11/08/11 - Tuesday Workout

Warmup

150 Free (100 Swim / 50 Kick)

150 Choice (100 Swim / 50 Kick)

150 Choice (100 Swim /50 Kick)

3x50 Kick (Descend 1-3) Choice Kick on :20R

Prep. Set

** All Pull (even lap is 10 strokes or less) All Kick (Very Strong)

200 Pull (Even 25s - 10 or less strokes)

2x25 Kick (Very Strong)

150 Pull (Even 25s - 10 or less strokes)

2x50 Kick (Very Strong)

100 Pull (Even 25s - 10 or less strokes)

2x100 Kick (Very Strong)

Main Set

2x25 (3 fast strokes --> Then DPS --> 5 Fast strokes into finish)

1x25 Fast As Possible Swim

1x75 Easy

2x25 (3 fast strokes --> Then DPS --> 5 Fast strokes into finish)

1x50 Fast As Possible Swim

1x50 Easy

2x25 (3 fast strokes --> Then DPS --> 5 Fast strokes into finish)

1x75 Fast As Possible Swim

1x75 Easy

Warmdown

200 Easy