Monday, February 23, 2009

2/23/09 - Sara

WARM UP
200 S
200 P
300 drill [3 x (25 Fist/25CU/50 Swim)]

6 x 50 Descent 1-3 and 4-6 on 1

12 x 25 on :30
1-3 Build Up
4 EZ
5-7 12 1/2 EZ 12 1/2 Sprint
8 EZ
9-11 12 1/2 Sprint 12 1/2 EZ
12 EZ

MAIN SET
4 x 100 (25 Fast/ 75 EZ, 50 Fast/50 EZ, 75 Fast/25 EZ, 100 Fast) on 1:30/1:45
4 x 75 50 Build Up 25 Kick on side on 1:15
4 x 25 EZ on :30
4 x 75 50 Build Up 25 Kick on side on 1:15
4 x 100 (25 Fast/ 75 EZ, 50 Fast/50 EZ, 75 Fast/25 EZ, 100 Fast) on 1:30/1:45

WARM DOWN
4 x 50 25 Drill/25 EZ on 1:00

TOTAL 3,000

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