Tuesday, January 22, 2008

Killer Swim Workout

I was in the lane that loved fly.

Warm Up:
300 m easy free
2x through:
200 free breathe every other
4x50 (odds are kick 25/swim 25; evens are swim 25/kick 25)
Main Set:
2x through:
5x100 on base (1st time 2:00; 2nd time 1:45!)
IM w/o free 1x150 (50 fly; 50 back; 50 breast)
fast kick 1x100
Cool Down:
each person in lane chooses 1x100
e.g. 50 free/50 back
25 fly/75 free
100 IM
50 free (breathe every other)/50 breast
Total Distance: 3300m

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