Thursday, April 10, 2014

jrhill 4/10/14

Evening workout, Kennedy HS. 90 minutes scheduled.

Inner lanes (outer lanes)

15 minute self directed warmup.
8x75 (6x75) Easy/Regular/Fast by 25's - interval with roughly 15 sec rest.
8x50 (6x50) Stroke count by 50. Reduce strokes by 1 each 50. Backstroke optional. 15-20 sec rest.
1x400 (1x250) Kick. Any stroke.
5x200 (4x200) Bilateral breathing. 3 strokes per breath down, 5 back. interval for 20 sec rest.
6x100 (4x100) 1st 25 other than freestyle or 100 IM. interval for 20-30 sec rest.
200 (100) Cool down.

3200 + w/u (2300 + w/u) when completed.

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