(1-2 Workouts/day – heavy focus on the swim segment) 2nd workout is always optional
Monday:
Swim: Distance Set
Warm-up: 400 yards
4x150 Kick/Drill/Swim by 50 on: 30sec rest
Main Set: 500 Pull, 2x250 #1ez, #2 faster than #1 on 1min rest, 400pull, 4x100 D1-4 on :30sec rest, 300 pull, 2x150, #1ez, #2 faster than #1 on 1min rest, 200 pull, 4x50 D1-4 on :30sec rest:
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