June 23, 2009

It has been a long time since I last posted a workout. I am sure it is not an issue since I do not really think anyone reads this. I have been super-busy with school but I will try again to make an effort to post more frequently...

1x400 Warm-up

10x50's @:45 (1:00, 1:15); hold a steady pace (all 50's within 1-3 seconds)

Main Set: @:30-:45 rest per section
100 Fly
100 Fly + 200 (100 Fly/100 Back)
100 Fly + 200 (100 Fly/100 Back) + 300 (100 Fly/100 Back/100 Breast)
100 Fly + 200 (100 Fly/100 Back) + 300 (100 Fly/100 Back/100 Breast) + 400 IM

***This could also be done for the 200 IM (50 Fly, 50 Fly +100 (50 Fly/50 Back.....)

1x400 Cool Down

Total Yards: 3,300

If you have time you can also go down the ladder:

400 IM + 300 (100 Back/100 Breast/100 Free) + 200 (100 Back/100 Breast) + 100 Free
300 (100 Back/100 Breast/100 Free) + 200 (100 Breast/100 Free) + 100 Free
200 (100 Breast/100 Free) + 100 Free
100 Free

Total Yardage: 4,300