Warmup Sets

dist max set
400 400 continuous, every 4th length k arms at side
1000 400 400 fr, 300 k, 200 IM k, 100 maj k
800 200 4x200 1=50 breath control, 100 Fr, 50 stroke
      2=50 Fr, 50 breath control, 50 stroke, 50 Fr
      3=50 Fr, 50 stroke, 50 breath control, 50 Fr
      4=50 stroke, 100 Fr, 50 breath control
600 300 100 kick IM, 200 k/drill IM, 300 k/d/swim IM
serpentine swim
12x100 - 4Fr 4ch 4Fr
16x50 (4 k, 4 stroke, 4 k, 4 stroke)
2x400 (100 Fr / 100 RIM / 100 IM / 100 Fr)
800 800 800 RIM - Fr=CU, Br=Pull, Ba=swim, Fl=Dolphin on Back
800 200 200 Fr, 200 non-Fr, 100 K, 100 Drill, 200 Fr
900 500 500 300 100 - drill middle 100 of each
800 200 200 Fr, 100 IM Kick, 200 Fr, 100 IM, 200 Fr
800 200 50 Fr, 100 IM dr, 150 Fr, 200 K, 150 Fr, 100 IM, 50 K
900 100 3x 50 Fr,  50 Kick Fl/Br,
3x 75 Fr,  75 Kick Ba/Fr/Ba
3x100 Fr, 100 Kick Fl/Br/Fl/Br
900 200 Fartlek Swim 500
 100 easy / 25moderate-75e / 50m-50e / 75m-25e / 100m
Fartlek Kick 200
 10 kick easy / 10 moderate / 10e / 20m / 10e / 30m etc
Fartlek Pull 200 build by 50 easy/moderate/strong/fast

FULL COMM ! TMENT
   R  E  A  L     E  S  T  A  T  E   
North San Diego County, California
www.FullCommitment.com