Workout, Wednesday, June 17, 2009

20 Minute Warm Up

Fins, 2 Times Thourgh:

Take 1 minute rest after 1st round.

300 = 75 kick, 75 swim, 75 drill (1-2-3 drill), 75 swim

3 x 100 swim descend 1-3

Intervals

4:30, 1:20

5:15, 1:30

5:30, 1:40

6:00, 1:50

1 x 200 swim taking less than 15 strokes per length

12 x 125- working on speed play

1-4 = 25 fast, 100 easy

5-8 = 50 easy, 25 fast, 50 easy

9-12 = 100 easy, 25 fast

Intervals:

1:50, 2:10, 2:30

Pull and Warm Down

Total not including Warm Up warm down and pull = 2900 yards