Sunday, December 04, 2005

Friday Swim

Warm up

500 pull with buoy
250 hypoxic swims as 25 x 10 underwater
250 Tabata swims as 25 x 10 on 30 seconds
250 hypoxic swims repeat

Drill set
500 total swum as:
100 swim on side no arms
100 swim on side bottom arm extended
100 6 kick stroke exchange
100 catch up
100 fist drill
250 pull with buoy extended stroke, minimal count per lap

Main set
600 total swum as:
25 x 2 on 30 seconds
50 on 1 min
100 on 2 min
50 on 1 min
25 x 2 on 30 seconds
Above repeated a second time immediately after first set

Cool down
400 pull with buoy

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