Wednesday 10/19/11: Workout

Warm Up:
200 Free
200 Kick
200 Pull
100 Free

Main Set:
6 x 50 on 1 minute
200 Choice Kick
2 x 100 IM w/butterkick RI: 30
2 x 100 IM w/free kcik RI: 30
2 x 100 IM regular
200 Choice
500 Choice Kick
8 x 25 choice Sprints
2 x 50 choice Sprints
4 x 25 underwaters

Cool Down:
100 Free

Total: 3100 yds.

ADVANCED Workout:
Warm Up:
200 Free
200 Kick
200 Pull
200 Free

Main Set:
8 x 50 Choice on :45
200 Choice Kick
4 x 100 IM w/ butterkick RI: 30 sec
4 x 100 IM w /free kick RI: 30 sec
4 x 100 IM regular
200 Choice
500 Choice Kick
10 x 25 choice Sprints
6 x 50 choice Sprints
4 x 25 underwaters

Cool Down:
200 Free

Total: 4250 yds.