Friday -- 10/28/10 Workout - Fast Fifties Friday Set(FFF)

Here is the FFF (Fast Fifties Friday) Main Set:

Main Set (FFF)

2xthrough (read "NOTES" for directions)
4x50 Paddles on :50 or :15R
3x50 Paddles & Fins on :45 or :10R
100 Easy on 1:45 or :25R
2x50 FAP (Fast As Possible) on 1:30 or 1:00R

**NOTES:
Round 1 - Free /-/ Round 2 - Choice Stroke
-4x50 (Easy/Long with Paddles or no-paddles) --> High elbow Catch / Rotate and Lean
-3x50 (Work Streamlines & Length with a bit of a kick added)
-100Easy (Long and smooth --> Good Habits (catch/breathing/streamlines/etc..)
-2x50 FAP (FAST!!!!!!)

Warmdown ---> Starts/Turns? (Meet Prep.)