May 15,2009--Part 2

Now is the time when you all usually ask me to increase yardage. So I will try to post some workouts with more substance.

1x400 Warm Up

10x50's Pace, 70-80% effort; @ :50 (1:00, 1:15)

4x150's 25 Fast Stroke/25 Easy Free; @ 2:50 (3:00, 3:45, 4:00)

6x75's odds: kick/swim/kick evens: swim/kick/swim; @ 1:30 (1:45, 2:00, 2:10)

7x100's last 25 of each SPRINT! @ 1:40 (1:55, 2:10, 2:20)

1x100 easy

8x25's odds: no breath (above or below water) evens: recovery; @ :40 (:45)

1x200 Cool Down

TOTAL YARDAGE: 2,650
(for a shorter workout, omit the 6x75's or the 8x25's)