Monday - 5/2/2011 - Workout

Warmup

400 (200Free/100Back/100Breast) <- Swim

200 Pull (Every 4th 25 Strong)

Prep. Set

10x50 Free (Desc. by sets of 2) on "short rest (:10 or less)" :40/:45/:10R

200 Pull (50 DPS Free/50 Back)

Main Set

4x50 (25 double arm back/25 Back swim) <-- work on a "quick" exit from the water after pull.

4x50 (25 - 12k/stroke /25 Back swim) <-- focus on rotation

4x50 (25 "L-drill" /25 Back swim) <-- focus on steady kicking

4x75 (25 Right arm only / 25 Left arm only /25 Back swim) <-- rotation/catch/exit from water

4x75 (25 Easy-Technique free / 25 easy-technique back / 25 strong back)

Warmdown