April 2013 Workouts

I will be out of town for a couple of days in April.  Please feel free to do the workouts shown below to keep our fitness levels high as we gear up for Summer.

Workout #1:
-200 swim / 100 kick / 200 swim: WARM-UP EASY
-5x150 (50 swim/50 kick/50 swim) Choice / 10-20 sec rest / Medium
-3x200 swim/choice.  Make these build-up.  10-30 sec rest.
-5x100 swim/choice.  Set a medium interval time.
-7x50 swim/free.  Set a difficult interval time
-6x50 swim/ free.  Set the same difficult interval time
COOLDOWN
3000 TOTAL YARDS

Workout #2:
-300 Warm-up/choice EASY
-600 swim (alternating 100 swim/50 kick/continuous)
-300 swim/choice/ BUILD-UP
-300 swim/choice/ BUILD-DOWN
-6x75 swim/free.  Set a difficult interval time.
-10x50 swim/choice. Set a medium interval time
-8x50 alternate 50 swim - 50 kick / 10-20 sec rest.
COOLDOWN
2850 TOTAL YARDS