Wednesday, November 10, 2010

Wednesday- November 10, 2010

WARMUP
400 Swim
200 Kick
200 Pull
200 IM Drill

SET 1
3 x 50 Drill @ :50
1 x 100 Kick @ 2:00
3 x 50 Descend @ :50
1 x 100 Kick @ 2:00

SET 2
300 Pull (Hold under 1:15 per 100) @ 4 : 20
250 HARD @ 3 : 20
100 KICK @ 2 : 30

300 Pull (Hold under 1:15 per 100) @ 4 : 20
200 HARD @ 2 : 40
100 KICK @ 2 : 30

300 Pull (Hold under 1:15 per 100) @ 4 : 20
150 HARD @ 2 : 00
100 KICK @ 2 : 30

300 Pull (Hold under 1:15 per 100) @ 4 : 20
100 HARD @ 1 : 20
100 KICK @ 2 : 30

300 Pull (Hold under 1:15 per 100) @ 4 : 20
50 HARD @ : 40
100 KICK

SET 3
20 x 25 @ :30
4- Kick w/ fins underwater (odds streamline free, even SDK on back)
4- Swim w/ fins and snorkel, work on head down, perfect stroke

200 EZ Warmdown
________________________

5000 SCY
Exactly 1 hr 35 min

-Held 3:30-3:33 on 300's Pull
-2:49, 2:12, 1:38, 1:03, :27 on Hard distances
-Repeat workout from this time last year....improved from last years times.

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