Tuesday, March 30, 2010

Just the workout ma'am

*warmup: 150 free, 25 back
repeat 4x

*10 x 50's with pull gear:
2 x one arm, 2 x catchup, 2 x 3count, 2 x regular, 2 x fast

*50 five kick switch, 50 regular swim
repeat 6x, odd freestyle, even backstroke

*4x50's on tightest interval possible
*4x50's drill
*4x50's as fast as possible with 45 sec rest
do as freestyle, then repeat with 3x for backstroke