Friday -- 11/12/10 Workout

Warmup

600 (50Scull / 50 Kick/ 50 Swim)


Prep Set

20x50
5 - on :45 or 1:00 M.I. (Make Interval)
5 - Kick on 1:00 or :15R
5 - on :40 or :55 M.I.
5 - Choice on :55 or :15R


Main Set

2x100 on 1:30 or 2:00 or :25R
8x25 Alternate FAST/EZ on :30
4x100 on 1:25 or 1:50 or :20R
6x25 Alternate FAST/EZ on :30
6x100 on 1:20 or 1:40 or :15R
4x25 Alternate FAST/EZ on :30

Warmdown