WORKOUT 112911

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 IS RESPONSIBLE FOR ANY INJURIES SUFFERED AS A RESULT. USE AT YOUR OWN RISK!!!

WSC 112911 (if you do the high yardage number this is 5700 or 4250 if you do the lesser yardage)
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250 warm up

This is a stroke set…do not think the interval is easy until you do the set.
10 x 200/150 on 3:00 (1 is 200 free, 2 is 175 free+25 stroke, 2 is 150 free+ 50 stroke, 4 is 125 free + 75 stroke, 5 is 100 free+100 stroke; 6 is 100 stroke +100 free, 7 is 125 stroke+ 75 free, 8 is 150 stroke +50 free, 9 is 175 stroke +25 free, 10 is 200 stroke)
If you are doing 150’s follow a similar pattern.

10 x 150/125 or 100 on 2:15 this set is 50 pull, 50 kick ,50 drill on each one.
Break it up accordingly if doing a lesser distance.

10 x 100/75 or 50 on 1:30… 3 stroke, 3 IM, 4 free…or mix it up

10 x 50 on: 45…free descend 1-3, 4-6, 7-10

10 x 25 on: 30 fast/ easy

250 cool down