January 18, 2013

Workout A

Warm Up (1800)	12 x 100 @ r=:15 ·         Odds are Freestyle ·         Evens are IM 12 x 50 Kick @ 1:00
Main Set (2200)	20 x 100 Aerobic Pace Swim @ 1:40 ·         Concentrate on keeping your stroke long with low stroke count. ·         Swim at 80% effort 8 x 25 Swim @ :30 ·         Max Effort w/ climb out finish ·         You should be VERY tired at the end!!!
Cool Down (200)	200 easy

Total: 4200 Yards

Workout B

Warm Up (1500)	12 x 75 @ r=:15 ·         Odds are Freestyle ·         Evens are 25 Fly/Back/Breast 12 x 50 Kick @ 1:10
Main Set (1400)	12 x 100 Aerobic Pace Swim @ 1:45 ·         Concentrate on keeping your stroke long with low stroke count. ·         Swim at 80% effort 8 x 25 Swim @ :45 ·         Max Effort w/ climb out finish ·         You should be VERY tired at the end!!!
Cool Down (200)	200 easy

Total: 3100 Yards