Workout, Wednesday, May 13, 2009

Wednesday, May 13, 2009

Group # 1
20 Minute Warm Up
10x50 @ ::55 (kick/drill by 25) fins
20x25 @ :30 (one fast, one easy)
4x (50 all out, :5 sec rest
100 smooth, :10 sec rest
50 all out, :60 rest)
8x75 pull @ 1:05

4x (25 all out, :5 sec rest,
50 smooth, :10 sec rest,
25 all out)
500 Pull
200 cool down
*3600 Total* Not including Warm Up

Group # 2:
20 Minute Warm Up
10x50 @ 1:00 (kick/drill by 25) fins
20x25 @ :40 (one fast, one easy)
main set:
6x
(50 all out, :5 sec rest, 100 smooth; :60 rest)
8x75 pull @ 1:20
200 cool down
*2700 Total* Not including Warm Up

Group # 3
20 Minute Warm Up warm up choice
10x50 w/ :30 rest (kick/drill by 25)
20x25 @ :45 (one fast, one easy)
4x(50 all out, :5 sec rest, 100 smooth; :60 rest)
easy 200 cool down
*1800 Total Not including Warm Up