Saturday, October 17, 2015

Workout for Saturday, October 17

1)   400 S
       2 x 125 (75 free/50 x-backs)
      300 P
      2 x 75 (50 free/25 choice
      200 K
     1300

2)   4(5 x 25) on 40
       Odd sets - Stroke, #1 and 2 Drill
       Even sets - Free, Desc 1-3, Hold 4 & 5 
     1800

Others
3)   Do the following 2 times
      200 on 3:15/3:25/3:35  En1 Interval with 20 sec rest
      2 x 150 on 2:30/2:40/2:50  En1 Interval with 20 sec rest
      3 x 100 on 1:30/1:40/1:50 En2  Interval with 20 sec rest
      4 x 50 on 1 Hard and steady, Best Possible Average
      3800

4)   Do the following 2 times
      50 K with board
      50 S no breathing from flags to wall
      50 K no board
      50 gliding stroke free
      4200

IM/Stroke
3)   2 Times Thru
      6 x 25 on 40  relaxed and flat fly
      2 x 150 Neg Split Back x 75
      2 x 75 Brst Build
      3 x 100 Free  (50 S @ 80%/50 Swim w/ 6-beat overkick
      3600




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