Friday, August 12, 2011

8/12/11 Brad

Warm-up
300S
200P
200K
200 IM Drill by25
Total 900

Main set
4 X 50 ON 1MIN
200 SWIM 20 SECONDS REST
4X 50 ON 1MIN STROKE
200 SWIM 20 SECONDS REST
4 X 50 ON 1MIN
200 SWIM 20 SECONDS REST
4X 50 ON 1MIN STROKE
200 SWIM 20 SECONDS REST
Total 1600

Bonus
2 X 150 – middle 50 stroke 10 seconds rest between each
Total 300

200 cool down

TOTAL
2500 PLUS COOL DOWN AND/OR BONUS

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