Workout A 3600 Warm-Up: (600) 300 swim 300 paddle pull Kick set: (500) 200 kick on 4:45 (2nd 100 harder) 6 x 50 on 1:15 w/fins 25K/25swim, work streamline & dolphin off walls Main Set A: (1000) 2 rounds: 4x100 on 1:40 descend so 4th is FAST 100 EZ on 2:00 Main Set B: (1200) 4 rnds (IM stroke order): 2 x 50 on 1:10 25stroke/25free 100 stroke kick on 2:15 100 IM on 2:00 Cool Down: (300) 300paddles, long & strong |