Friday, April 19, 2013

04/19/13 Silas



Yards

Warm-up 200 ez free 800
200 other than free
200 kick
200 pull free

Pre-Set 6x75 free(1,3,5 ez/sprint/ez 25) 5-10 seconds rest 450
(2,4,6 sprint/ez/sprint)

50ez 50

Main Set 6X100 IM 2 min 600
descend 1-3
descend 4-6 second set faster than first

100ez 100

Main Set 8X50 sprint down/ez back 25 1 min 400
IM order

Warm-Down 200kick 600
200pull
200swim

total 3000

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