Friday - 5/14/10

Warmup (1000):

4x250
#1 - Free
#2 - 100 Kick/ 50 Swim/ 100 Kick
#3 - Pull
#4 - Choice

Prep. Set 1 (1200):

2 times through
2x100 Kick on 1:45/ 2:30/ or :15Rest
4x50 Swim on :45/ :55/ or :10Rest
2x100 IM (or choice) on 1:35 / 1:55/ or :15Rest

Main Set (1000):

5x50 M.I. (Make Interval) on :40/ :50/ :10Rest
10x25 Odd - Easy --- Even - Fast! on :40
2x50 Easy choice on 1:00 or 1:10
5x50 Choice on :50 or 1:05 or :15Rest
3x50 #1 & #3 - FAST --- #2 Easy all on 1:00

Warmdown