Wednesday September 14, 2011

A:

4x200 RIMO 50 Kick/100 Drill/50 Swim :30 rest
8x50 kick 1:05

300 Pull DPS BC 3-5 by 50
12x25 :30 Swim Descend Free
100 easy 3:00
4x50 :45 Hold 200 Pace
100 Easy 3:00
12x25 Fast swim choice other than free :30
100 Easy 3:00

8x50 Drill 2- shld roll 2-shark fin 2-R/L 2- FTD+CU 1:15

6x100 Kick o-IM e-Choice 3:00

200 Easy

B:

300 Swim
200 Fly Kick with fins
300 Pull DPS

2x(4x50 O-drill E-swim :15
100 IM Swim) round 1- fly round 2- back

4x50 shld roll :30
2x100 free at 80% get time :20
200 Pull BC 3-5 by 50
2x100 free descend time from earlier :30
5x25 Fast choice :15
200 Easy