1/17/12 - Tuesday Workout

Warmup
200 Choice
200 Kick
200 Choice

Prep. Set
3x100 Free on 1:30 (or :10R) Hold 80% Moderate
100 Free (3/5 Walls) --- 3 fast strokes with no breath off each wall / 5 into each wall ---
3x100 Free on 1:30 (or :10R) Hold 90% Strong
150 Free (3/5 Walls) --- 3 fast strokes with no breath off each wall / 5 into each wall ---

Main Set
50 Fast on :10R
50 Easy on 1:00min R
3x50 on :40 or :45 (or about :05-:10R)
----Break Rest----

50 Fast on 1:00min R
100 Fast on :10R
50 Easy on 1:00min R
4x50 on :40 or :45 (or about :05-:10R)
----Break Rest----

50 Fast on 1:00min R
100 Fast on 1:00min R
150 Fast on 1:00min R
50 Easy on 1:00min R
5x50 on :40 or :45 (or about :05-:10R)