Workout of the Week for August 14, 2006

JUST MAINTAIN WHAT YOU'VE GOT!

WARM UP
400 Free
4x100 :20 RI 50 freestyle drill 50 swim/ drill choices: FT drag, fists, zipper, shark, single arm rollout (the one arm drill with non-stroking at your side, breathe to non-stroking side)

MAIN SET
8x125 Floating 50 IM 50 fly, 25 back, 25 brst, 25 free then 25 fly, 50 bk, etc.. RI :30

4x100 pull
2x4x75 free 1st set on 1st swim +:20 moderate pace, 2nd set on last interval +:10 descend 1-4
4x50 K choice :15 RI
4x4x25 all on :30 or :40 1st worst stroke 2nd best.

COOL DOWN
100 easy

Total 3200