Wednesday, February 1, 2012

2/1/12 Mark L.

200 swim
50 freesytle
50 backstroke
50 freestyle
50 breastroke

200 kick choice 600

10x25 on 30 sec.
kicking underwater with fins
try not to breath the whole way 250

10x25 on 30 sec
1-5 easy/build (start off slow & get faster)
6-10 Easy/burst (easy to 7or 8 fast strokes) 250

Drill Set

5x100 drill freestyle @2minutes 500


Main Set

10x 100 freestyle (Bolero) 1000
start off slow and each 100 try and make your
time faster until on the last one you are sprinting

1minute rest after each 100

200 EZ
2800

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