Wednesday June 26, 2013

200 Reverse IM (25 Drill/25 Swim x 50 each stroke) @ :15SR

100IM Kick @ :15SR

200IM (25 Drill/25 Swim x 50 each stroke) @ :15SR

100IM Kick @ :15SR

200IM Pull @ :15SR

2 x 100 Free @ 1:45 (3rd 25 Strong)

2 x 50 Free @ 1:00 (Smooth Swim Perfect)

4 x 25 Free @ :30 (Desc. 1-3, Hold # 3 time on # 4)

:30SR

2 x 100 Free @ 1:40 (Negative split 100’s by 50’s)

2 x 50 Free @ :55 (Build to Fast)

4 x 25 Free @ :30 (Desc. 1-3, Hold # 3 time on # 4)

:30SR

2 x 100 Free @ 1:35 (2nd 50 Strong)

2 x 50 Free @ :50 (Pace)

4 x 25 Free @ :45 (Sprint)

4 x 50 @ 1:00 Choice Smooth Swim Perfect