July 28, 2009

1x400 Warm up

16x25's kick, drill by 25's; @ :30 (:45, 1:00)

4x200's reverse build (start easy and end fast on each one); @ 2:30 (3:00, 3:20)

Main Set:
1x500 100 back/100 free;@ :30 rest
1x400 100 breast/100 free; @ :30 rest
1x300 50 fly/50 free; @ 1:00 rest
1x200 25 IM/25 free

4x75's 25 drill/25 swim/25 drill COOL DOWN; @ 1:30 (1:45, 2:00)

Total yardage: 2,900