Tuesday's Workout (4.19)

NATIONAL GROUP 

Warm Up:

- 200 swim

- 4X75 scull, drill, swim by 25 @ 1:40

- 4X50 kick @ 1:10

 

Main Set:

- 6X75 @ 1:10 - get heart rate up

- 8X50 @ 1:00

         - scull, swim

         - overkick, swim

         - drill, swim

         - build

- 12X50

         - 2X -25 build, FAST turn, 25 fast

         - 1X -50 easy

- Starts

Warm Down:

- 200 easy

NON-NATIONAL GROUP 

Warm Up:

- 300 swim

- 4X75 scull, drill, swim by 25 @ 1:40

- 300 pull

- 4X50 kick @ 1:10

 

Main Set:

- 6X75 IM 

     - odd - fly, back, breast

     - even - back, breast, free

- 4X100 pull @ 1:40 

- 12X50 (2 fast, 1 easy) @ 1:00

Warm Down:

- 200 easy