4300 yards
Tuesday, July 18, 2005 1.5 hours
Warmup
500 SKPS(125 each of swim,kick, pull, swim)
Set 1
8×100 [15s rest]
1. 25K, 75S
2. 25S, 25K, 50S
3. 50S, 25K, 25S
4. 75S, 25K
Set 2
Breathing set
575 every 3 [30s rest]
325 every 3 [25s rest]
275 every 5 [20s rest]
125 every 5 [15s rest]
75 every 7 [10s rest]
25 every 0 [5s rest]
Set 3
6×100 kick [2:00]
Set 4
Pull [55s base]
50
100
150
200
150
100
50
Warmdown
200
July 20th, 2005 20:31
Dooode… Hard core!