Workout for June 17, 2009

It's that time of the year again when I have to renew my lifeguarding certifications, so I will not be able to make the Wednesday Carpinteria and YMCA workouts.

Here's the workout in my absence, do as much as time (and interest) allows. C'yall on Friday or Saturday =)

-300 Warm-up / swim-choice-EASY
-3x300 swim or pull / free / build-up each 300 / 30 sec rest
-4x200 swim / choice / set moderate interval
-7x100 choice (50 swim / 50 kick) / 10-20 sec rest
-8 or 12 50's / choice swim / set difficult interval
-100-200 cool down