REMINDERS + 12.5.12 workout

NO EVENING MASTERS TONIGHT DECEMBER 7th!

 

December 5th, 2012

Masters 5:30-6:30 PM

Warm-up:        300  Swim  Choice

                        200 (25 Shark-Fin Pause Drill / 25 Swim x 4)

                        100 (25 flutter kick / 25 dolphin kick)

                        4 x 50 Build @ :10 Sec. Rest

                        4 x 50 Variable Speed: :10 Sec. Rest

                                                Easy/hard

                                                Hard/easy

                                                All hard

                                                All easy

   Drill Work :     FREESTYLE

 Main Set ‘A’:  2 x 300 @ B

                        4 x 150 @ B

                        6 x 100 @ B

                        

                        2 x 75 @ Rest :45-1:00

                                    ** 50 Swim Build / 25 KICK ALL OUT FAST

Cool Down:    150 Cool Down

Total = 3,000 Yards