Tuesday, May 28, 2013

Tuesday, May 28, 2013

Combo Day:  After coming off the holiday weekend, we will combine our normal Mon-Tues. workouts which means we will be doing a healthy dose of solid sendoff's, short rest, and a good amount of work with the legs.  You don't have to be a super hero today, just a nice, solid, steady effort from start to finish with a couple faster swims thrown in there to keep you honest.  No highs or lows today.

Warmup on your own (1000-1500):

1 X 300 @ 4:30-5 (middle 100 kick, last 100 swim :10 faster than 1st)

2 X 100 IM @ 1:30 (2nd faster than first)

2 X 200 FR @ 2:30-45

8 X 50 Kick @ 1:00 variable sprints (get after #4 &8)

12 X 25 @ 30 best stroke other than FR

8 X 50 Kick different kick than previous 8 @ 1:00 variable sprints (get after #4&8)

2 X 200 FR @ 2:30-45

2 X 100 IM @ 1:30 (2nd faster than first)

1 X 300 @ 4:30-5 (middle 100 Kick, last 100 swim :10 faster than first)

Warm down as needed