Dec 28, 2009

Here is the workout from Monday -

400 swim/kick with fins
16x25 kick with fins (fly/back/free) on :30
200 drill with fins (catch up or zipper drill)

4 times through with 1MRBS
1x200 (2xCI)
2x100 (CI)
2x50 (1/2 CI)

6x50 breast or back on 1:00
6x50 fly/free on 1:00
12x25 choice on :30 (every 3rd sprint)
100 easy

Total 4,000 yards