Friday, December 5, 2008

Friday, Dec. 5 - Dennis

Warmup: 400 Swim
250 Choice
5x50 e-m-f-m-e on :60

Main Set: 200 Pull
100 Kick
300 Swim
(Go Through Twice)

5 Two-Turn 50s

100 cooldown

Total: 3050

For the main set:
Make a note of your time on the 300. Take :10 rest between #1 and #2 of the 100s, then note your total time for all three. Subtract :20. Is this faster than the 300?

The pull and kick are recovery.

Second time through, try to make your 300 faster than the aggregate of the 3 100s. Hold that pace for the final 3X100.

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