Monday, August 15, 2011

Monday's Workout (8.15)

Warm Up: 
 - 200 swim 
 - 4X50 kick, swim by 25 - IM order @ 1:10
 - 4X25 build, IM order @ :40
 - 4X50 drill, swim by 25 - IM order @ 1:10
 - 4X25 - 12.5 fast, 12.5 easy - IM order @ :40

Main Set: 
 - 100 pull @ 1:35/1:45
 - 1X50 fly @ 1:00 
 - 100 pull @ 1:35/1:45
 - 2X50 back @ 1:00 
 - 100 pull @ 1:35/1:45
 - 3X50 breast @ 1:00
 - 100 pull @ 1:35/1:45
 - 4X50 free @ 1:00 
 - 100 pull no buoy@ 1:30/1:40
 - 2X25 free @ :30
 - 100 pull no buoy@ 1:30/1:40
 - 4X25 breast @ :30
 - 100 pull no buoy@ 1:30/1:40
 - 6X25 back @ :30
 - 100 pull no buoy@ 1:30/1:40
 - 8X25 fly @ :30

Warm Down
 - 200 easy 

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