First Workouts of 2008

Lets start out the new year with some great "anytime" workouts. Big workouts, so do as little or as much as you want

3800 yd WORKOUT
-100, 200, 300, 400, 500 - Choice/swim - Build-up ladder (start slow since we're also warming up during this set).
-300 kick/choice / MODERATE
-8x50 swim/free - 5-20 sec rest between / HIGH EFFORT
-6x100 swim/choice 5-20 sec rest between / build-up to HIGH EFFORT
-200 kick/choice/ HIGH EFFORT
-500 swim/pull / MODERATE
-12x25 swim/choice 5-15 sec rest between / SPRINT!
COOL DOWN

2800 yd WORKOUT
-20x25 build-up choice/swim (start slow since we're also warming up during this set)
-4x150 alternate swim/pull / MODERATE
-5x100 swim/free - rest 5-15 sec between / HIGH EFFORT
-6x75 swim/choice (half non-free) / rest 5-15 between / MODERATE
-8x50 swim/free / rest 10-20 between / SPRINT
-300 kick/choice
-8x25 swim/choice breath control (0-4 breaths across pool) 10-30 sec rest
COOL DOWN