Monday, June 4, 2012

Swim Set 6/4/12

(LC)
400 warm up to loosen

8x 50 alt stroke/free drill :10 sec rest

5x 100 on 1:40 hold threshold pace (or :15 rest)
1000 on 15 mins cruise effort (or :60 rest)
5x 100 on 1:40 hold threshold pace (or :15 rest)
2x 500 on 7:30 (pace faster than the 1000) (or :30 rest)
5x 100 on 1:40 hold threshold pace (or :15 rest)

10x 50 with fins cool down
   -alt 50 kick/50 backstroke :5-:10 rest