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Tuesday, April 27, 2010


Here is a good 5000 yard workoit
800 swim, 200 kick, 200 IM, 200 pull, 4x50 on 50 seconds build - 1600
20x50 stroke drills, IM order, drill down, swim back on 1:00 - 1000
6x200 free on short-rest interval - 1200
12x50 kick IM order - 600 (Fins optional)
8x50 fast - IM order or choice on longer rest interval - 400
200 ez cool down

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