SWIM : 2000 SPEED SETS : 45 Minutes
Dynamic Stretching
http://www.usaswimming.org/ViewMiscArticle.aspx?TabId=1939&mid=9757&ItemId=5179
WARM UP - 500
200 freestyle - 30 sec rest
100 kick board
100 freestyle - easy
100 kick board - 1 min rest
MAN SET -1200
300 freestyle
50 meter easy effort
100 meter hard effort
50 meter easy effort
100 meter hard effort
1 minute rest
300 freestyle
50 meter easy effort
100 meter hard effort
50 meter easy effort
100 meter hard effort
1 minute rest
300 freestyle
50 meter easy effort
100 meter hard effort
50 meter easy effort
100 meter hard effort
1 minute rest
300 freestyle
50 meter easy effort
100 meter hard effort
50 meter easy effort
100 meter hard effort
1 minute rest
COOL DOWN - 300
300 freestyle - easy