Workout of the Week for August 21, 2006

Speed Workout

600-800 SKPS

4x75 rt arm, lt arm, swim by 25's. Non-stroking arm stays at side and finish breath and then initiate arm stroke. :15 RI
4x50 descend 1-4 on 1:00 or 1st swim +:15

Main Set 12x75 Free as follows:
4x75 on 1st swim +:20 (ie..1:15)
4x75 on that interval +1:00 (ie..2:15)
4x75 on 1st interval

8x75 IM 50 fly, 25 bk...50 bk, 25 brst...50 brst, 25 free etc on 1st swim +:25
4x75 K Choice on :15 RI

4x150 pull on 2:30 or 2:45

100 Easy

Total 3800