Warm up
2 x 300 (1-free, 2-50free/25 IMO)
Pull set
8 x 75 pull (odd: 50 free/25stroke, even:25free/50stroke) @ 1:25
Kick and sprint set
4 x 50 kick desc 1-3,4 @ 1:15
4 x 25 swim desc 1-3,4 @ :35
1 x 100 easy kick
Main Set
3 x 25 @ :25
3 x 25 @ :20
3 x 50 @ :50
3 x 50 @ :45
3 x 75 @ 1:10
3 x 75 @ 1:05
Warm down
Wednesday, May 18, 2011
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