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Adventures in Swimming

Fridays Workout

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I'll be coaching the Sharks SCY

This is a modified version of one of Onlyfree's workout's.
I must say He's got a lot of great stuff to choose from.

WARM UP
300 CHOICE

SET 1
4 x 75 KICK/DRILL/SWIM :10r
4 x 50 DESCEND on 0:50

SET 2
4 x 150 PULL on 2:15 :15-:20 r
4 X 100 KICK on 2:00 :10-:15 r

SET 3
4 x 75 25 EZ - 50 SPRINT on 1:15 :15r
4 X 75 37 EZ - 38 SPRINT on 1:15
4 X 75 50 EZ - 25 SPRINT on 1:15

SET 4
4 X 75 50 STROKE/25 FREE on 1:15 :10-:15 r
4 X 50 25 STROKE/25 FREE on : 55 :15-:20 r
4 X 25 CHOICE on : 30

YARDAGE: 3300

I swam this after work today on the intervals listed.
I had a 1/2 way decent small lunch and I
ate some pineapple and mandarin oranges before I swam.
I had lot's of energy.
On the 150's 1-3) I held 1:55, 4) 1:50
100 Kick 1-3) 1:45, 4) 1:35
4x75 back/free 1-4) 1:00
4x50 back/free 1-2) :37, 3) :40, 4) :33

I'm a little tired now, but that's ok.
That just means I tried!!

Have a Great Day!!!!

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