Wednesday, September 14, 2011

Tuesday 9/14/11: Workout

We had 10 folks who made it to the first practice, with less than 24 hrs. notice! Way to go guys!! We're looking forward to meeting each and every one of you and swimming with you this year!! Today's workout from Coach Erica.

Warm Up:
200 Swim
200 Kick
200 Pull
100 Swim

Main Set:
400 IM Kick (100 of each)
200 IM Pull (50 of each) For Butterfly do the 3/3/3 drill

5 x 50 Free (R.I. 20 sec.)
5 x 50 Choice (R.I. 20 sec) switch up strokes

3 x 100 free/subs (subs=only breathing between the flags)

400 IM Kick (100 of each)
200 IM Pull (50 of each) Buttefly drill
100 IM (25 of each)

Cool Down:
4 x 25 Underwaters
200 Easy Choice

Total yds: 3100

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