Swim Set 5/7/12

400 warm up to loosen                         

            

8 x 50 :60                                                          

            1 – 25 right arm/25 left arm

            2 – backstroke

            3 & 4 – build free

            *twice through*

4 X 150 swim @ 2:15 (or rest :10)                                              
600 full pull @ 9:00 1200 (or rest :20)                             
3 X 100 descend 1-3 @ 1:30 (or rest :10)                                   
300 pull buoy only @ 4:30 (or rest :10)                          
2 X 100 EZ @ 1:45 (or rest :30)                                     
200 strong/fast @ 3:00                                    

400 pull                                                             

8 x 50 kick w/ fins :60                                       

            1 – left side

            2 – front (arms out front)

            3 – right side

            4 – back (arms by side)

            *twice through*                                      

200 warm down to loosen                                  

4000m