Friday, August 19, 2011

A:
500 Warm Up
6x50 @ :60 (25 catch up/25 swim)
6x50 @ 1:10 (25 kick/25 swim)
6x100 Kick. Broken at the 50, hop out & do 15 squats (elbows to knees).
Take :20 sec rest after each 100.
4x150 Pull. Broken at the 75, hop out & do 25 bent over stretch cord pulls.
Take :20 sec rest after each 150
4x200 swim @ 3:20 (Turn at the "T")
6x50 @ :60 Middle of the pool...Tennessee Tumblers
200 cool down
*3600

B:
500 Warm Up
4X50 w/ :15 sec rest. (25 stick/catch up, 25 swim)
4x50 w/ :15 sec rest. (25 kick/25 swim)
4x100 Pull w/ :20 sec rest. (3/5 Breathing Pattern by 50)
4x100 Kick w/ fins. :20 sec rest
4x100 Swim w/ :20 sec rest. (Turn at the "T")
4x50 w/ :15 sec rest. (Tennessee Tumblers)
100 cool down
*2400