Tuesday, April 5, 2011

Monday's Workout (4.4)


STROKE/SPRINT
 
Warm Up: 
  • 200 swim
  • 200 kick
  • 200 pull
Pre-Main Set:
  • 2X
    • 2X50 kick @ 1:10
    • 2X50 drill @ 1:00
    • 4X50 free @ :45/:55
Main Set:
  • 1X100 - strong (80% effort) @ 2:00
  • 2X75 FAST @ 1:30
    • 1 - fly, back, breast
    • 1 - back, breast, free
  • 1X100 easy @ 3:00
  • 3X50 FAST stroke @ 1:00
  • 1X100 easy @ 3:00 
  • 4X25 FAST from blocks in heats
Warm Down:
  • 200 swim

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