6/29/10 -- Tuesday workout

Warmup

2x250

#1 - 100Free/25choice

#2 - 100 IM/25 Kick

6x75 (50free/25 choice)

Descend 1-3/4-6 on 1:20 or :15R

Prep Set

6x25 Drill (12k/stroke) Work on rotation and fingertip drag on :30 or :15R

4x50 25Drill/25Swim (Apply Technique to Swim) on :50 or :15R

2x100 Swim (Apply Technique) on 1:30 or :15R

Main

3x150 Work 1st 50 Strong then Moderate on 2:10 or :15R

3x100 Work middle 50 strong (25 Moderate/50 Strong/25 Moderate) on 1:25 or :15R

3x50 Work 2nd 25 strong on :45 or 15R

Warmdown

100Ez