Wednesday 10/26/11: Workout

Warm Up:
200 Free
200 Kick
200 Pull
100 Choice

Main Set:
6 x 50 on 1 minute

30 seconds rest after each set:

All Free:
50
100
150
200
150
100
50

300 Kick
300 Pull
200 Kick Different Stroke
200 Pull Different Stroke
4 x 25 Underwaters

Cool Down:
200 Free

Total: 3100 yds.

ADVANCED:

Warm Up:
200 Free
200 Kick
200 Pull
200 Choice

Main Set:

8 x 50 on :45

All Freestyle with 30 seconds rest
50
100
150
200
250
300
250
200
150
100
50

300 Kick
300 Pull
200 Kick Different Stroke
200 Pull Different Stroke
6 x 25 underwaters

Cool Down:
200 Free

Total: 4350 yds.