4/5/12 Workout

Warmup

500 (100 Free / 25 Scull)

2x100 Kick - Build each 100

Prep. Set

6x50 Free (No breath 3 strokes in/out of turn) on :10R

4x50 Non-Free (Strong Underwater Kicks or Pull-outs --> DPS) on :10R

2x50 Choice (#1- 25Fast/25Ez ---- #2- 25Ez/25Fast) on :15R

Main Set

4x100 Free (85-90% efforts) on "short rest interval" :05R or less

4x25 (1-ez / 1-fast) on :30R

2x200 Free (85%-90% efforts) on "short rest interval" :10R or less

4x25 (1-ez / 1-fast) on :30R

400 Free (85%-90% efforts) on "short rest interval" :10R or less

4x25 (ALL FAST) on :30R

Warm Down