12/8/11 - Thursday Workout

Warmup

400 Choice (at least 100 kick mixed in)

4x50 on 1:00 or :10R --- 80% effort.

Prep. Set

2xthrough

150 (25Fly/25Breast) on :20R

100 (Non-Freestyle --- DPS!) on :20R

2x75 (Free Swim) on :10R

Main Set

4x25 (Desc. 1-4) on :45

4x50 (Desc. 1-4) on 1:15

4x75 (Desc. 1-4) on 1:45

4x100 (Desc. 1-4) on 2:00