HALLOWEEN WORKOUT 2009

This is for Friday's workout in Carpinteria, and Saturday morning workout at the YMCA. Do as much of the workout as time allows. Have a fun and safe Halloween =)

-300 warm-up/Choice

-Ladder: 25/50/75/100 x 4 CHOICE SWIM/FAST (10 sec rest between swim & 1 min rest between sets)
-4x150 choice/(50swim/50 kick/50 swim) 15 sec rest between
-6x100 swim/free (set a difficult interval)
-7x50 choice (set a difficult interval)
-7x50 free (set a difficult interval)

-200-300 Cooldown