Monday, May 14, 2012

Swim Set 5/14/12


400 warm up

Set I:
5 X 100 @ 2:00 with fins, alt 50 kick/50 swim choice
8 X 50 IMO drill/swim by 25 @ 1:00

Set II:
2 X 300 @ 4:45 neg split (or :40 rest)
100 EZ free @2:15
2 X 300 @ 4:30 descend (or :30 secs rest)
100 EZ free @2:15 
2 X 300 @ 4:15 neg split (or :20 secs rest)
100 EZ free @2:15 
2 X 300 @ 4:00 just make (or :10 secs rest)
100 EZ free @2:15