Friday- Spetember 5, 2008

Today is a good mix with some variety and some sprints. This workout should hopefully keep the HR up the entire workout. I ended up holding between 1:06-1:08 on the fast 100's free.

Warmup:
400 Swim
200 Kick
400 Pull

4 x 50 Swim w/ fins (IM) :60
100 Fast (choice) 2:00
4 x 50 Kick (no board) 1:10 Emphasize steamline and underwater off walls
100 Fast (choice) 2:00
4 x 50 Pull (Indiana IM- Fly/bk, Bk/Br, Br/Fr, Fr/Fly by 50's) :60
100 Fast (choice) 2:00
4 x 50 25 underwater/25 swim :60
100 Fast (choice) 2:00
4 x 50 Kick w/ fins 25 Fast/25 EZ :60
100 Fast (choice) 2:00

100 EZ

400 IM (25 Swim/25 Drill) :20 rest
300 Pull (Breath 3-5-7 by 100's) :20 rest
200 Free (25 Tarzan (head out of water style)/25 Normal Free) :20 rest
100 Breast (3 Pullouts off wall)

8 x 25 :40
odd: Tarzan
even: No breathers

200 Warmdown
____________________________

4000 SCY