Workout Wednesday, May 27, 2009

20 Minute Warm Up

6 x 150 FINS 2:30, 2:45, 3:00

odds- kick, drill, swim by 50's

evens- each 50 gets faster

40x50
(16 @ :45, 50, :55, :60, 1:10 every 4th 50 FAST
Extra :60 rest
12 @ :50, :55, :60, :65, 1:15 every 3rd 50 FAST
Extra :60 rest
8 @ :55, :60, :65, :70, 1:20every other 50 FAST
Extra :60 rest
4 @ :60, :65, :70, :75, 1:25  ALL FAST!!!)

400-800 smooth (100 w/buoy, 100 swim, repeat)