Saturday, March 5, 2011

Saturday's Workout (3.5)

Warm-Up: (1100m)

  • 400 swim
  • 300 pull
  • 400 IM - drill/swim/kick/swim by 25


Pre-Main Set: (800m)

  • 4X75 kick, drill, swim choice @ 1:30
  • 6X50 IM Transitions @ 1:00
    • Fly, Back
    • Back, Breast
    • Breast, Free
  • 8X25 @ :35
    • EZ, Fast
    • Fast, EZ
    • Fast
    • EZ


Main Set: (1000m)

  • 2X100 free FAST @ 2:10
    • 75 fast - 10 seconds rest - 25 fast
  • 4X50 @ 1:00
    • 2 easy
    • 2 drill
  • 4X75 stroke FAST @ 1:40
    • 50 fast - 5 seconds rest - 25 fast
  • 4X50 @ 1:00
    • 2 easy
    • 2 drill
  • 1X50 fast off the blocks 
  • 2X25 fast off the blocks


Warm Down (200m)

  • 200 your choice

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