Swim Workout April 8, 2011

This is the 2nd of 3 workouts that will be big volume. After this training cycle, we'll be focusing more on race prep, speed and pacing.

Warmup
4 x 100 as:
1. 25a/50fr/25a
2. 50b/50fr
3. 25fr/50c/25fr
4. 50fr/50d
where a, b, c, d are all choice, but make 4 different choices (e.g. kick, drill, backstroke, etc.)

Main
4 x 100 on 1:45/2:00/2:15
2 x 100ez
4 x 100 on 1:40/1:55/2:10
2 x 100ez
4 x 100 on 1;50/2:05/2:20

Cooldown
10 x 25 golf
100 not free
50K

Total: 2400m