11/1/11

WSC 110111
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!!!
300 SWIM
4 x 200 – each 200 = 50 drill, 50 pull, 50 kick, 50 swim (free, back, breat, fly)
8 x 25 IM drill
8 x 25 IM pull
8 x 25 IM swim/kick
8 x 25 IM swim
10 x 75 or 100 on 1:30 descend 1-3, 4-6, 7-10 try to hit 200 pace on the fast one in each set
8 x 50 kick on :60
3 x 100 IM on 2:00
8 x 25 perfect stroke
200 cool down