Feb 18, 2010

Garret

Warm Up (1200)
500 Swim

200 Kick (side or back)

5×100 Free
Build 1st 50; hard swim in and out of flags, concentrating on turns; easy 2nd 50 concentrating on stroke
L1: 1:45; L2:1:50; L3: 2:00

Main Set (2400)
12×50 IM Order
L1:.55; L2:1:05; L3: 1:10

300 Free Steady Recovery Pace
L1:4:30; L2:5:00; L3:5:15

6×100 IM or Stroke Choice/Descending by each 3
L1:2:00; L2:2:10; L3:2:20

300 Free Steady Recovery Pace
L1: 4:30; L2: 5:00; L3:5:15

3×200 Stroke Choice/Descending
L1: 4:00; L2:4:20; L3:4:40

Cool Down (200)
200 Choice

Total: 3800