Feb 27, 2007

Warm Up
200 Choice
200 IM kick
200 25 Zipper/ 25 swim
200 25 Rt Arm/25 Swim 25 Left Arm/ 25 Swim (Single Arm is breathe away)

Main Set

5 X 200 @ 3:00/ 3:15/ 3:45

1 - Relaxed recovery stroke
2 - Last 50 fast
3 - 2nd & 4th 50 fast
4 - Last 150 Fast
5 - Fast

50 easy

6 x 100 @ 1:50/ 2:00
50 Back/50 Breast
Descend 1-3, 4-6

50 easy

8 x 50 @ :55 Holding Fastest Pace

100 easy

Triatheletes

Main Set

3 x 200 Descend

3 x 50 kick on side with paddles. Focus on front hand slicing through water, not gliding on the surface.

4 x 50 Swim with Paddles. Same focus on front hand