Wednesday, May 18, 2011

2400 yds

400 Free (every 4th 25 is kick)
300 Free (every 3rd 25 is non-free)
200 Free (mix it up)
100 Free (no breathing in the flags)

2x10x50  (The intervals are designed for the fastest lane, modifications were made for other lanes)
  4 on 50
  3 on 45
  2 on 40
  25 to the other end
  1x50 all out sprint

50 easy

2x  50 medium swim Free
      2x25 all out sprint choice
      50 easy choice

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