Wednesday, June 3, 2009
20 Minute Warm Up
8 x 75 1:20, 1:40, 2:00
25- long slow strokes,
25 fast short strokes
25 long and fast strokes
3 x 100 descend stroke count 20 RI
8 Times:
75 yds. moderate free style on 1:05, 1:15, 1:30, 1:45, 2:00
50 yds. free, build the tempo on :40, :50, 1:00
25 yds. free, sprint on :30, :40
75 yds. moderate free style on 1:05, 1:15, 1:30, 1:45, 2:00
50 yds. free, build the tempo on :40, :50, 1:00
25 yds. free, sprint on :30, :40
Take 2 minute break after 4th round.
800 pull
Total- 2900 yards
Ironman-
20 Minute Warm Up
15 x 200
1-5 = 25 kick, 75 swim, 25 drill, 75 swim on 3:30, 3:45, 4:00
6-10 = swim descend on 3:00, 3:20, 3:45
11-15 = pull on 2:45, 3:10, 3:50
200 Warm Dwon
Total- 3200 yards
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