Wed., June 9 - Tues, June 15, 2010
Tri-SUX & Masters

- For lo-o-onger distance swimmers - You can make the 100's into 200's and double the rest time and/or double the 200's into 400's and/or do both

(Adjust times to your ability)

Warm-up 200 Swim
200 Pull
100 Kick
(500 / 500)

Main
4 x 100 Free (:15 rest)
200 Pull or swim - Stretch it out
(600 / 1100)

3 x 100 Free (:10 rest)
200 Pull - Stretch it out
(500 / 1800)

2 x 100 Free (:05 rest)
(200 / 2000)

Cool Down - 100 Easy swim
(100 / 2100 Total Yards)