6/20/11 - Monday Workout

Warmup

200Free

100Kick

200(50fr/50choice) Swim

100 Pull

Prep. 1

(Kick with Fins)

4x50 Kick (Desc. 1-4) on 1:00

4x100 Kick (Build all) on 2:00

4x50 Kick (All very strong pace) on 1:15

Prep. 2

2x150 (2 on 2:30 / 2 on 2:15) or (2 on :30R and 2 on :15R)

4x100 (1 on 1:45 / 1 on 1:35 / 1 on 1:25 / 1 on 1:15) or add time and follow pattern.

6x50 (1 on :50 / 1 on :45 / 1 on :50) repeat. or :15R / :10R / :05R

Sprints

6x25 Free w/ Paddles and Fins on :30R (or on :45)

Alternate - Ez/Fast

Warmdown