Wednesday -- 5/26/10

Warmup

3x300
1 - 75free/75choice
1 - Drill/ Kick mix
1 - Choice

Prep. 1

24x50
8 - Kick on :55 or :15rest
8 - 25 Fly Drill / 25 Fly swim on :50 or :15 rest
8 - Free on :45 or :55 or :15 rest

**Notes: For shorter workout do
4x50 kick
6x50 25 choice drill/ 25 choice swim
8x50 Free on


Main

6x100 (2x100 - 1:25 --- 1x100 - 1:15) ~ (2x)
4x25 Fast on :45
4x100 Alternate 1:25 and 1:15 ~ (2x)
2x25 Fast on :45


**Notes:
For a shorter workout:
2x100 on 1:50 or :15rest
2x25 Fast on :45
1x100 on 1:50 or :15rest
2x25 Fast on :45