Thursday, December 6, 2007

Ben's Ladder swim workout:

400 warm up/400 cool down
8x25 perfect stroke 15s rest
1x25 fast 5s rest
50 perfect stroke 15s rest
75 fast 5s rest
100 perfect stroke 15s rest
125 fast 5s rest
150 perfect stroke 15s rest
150 fast 5s rest
125 perfect stroke 15s rest
100 fast 5 s rest
75 perfect stroke 15s rest
50 fast 5s rest
25 perfect stroke 15s rest


whatever you go on the first 25, hold that pace for all the fast intervals. perfect stroke is whatever pace you need to go to hold perfect stroke. (Not easy)

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