10/13/10 -- Workout

Warmup

3x200
Swim/Kick/ Pull

Set 1

6x50 Free on :45 or :15R
6x25 Alternate Back/Breast on :40 or :15R
6x50 Free on :40 or :10R
6x25 Choice on :35 or :10R

Set 2

4x through (3x for shorter workout)

50 Easy on 1:00
100 (Odd Rounds: Very Strong / Even Rounds: Build (easy to fast)
200 (Odd Rounds: Build (easy to fast) / Even Rounds: Very Strong

Warmdown