Epic Swim Workout 3/5/2010

Warm Up
400 SWIM
6x50 @ :50
300 (DRILL/KICK/SWIM by 25)
6x50 @ :45 (1.3)
Main Set
BASE 1:15 1:20 1:25 1:30 1:40 1:50 2:00
3x100 1:10 1:15 1:20 1:25 1:35 1:45 1:55
3x200 2:30 2:40 2:50 3:00 3:20 3:40 4:00
3x300 3:45 4:00 4;15 4:30 5:00 5:30 6:00
3x400 5:00 5:20 5:40 6:00 6:40 7:20 8:00 (4.3)
Cool Down
300 EZ (STROKE/SWIM by 50)
12x25 (as 2 SPRINT, 1 EZ)
200 CHOICE (5.1)
-Coach Vic Brown