The Second Workout of the Week for 2011

Crazy to think we're 2 weeks into the New Year already, and we hope you're year is off to a great start and that training is going well.  Here is a swim workout for you to help mix things up:

Warm Up:

300 swim
100 choice
100 kick

Main Set:
100 swim w/ 10 seconds rest after (25 easy, 25 hard)
200 swim w/ 15 seconds rest after (50 easy, 50 hard)
300 swim w/ 20 seonds rest after (50 easy, 50 hard, 50 choice of stroke)
400 swim w/ 25 seconds rest after (100 easy, 100 hard)
500 swim w/ 30 seconds rest after (race pace)
400 swim w/ 25 seconds rest after (100 hard, 100 easy)
300 swim w/ 20 seconds rest after (50 hard, 50 easy, 50 choice of stroke)
200 swim w/ 15 seconds rest after (50 hard, 50 easy)
100 swim w/ 10 seconds rest after (25 hard, 25 easy)

Cool Down:

200 (50 swim, 50 choice)

Total Distance - 3200 yards

Enjoy!!