Tuesday July 19, 2011

A:
600 Swim
400 IM KICK, DRILL, KICK, SWIM BY 25

3X150 PULL 1- BC EVERY 3 2-BC EVERY 5 3- BC EVERY 3 2:10
500 SWIM 80%

12X50 SWIM FREE 1-4 DESCEND 5-8 HOLD 4 PACE 9-12 FAST :55
500 SWIM 90%

6X100 1-3 DESCEND 4-6 FAST 1:40
100 FAST

200 COOL-DOWN

B:
3X200 1-FREE 2-BACK 3-FREE/BACK BY 50
4X100 DRILL O-FREE E-IM :30
8X50 KICK CHOICE FAST :15
3X200 1-PULL FREE 2-BACK SWIM 3-FREE FAST :30
16X25 4XSTROKE 1,4-SWIM 2,3-DRILL :10
400 PULL BC 3/5/7
200 EASY