Wednesday, August 24, 2011

Warm Up for BOTH Groups:
200 swim
200 pull
200 kick
200 swim
8 minute kick (:45 seconds easy, :15 seconds FAST!, repeat)
50 easy recovery swim

A:
6x125 @ 2:30 (50 easy, 25 FAST, 50 easy)
50 recovery
300 choice (kick/drill/swim by 25)
6 x [100 easy pull @ 1:45,
3x25 SPRINT @ :30,
1x25 recovery @ :45]
300 choice (kick/drill/swim by 25)
200 cool down
*3800 Total*

B:
6x125 w/:30 seconds rest (50 easy, 25 FAST, 50 easy)
50 recovery
300 choice (kick/drill/swim by 25)
4 x [100 easy pull w/:15 rest,
1x25 SPRINT w/:05 seconds rest,
1x25 SPRINT w/:30 seconds rest]
100 cool down
*2600 Total*