Workout - 10/6/11 - Thursday

Warmup

100 (75free/25scull)
3x100 Free (Desc. 1-3) --> Take less rest between 100s as you move from 1-3
100 Kick on Back

Prep Set (Kick)

(All Kick) -- ALL EVENS FAST! (Odds - Moderate pace)
6x25 on :35 or :10R
4x50 on 1:05 or :15R
2x100 on 2:00 or :20R


Main Set

3x100
1 on 1:40 or 1:30 or :15R
2 on 1:30 or 1:20 or :10R
3x50 (1st 25 Fast -- 2nd 25 DPS/Technique)

3x100
1 on 1:35 or 1:25 or :10R
2 on 1:25 or 1:15 or :05R
3x50 (1st 25 DPS/Technique -- 2nd 25 Fast)

3x100
1 on 1:30 or 1:20 or :05R
2 on 1:20 or 1:10 or :00R
1x50 Easy (Very Easy)
6x25 FAST on 1:00 (or about :40 sec rest beween each 25) <-- Finish Strong! 100% throttle!

**Notes:
-The sets of 3x100 follows the pattern 1 "easy" 2 "strong".
-On each set of 3x100, the intervals (or amount of rest) drops.
-The last set of 3x100 finishes with 1x100 on a tough interval or about :05Rest and finishes with 2x100 on strongest interval or little or no rest. Remember, these last 2 are suppose to be a challenge, swim it strong as possible.

Warmdown
200 Easy