Mar 11, 2010

Garret

DCRP Swim Workout
March 11, 2010

Warm Up
300 Free

200 Drill Choice

500 Free, Increase speed by 100, Easy to Sprint

Transition Set
12×50 Odds Kick Choice/Evens Hypoxic (10 Seconds Rest)
L4: Odds Kick Choice/Evens Stroke Choice (10 Seconds Rest)

Main Set
800 Free
L1: 1:40 Pace on 13:20
L2: 1:45 Pace on 14:00
L3: 1:50 Pace on 14:40
L4: 600 Free Steady Pace

30-60 Seconds Rest

8×100 Free
L1: 1:30
L2: 1:40
L3: 1:45
L4: 6×100 Free on 2:00-2:15

30-60 Seconds Rest

800 Free
L1: 1:45 Pace on 14:00
L2: 1:50 Pace on 14:40
L3: 1:55 Pace on 15:20
L4: 600 Free Steady Pace

Cool Down
200 Choice

Total: 4200 / L4: 3600