Friday, August 12, 2011

A:
4x200 warm up (#1 @ 3:45, #2-4 @ 3:20)
8x100 (odds: free @ 1:40, evens: IM @ 2:00)
16x50 (#1-4: breathing every 7, #5-8: descend stroke count, repeat)
75 easy
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For time:
50 squats + 200 yds kick
50 push-ups + 200 yds pull
25 burpees + 200 yds swim
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325 easy cool down
*3400 Total*

B:
500 warm up
5x100 w/:20 rest (odds: free, evens: non-free/free)
10x50 w/:15 rest (odds: breathing every 5, evens: LONG strokes)
100 easy
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For time:
25 squats + 150 yds kick
25 push-ups + 150 yds pull
25 burpees + 100 yds swim
------------------------------
200 easy cool down
*2200 Total*