Friday, July 18, 2014
Challenge
Warmup: 400 + 4 X 100 alt. K/S, D/S + 4 X 50 variable sprints
Main Set
20 X 50 @ :30 rest
on a running clock, swim 20 50's as fast as you can, take exactly 30 seconds between 50's so if you come in on the 27, you leave on the 57. Keep track of your total time and subract 9 1/2 minutes to get your 1000 time. Swimming FAST is much different than swimming FAR!
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