Thursday June 23, 2011

3 days till Jack King!

A:

600 Swim
400 IM drill
300 Pull 3-9 by 50
200 kick
100 Build

4x75 K/D/S 1x stroke 1:40
6x75 25- UW Fly kick 50- Back Swim 1:30

Next set all swim free:
200- 3:20
150- 2:40
100- 1:30
75- 1:15
50- :55
75- 1:10
100- 1:20
150- 2:30
200- 3:10

200 cool-down

B:

400 Swim
300 Pull
200 Kick
100 build

4x100 Choice :30 Odds-Drill Evens- Swim
200 Kick choice :30
3x100 Free :30 80%
200 Kick on Back :30
2x100 cool-down