Friday -- June 11th 2010 Workout

Warmup

4x200
1 - 75 Free / 25 Choice
1 - 75 Free / 25 Backstroke
1 - 75 Free / 25 Kick
1 - Choice


Prep. 1

400 - Pull (3/5/3/7) x 50 breathing pattern
300 - Strong
200 - Pull (3/5/3/7) x 50 breathing pattern
100 - Strongest


Main Set

3x100 on 1:30 or 2:00 (Easy / Technique)
6x50 on :45 or 1:00 (M.I.) - "(Make interval)"
2x100 on 1:30 or 2:00 (Moderate / Technique)
4x50 on :40 or :55 (M.I.)
1x100 on 1:30 or 2:00 (Strong / Technique)
2x50 on :35 or :50 (M.I.)


** Notes: Each SET of 100s gets faster, the 50s are all M.I. (Make Interval) and should challenge you near the end of the set.