Friday June 18, 2011

A:
500 warm up
6x50 @ :60 (25 head-up/25 swim)
6x50 @ 1:10 (25 kick/25 swim)
4x200 swim @ 3:20 (turn at the "T"...don't push off walls)
4x150 pull @ 2:20 (3/5/7 breathing by 50)
6x100 kick w/fins @ 1:45
8x50 @ :60 (from middle of pool...Tennessee tumblers, swim to flags, dive underwater, turn underwater, kick underwater until past the flags)
200 cool down

B:
500 warm up
4x50 w/:20 sec rest (25 head-up/25 swim)
4x50 w/:20 sec rest (25 kick/25 swim)
4x100 swim w/:30 sec rest (turn at the "T"...don't push off walls)
4x100 pull w/:30 sec rest (3/5 breathing by 50)
4x100 kick w/fins w/:20 sec rest
4x50 w/ :15 sec rest (from middle of pool…Tennessee tumblers, swim to flags, dive underwater, turn underwater, kick underwater past the flags)
100 cool down