Monday, November 28 2011 Swim Workout

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

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

Main Set
*All 100’s are Fast (not sprint)*
5 x 100 @ 100 Pace +5 seconds
4 x 100 @ 100 Pace
3 x 100 @ 100 Pace -5 seconds
2 x 100 @ 100 Pace -10 seconds
1 x 100 @ 100 Pace -15 seconds
—-
100 EZ
—-

Sprint Set
*Choice Stroke*
12 x 25 @ No Interval
odds = Sprint off block
evens = EZ

200 Fly Kick on Back – Abs (streamline if possible)

200 Warm Down

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