Monday 5/17/10 -- workout

Warmup

4x200
1 - Free
1 - Kick
1 - Free
1 - Pull

8x50 (4- back / 4- Free) all -- 25drill/25swim on :50 or 1:10

Prep. 1

4x50 Kick
300 Pull
4x50 D.P.S.
300 Pull

** Note: For shorter workout, do 2x50 Kick, 200 Pull, 2x50 DPS, 200 Pull

Main Set

3x through
2x100 Free (#1 – Smooth/technique, #2 – Strong) on 1:30 or 1:55 or 2:15
2x125 (75 Free/50 Non-free) on 1:50 or 2:30 or :20 rest (Descend by rounds*)

**Notes: Round #1 the 2x125 are easy, Round #2 the 2x125 are strong, Round #3 the 2x125 are strongest)
**Notes: For shorter workout do 2 rounds instead of 3.