Tuesday November 15, 2005

Warmup- 200 choice/ 200 - 25 back/25 breast/ 200 - 50 fingertip drag/50 swim

1st Main Set:
1 x 200 IM (50 fly/50 back/50 breast/ 50 free) or 2 x 100 IM back to back @ 3:40/ 4:00/ 4:15

1 x 150 free @ 2:10/ 2:30/ 3:00 - fast

1 x 100 IM on 1:50/ 2:00/ 2:15

1 x 50 free on 1:00

repeat set

50 easy

2nd SET
4 x 200 free @ 2:50 descend - count your strokes

50 easy

Final SET
2 x 75 free @ 1:00/ 1:10/ 1:25
3 x 50 back descend @ 1:00
2 x 75 free @ 1:00/ 1:10/ 1:25
3 x 50 Breast descend @ 1:00
2 x 75 Free @ 1:00
3 x 50 free @ 1:00 descend