Mar 09, 2010

Grant

Warm Up:

400 Free Drill Down/Swim Back
400 Kick/Drill by 50s – Mix up Strokes
8×100 Swim – 2IM, 2BK, 4FR rest :20 btw each The 4 FR should be descend by 100s

Main Set:

200 IM Swim Medium – rest :20
4 × 50 FL Drill/Swim by 25s Descend – rest :15
200 IM Swim Hard – rest :30
4 × 50 BK Swim Medium – rest :15
200 IM Swim Medium – rest :20
4 × 50 BR Swim – Descend – rest :15
200 IM Swim Hard – rest :30
4 × 50 Fr Swim – Drill Odds Medium, Swim Even Fast – rest :15

100 EZ

Kick Set:

12×50 Choice – ½ Fast, ½ Easy – rest :15

Warm Down