Wednesday's Workout (12.15)

DISTANCE

Warm-Up: (800m)          

§  300 swim

§  100 kick

§  300 pull

§  100 drill

 

Pre-Main Set (500m)

§  10X50 @ 1:00

o   1X50 easy fast

o   1x50 fast easy

o   1x50 build

o   1x50 fast

o   1X50 easy

 

Main Set: (1600m)

§  1X250 – free, back by 50 @ 4:30

§  2X200 – 50 moderate, 100 fast, 50 moderate @ 3:30

§  3X150 – free, back by 50 @ 2:40

§  4X100 @ 2:00

o   75 moderate, 25 fast

o   50 moderate, 50 fast

o   25 moderate, 75 fast

o   100 fast

§  1X100 easy

 

 

Pull Set: (400m)

§  4X100 pull breathing every 3 @ 1:45

 

Warm Down (100m)

§  1X100 easy