Swim Workout: Thursday 1/26/11

Warm Up:
200 Swim
100 Kick
100 Pull
4 x 50 Kick Descending
4 x 50 Pull Descending

First Set:
4x through

4 x 50 Free Descending
(:15 sec. RI after first 50, subtract 2 sec. RI from 2nd 50, subtract 4 sec. RI 3rd 50, subtract 6 sec. RI for 4th 50)
RI :30

2 x 100 PACE

200 Descending

After 4th set: 1 minute bonus rest

2nd Set:
50 Kick FAST
50 Pull FAST

Cool Down:
200 Choice

Total Yards: 3500