Swim-Set 2014-11-25

Warm Up (400):
100 Swim
75 Free
25 Non-Free
50 Free
50 Kick
25 Free
75 Pull

Drill(600): **Fins
8 X 75 @ 15 sec rest
– 25 1 arm
– 25 UNCO
– 25 Swim

Main Set(500/1000):
5/10 X 100
#1 – 100 Breast @ 2:20/2:40/3:00
#2 – 75 Breast/25 Free @ 2:10/2:30/2:50
#3 – 50 Breast/50 Free @ 2:00/2:20/2:40
#4 – 25 Breast/75 Free @ 1:50/2:10/2:30
#5 – 100 Free @ 1 Min rest
* Free is 85% aka pretty fast!

Bonus (600): ** Fins
6X50 Kick @ 1:00/1:15/1:30
– 25 Dolphin
– 25 Free
6X50 Pull @ :45/:55/1:05

Cool Down (100):
50 Back
50 Free

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