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Workout Wednesday for April 13th, 2011

Monday, April 4, 2011 2:30 pm.

Olympic Training Group Workout #242

  1. Warm-up - Swim 800 mixed
  2. Swim 3 rounds of: 50, 100, 150, 200 on a :50 base - round # 1 = build an I.M. from the back, # 2 from the front, # 3 build choice
  3. Kick 4 x 300 -# 1 with board on 6:00, # 2 back streamline on 6:00,  # 3 with snorkel, paddles & fins streamline on 5:15, # 4 with fins under 5:00
  4. Pull 4 x 350 on 5:10 - last 50 no more than 4 breaths (may stop to gather
  5. Swim 5 rounds of: 2x50 with 1 r.m. rest on 1:30, 400 + 2x50 with 1 r.m. on 7:00 1st 2 x 50 establish pace for 400 last 2 x 50 are ALL OUT or Swim 9 x 4 person 4x50 relay on 4:00 each total 200 is timed and recorded
  6. Warm-down - Swim 200 moderate, EZ 8,100 - 5,600 meters
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