I was a little too busy to post Friday's workout on Friday. So I will do it today. I tried to make a workout that was not too hard, but had some good elements to get ready for the meet on Saturday.
300 warm up
12x25 drill (1-straight arm drill/2-scorpion/3-catch up)
12x50 Kick 1-fast/easy; 2-easy/fast
Main Set: make the fast really hard and the easy recovery (:05-:10 rest on the short ones and :10-:15 on the longer ones)
25 fast
50 easy
50 fast
100 easy
100 fast
150 easy
150 fast
200 easy
200 fast
cool down
2,425 yards
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