Monday September 19, 2011

A:

600 SWIM
12x25 4-UW 4-FTD 4-3R/3L :40

4x100 2:00 Descend

300 Pull 5:00
4x25 :30 Fast Breakouts
300 80% 5:00
4x25 :30 12.5 easy/12.5 Fast
300 90% 5:00
4x25 :40 easy

8x50 Two Turn 1:00 2-IM Swith 2-Free

5x100 IM 2:00

200 Easy

B:

300 Swim
200 Kick 50-free 50-nonfree
8x50 :15 2-shld roll 2-FTD 2-R/L 2-shark fin
4x100 :20 Descend
300 Pull DPS
200 Back
100 Back Fast
200 cool-down