Wednesday, July 6, 2011

7/6/11 Brad

Warm-up
200S
100K
200P
500 WARMUP TOTAL
4 X 50 SWIM build 1 to 4 FAST (200) ten sec rest between
400 S OR P easy recover Stop and wait
4 X 50 SWIM build 1 to 4 FAST (200) ten sec rest between
300 S or P easy recover Stop and wait
4 X 50 SWIM 1 & 3FAST 2 & 4 Easy (200) ten sec rest between
200 S Stop and wait
4 X 50 SWIM 1 & 3FAST 2 & 4 Easy (200) ten sec rest between
100 S
1800 main total 2300 + Extra 200 + cool down
EXTRA
4 X 50 SWIM WITH FINS (200)
200 -300 cool down

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