Wednesday - 5/18/11 Workout

Warmup

400 (200free/100Kick/ 100 non-free)

200 (Every 4th lap FAST) < -- Choice Stroke

Prep Set

4x50 Pull on :10-:15R

2x50 FAST Kick on :20+R

2x100 Pull on :10-:15R

2x50 FAST Kick on :20+R

1x200 Pull

2x50 FAST Kick on :20+R

Main Set

300 (50 free/50 non-free)

4x25 Fast Choice on :30

300 (75 free/ 25 non-free)

4x25 Fast Choice on :30

300 (all free)

4x25 Fast Choice on :30

Warmdown