10/28/2011

WARNING: ALL WORKOUTS ARE DESIGNED FOR HEALTHY INDIVIDUALS WITH NO MEDICAL PROBLEMS.  IF IN DOUBT, CHECK WITH YOUR MEDICAL CARE PROVIDER. NEITHER USMS, NOR  CT LMSC NOR THE PUBLISHER OF THIS WORKOUT ARE RESPONSIBLE FOR ANY INJURIES SUFFERED AS A RESULT. USE AT YOUR OWN RISK!!!

Warm up:     250 S, K, P

 

Pre Set:         Lane 4            7×100            1:15

Lane 3            6×100            1:30

Lane 2            5×100            1:40

Lane 1            4×100            1:50

EZ 100 Swim

 

Round 1  

5×150 on 3:00

  • Breath control: 1×4
  • Middle 100 fast ~ 90% effort

4×100 kick

  • 50 All-out / 50 recovery

EZ 100 swim

 

Round 2  

5×100            on 2:00

  • No breath off the turn
  • 95% effort

4×75 kick

  • 25 All-out / 50 recovery

EZ 100 swim

 

Round 3  

5×50   0n 1:30

  • No breath into or out of your turns
  • FAST ~ 99% effort

4×50 kick

  • 25 All-out / 25 recovery

EZ 100 swim

 

Round 4  

4×25   On 1:00

  • 1 breath max
  • 99.5% effort

 

 

300 warm down