5/23/11 - Monday Workout

Warmup

400 (150 free / 50 choice)

200 Pull

200 Kick

Prep. Set

15x50

All With Paddles Only (no buoy)

5 - "normal" stroke rate --> Count Strokes per 25

5 - (-2) strokes per 25

5 - (-4) strokes per 25

Example: If you are taking 16 strokes per 25 on the 1st set of 5 --- aim for 14 strokes per 25 for 50s 6-10 and aim for 12 strokes on 50s 11-15.

Main Set

4x50 25swim/25kick on :10R or 1:05

1x100 (70% effort) on 1:25 or :15R

4x50 25swim/25kick on :10R or 1:05

2x100 (80% effort) on 1:25 or :15R

4x50 25swim/25kick on :10R or 1:05

3x100 (90% effort) on 1:25 or :15R

Warmdown