December 1, 2007 Workout

Since we'll be in Long Beach for a swim meet this weekend, I thought it would be appropriate to offer a workout that gets EVERYONE in the spirit of swimming FAST. So here we go...

-100 swim / 100 kick / 100 swim - choice / EASY
-300 swim/choice - buildup
-300 swim/choice (100 swim/SPRINT, 50 kick/EASY, repeat)
-7x100 swim/free/alternate swim & pull - MODERATE
-3 sets of 5x50 swim/choice (set #1-3 FAST interval, #2 EASY)
-10x25 kick/choice (alternate FAST 25, EASY 25) 10-20 sec
-16x25 swim/choice (alternate FAST 25, EASY 25) 10-20 sec
-100 cool down
3100 total yards