Feb 02, 2010

Garret

Warm Up
500 Free
200 Drill IM Order

8×50 Free Increase Kicks per Stroke
L1: 50 Seconds
L2: 55 Seconds
L3: 60 Seconds

Main Set
L1: 1:30 Pace
L2: 1:40 Pace
L3: 1:50 Pace
L4: 20 Seconds Rest In-Between Sets

400 Free on Steady Pace (L4 Start at 300 Set)
L1: 6:00/L2: 6:40 /L3: 7:10
1×100
2×50 Recovery Kick

300 Free – Steady Pace
L1: 4:30/L2: 5:00/L3:5:30
2×100
2×50 Recovery Kick

200 Free – Steady Pace
L1: 3:00/L2: 3:20/L3:3:40
3×100
2×50 Recovery Kick

100 Free – Steady Pace
4×100 Free Descend
2×50 Recovery Kick

100 Easy Choice

4×100 IMs
Concentrate on Stroke Efficiency
15 Seconds in Between Sets

Cool Down
100 Choice
Total: 4100