Wednesday, February 9, 2011

Wednesday's Workout (2.9)

MID-DISTANCE

Warm-Up: (900m)

  • 6X100 (Swim, Drill, Kick by 100)
  • 6X50 (odd - build, even - 12.5 fast/12.5 easy) @ 1:00


Main Set: (1875m)

    • 5X125 @ 2:15 
      • 75 moderate - 10 seconds rest - 50 fast
    • 4X125 pull @ 2:00 
    • 3X125 @ 2:30
      • 25 fast - 5 seconds rest - 50 moderate - 10 seconds rest - 50 fast
    • 2X125 pull @ 2:00
    • 1X125
      • 25 moderate - 10 seconds rest - 50 fast - 10 seconds rest - 50 fast


Warm Down (200m)

  • 200 your choice

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