January 16, 2013

Workout A

Warm Up (2300)	10 x 100 Swim @ 1:40 10 x 50 Kick @ 1:00 8 x 100 Pull @ 1:40
Main Set (1600)	10 x 50 Free @ 0:50 ·         Odds are stroke count o   Try to hold the same stroke count on both lengths.  Work on decreasing your stroke count 1-5, 6-10. ·         Evens are at 90% effort 6 x 100 IM 1:50 10 x 50 Free @ 0:45 ·         Odds are stroke count ·         Evens are at 90% effort
Cool Down (400)	400 free/back by 50s

Total: 4300 Yards

Workout B

Warm Up (1500)	5 x 100 Swim @ 1:50 10 x 50 Kick @ 1:10 10 x 50 Pull @ 1:00
Main Set (1100)	8 x 50 Free @ 1:10 ·         Odds are stroke count o   Try to hold the same stroke count on both lengths.  Work on decreasing your stroke count 1-4, 5-8. ·         Evens are at 90% effort 3 x 100 IM @ 2:10 8 x 50 Free @ 1:00 ·         Odds are stroke count ·         Evens are at 90% effort
Cool Down (300)	300 free/back by 25s

Total: 2900 Yards