Monday, January 17, 2011

Monday's Workout (1.17)

STROKE/SPRINT


Warm-Up: (1000m)

  • 300 swim @ :10 rest
  • 200 kick/swim @ :10 rest
  • 300 pull @ :10 rest
  • 200 drill/swim @ :10 rest


Pre Main Set: (400m)

  • 50 K,D fly @ 1:10
  • 2X25 ez/fast, fast/ez fly @ :35
  • 50 K,D back @ 1:10
  • 2X25 ez/fast, fast/ez back @ :35
  • 50 K,D breast @ 1:10
  • 2X25 ez/fast, fast/ez breast @ :35
  • 50 K,D free @ 1:10
  • 2X25 ez/fast, fast/ez free @ :35


Main Set: (700m)

  • 1X25 fast fly @ :40
  • 3X50 free @ 1:20 @ 200 pace
  • 1X50 easy 
  • 2X25 fast back @ :40
  • 3X50 free @ 1:20 @ 200 pace
  • 1X50 easy @ 1:30
  • 3X25 fast breast @ :40
  • 2X50 free @ 1:20 @ 200 pace
  • 1X50 easy @ 1:30


Warm Down (200m)

  • 200 your choice



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