Monday, July 2, 2012

Swim Set 7/2/12


Short course (yards)

10 minute warm up

4x [3x 50 IMO order round, 100 IM]
 1- kick :60
 2- drill :60
 3- swim :50
 100 IM

4x [300, 3x100, 1x50]
*descend the 300 each round
 300 4:20 (or :20 rest)
 3x100 1:15 (or :05 rest)
 1x50 ez :55 (or :30 rest)

200 warm down