1/3/12 - 1ST WORKOUT OF THE YEAR!!!!!

Warm-up

4x125

Odd - All Free

Even - 50Kick/25Drill/ 50Swim

Prep. Set

2xthrough the following

150 Freestyle Pull (Breath Every 3rd Stroke)

4x25 Fins (FAST - Long Distance - Underwater Dolphin Kick)

100 Choice Pull

4x25 Fins (FAST - Long Distance - Underwater Dolphin Kick)

Main Set

3xthrough the following

3x50 Freestyle on :50 (or :05 Rest)

6x25 (1-Ez / 2-FAST) on :30

1st time through - Pull Buoy Only

2nd time through - Swim (NO EQUIPMENT)

3rd time through - Fins (Add Paddles if you want as well)

Warmdown