Saturday 9/17/11: Workout

We missed those of you who weren't there today!! Hope to see you all on Wednesday at 5:00 p.m

Warm Up:
200 Free
200 Free
200 Free Pull
100 Free

Main Set:
5 x 100 Choice (20 sec. Rest Interval)
5 x 100 Choice Kick (:20 RI)
100 Free

200 IM (use the drill for Butterfly)
100 Free
200 IM (use the drill for Butterfly)
100 Free

4 x 50 Choice SPRINTS! (:20 RI)
4 x 25 Free Kick SPRINTS! (:20 RI)
4 x 25 Free pull SPRINTS! (:20 RI)

Cool Down:
4 x 25 Underwaters
100 Free easy

Total yards: 3000

ADVANCED Workout:

300 Free

300 Free Kick

300 Free Pull

200 Free

Main Set:

5 x 150 Choice (10 second Rest Interval)

5 x 150 Choice Kick (:10 RI)

200 Free

400 IM

200 Free

400 IM

200 Free

6 x 50 Choice SPRINTS! (:10 RI)

6 x 50 Free Kick SPRINTS! (:10 RI)

6 X 50 Free Pull SPRINTS! (:10 RI)

Cool Down:

6 x 25 Underwaters

200 Free Easy

Total yards: 5250