11.30.12

November 30^th, 2012

Masters 5:30-6:30 PM

Warm-up:        600  (200 swim / 100 kick  x2)

4 x 50 (25 Drill / 25 Swim)  FLY! Rest :10 seconds

 

Drill Work :     BUTTERFLY!

Sub-Set 1:       16 x 50 @ 1:00/1:10/1:20/1:30

                                    8 Freestyle -  4 “SWOLF”  / 3  “FLOW”  / 1  “FAST”

                                    8 Non-Free-  4 “SWOLF”  / 3  “FLOW”  / 1  “FAST”

Main Set ‘A’:  3 x 100 Kick (50 fly / 50 choice)  Rest :15 seconds

                        3 x 75 Drill/Swim/Drill  FLY (if able, if not do freestyle) Rest :10 seconds

                        3 x 50 Swim, Choice @ 1:00/1:10/1:20/1:30

                                    Desc. 1-3

                        3 x 25 Swim, Choice @ :30/:40/:50  FAST!!!

Cool Down:    4 x 100  Rest :20 seconds 

                                    **focus on form, bringing heart rate back down**

 

Total = 2,750 yards