Monday, April 23, 2012

Swim Set 4/23/12

After a week all over the place, it is time to get back at it!



400 warm up

20 x 50 fins :50 alternating 2x50 kick with 2x50 drill


Main Set:
200 negative split on 3:00 (or :10 sec rest)4x 100 descend 1-4 on 1:35 (or :15 secs rest)3x 600 #3 faster than #1 (pull here if you want to) 9:00 (or :20 secs rest)4x 100 descend 1-4 on 1:35 (or :15 secs rest)200 negative split on 3:00 (or :10 sec rest)


100-300 cool down