Monday, September 26, 2011

A:
400 swim warm up
300 pull
200 IM (kick/drill/swim by 25)
100 kick choice
12x100 swim (4 @ 1:30, 4 @ 1:25, 4 @ 1:20)
50 easy recovery
4x125 IM @ 2:15 (free/fly/back/breast/free by 25)
3x300 @ 5:00 (50 kick/100 swim, repeat) (descend 1-3)
200 cool down
*3850 Total*

B:
400 swim warm up
300 pull
200 swim (free/non-free by 25)
100 kick choice
100 (tarzan drill/swim by 25)
6x100 swim w/:15 seconds rest (2 easy, 2 medium, 2 strong)
3x150 w/:30 rest (25 kick/50 swim, repeat)
100 cool down
*2250 Total*