11.28.12

November 28^th, 2012

Masters 5:30-6:30 PM

Warm-up:        5 x 200  (1- Swim, 2- Pull, 3- Swim, 4- Kick/Drill by 50, 5- Swim)

Drill Work :     BUTTERFLY!

Sub-Set 1:       8 x 25 @ :40  (“Cycles Blast” … 3 cycles fast, 4 cycles fast, 5 cycles, 6                                                                              cycles, repeat)

Main Set ‘A’:  “Broken Mile”

400    Cruise Rest :30 seconds

300    Build Rest :20 seconds

200    Threshold  Rest :40 seconds

6 x 100  Best Avg. @ B+5

3 x 50 faster @ B+10

Main Set ‘B’:  6 x 100  Rest :20 seconds

                         3 x 50  FAST :30 seconds 

Cool Down:    200 easy

 

Total = 3,000 yards