Tuesday August 9, 2011

A:

400 Swim
300 Kick
200 Pull
100 Build

100 IM 1:45
50 Fly :50
100 IM 1:40
50 Back :50
100 IM 1:40
50 Breast :55
100 IM 1:35
50 Free :45
100 Cruise

400 Kick w/Fins 100 fly/100 back/100 fly/100 free

2x75 50 fly/25 back 1:20
2x75 50 back/25 breast 1:25
2x75 50 breast/ 25 free 1:30
4X75 DESCEND Free 1:15

200 IM Kick
200 IM drill
200 Cool-down

B:

200 Swim
300 Kick w/fins
100 drill

200 Pull Free :10
100 Free 80% :20
200 Pull Free :10
100 Free 90% :25
200 Pull Free :10
100 Free All Out :30
100 Cruise

2x50 Fly Drill :20
4x25 Fly Swim :15
2x50 Back Drill :20
4x25 Back Swim :15
2x50 Breast Drill :20
4x25 Breast Swim :15
2x50 Free Drill :20
4x25 Free Swim :15

200 Cool-down