March 9, 2012

March 9, 2012

This workout is from Wednesday. I did not go on Monday and I cannot today because of a Professional Development for school.

1x400 Warm up

(I cannot remember the second set. So I will put the one I would choose to do)
Favorite 50's--that is 16x50's on 1:00 in groups of four, the second 25 of each is always IM order. The first 4 all start with Fly, the second 4 with backstroke, etc.

Ladder:
11 to 1--Odd ones hard pull freestyle, even ones choice. (this is 66 lengths or a "mile")
(after the first one, I decided to do the pulls backstroke)

4x100's Kick with a board @ 2:00 (I had to get out for school before these)

Choice cool down.

Total yards: 2850 (not including cool down)