9/29/10 - Workout

Warmup

300 (50 scull / 100 Swim / 50 Scull / 100 Kick)
200 Pull
100 Choice

Set 1

2xthrough
4x50 Kick (desc. 1-4 --- Warmuo your legs!)
100 Drill or DPS Technique (Easy - Think about how you are catching the water and your pull)
200 Free (build the entire 200) -- Warmup aerobic system.

Set 2

4x100 - 70% on 1:20 or :10R

3x100 - 80% on 1:25 or :15R

2x100 - 90% on 1:30 or :20R

--1 minute break --

1x100 ---- 100%

**Notes:
the 4x100s are low rest/low intensity
the 3x100s are moderate rest/moderate intensity
the 2x100s are high rest/ high intensity
the 1x100 is highest intensity

-- As rest increases so does intensity Aerobic ---> Anerobic

Warmdown