5/11/11 - Workout

Warmup

300 (200Fr/100Bk)

200 (100K/100Drill)

200 (50fr/50choice) Build by 50s

Prep. Set

4x75 (Paddles Only) 50fr/25back (DPS/Minimum stroke --> Good catch)

2x100 (Paddles Only) all backstroke

4x75 (No Equipment) all free (DPS/Minimum stroke --> Good catch)

2x100 Free (#1-Ez / #2- Stronger)

Main Set

10x50

1- :55 or :20R

4- :40 or :05R

8x75

1- 1:30 or :20R

3- 1:00 or :05R

6x100

1- 1:50 or :20R

2- 1:20 or :05R

Warmdown