Thursday 10/24

WARM UP: 500

500 choice stroke (100 drill / 100 kick / 100 swim / 100 kick / 100 drill)


MAIN SET: 1500 [1000]

On the 100's pick a interval that gives you about :10 rest while swimming relaxed and that will be your interval for the 75's, 50's, and 25's.  As the distance gets shorter the speed should increase (i.e. 100's easy, 25's fast)

[4] 6 x 100 FR (MDPS)

[4] 6 x 75 FR (5 push-ups after each 75)

          -1:00 break-

[4] 6 x 50 FR (5 push-ups, 10 squats after each 50)

          -1:00 break-

[4] 6 x 25 FR (5 push-ups, 10 squats, 15 crunches after each 25)