Nov 13 swim workout

by Kevin Mon Nov 17, 2008 11:26 pm

Only one swim this week:

November 13th

W/U
3 X 200 as 150 swim/50 kick – no board R: 10 sec / 200
200 drill as SA / Fist / FD / Zip per 50s
Main
500 swim @8:00 / 9:00 / 10:00 / R:15 sec
400 pull @7:00 / 7:30 / 8:00 / R: 15 sec
100 K fast R: 15 sec
300 swim @4:30 / 5:00 / 6:00 / R: 15 sec
200 pull @3:00 / 3:45 / 4:00 / R: 15 sec
100 scull R: 15 sec
100 swim @1:30 / 1:45 / 2:00 R: 15
6/ 4/ 2 X 50 FAST! R: 45 sec

W/D
100 easy back