-16 – Make It @ Pace -10 seconds
#17-19 – Long @ Pace +10 seconds
#20 = Recovery @ No Interval
—-
100 EZ
—-

Stroke Set
12 x 25 @ No Interval
Stroke

200 Warm Down

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