Friday, July 22, 2011

A:
600 warm up (kick every 3rd 50)
6x50 swim @ :60 (descend stroke count by 1 stroke, 1-3 & 4-6)
6x50 kick (3@ 1:10, 3@ 1:00)
4x100 pull @ 1:30
Main Set:
4x [ 200 pull @ 3:00, 2x100 swim fast @ 1:25,
1x50 fast w/extra kick @ :45, 1x50 recovery/float ]
200 cool down
*3800 Total*

B:
400 warm up (kick every 4th 50)
8x50 swim w/:30 rest (descend stroke count by 1 stroke, 1-4 & 5-8)
8x50 kick, with fins & :30 rest
4x100 pull w/:60 rest
Main Set:
[ 200 pull w/:60, 2x100 swim fast w/:30, 1x50 fast w/extra kick w/:15,
1x50 recovery/float ]
100 cool down
*2200 Total*