Swim Workout - Fri Nov 25, 2011

Warmup

2 x 100 (10 R)
4 x 50 (10 R)

DPS

8 x 25 @ 45

Drill

4 x 50 1-arm fr
1 x 100 3-3-3 drill (3 strokes left arm, 3 strokes right arm, 3 strokes full stroke, repeat)

Set #1

[50 scull (no rest), 100 pull (10R), 100 swim (10R)] x 4

Set #2

4 x 100 @ pace time (allowing for approximately 10 sec R going at a good clip)

Cool

(50 drill, 50 swim) x 2 (10 R)