Friday October 7, 2011

A:

400 Swim
500 Kick w/fins
200 DPS

10x50 1-5 descend 6-10 Hold Pace :45

Lunge around the Pool
4x25 sprint :30
300 Pull
25 push-ups
25 Ply Sprint
25 Dive-Bomber Push-ups
25 fly sprint
10 Diamond Push-ups
25 fly sprint
5 clap push-ups
25 fly sprint

200 easy

B:

300 Swim
200 Kick
200 Pull

3x100 Swim w/fins 2:30
4x50 Swim w/o fins 1:30
200 Pull Power :20
4x25 Fly Kick on Back :15
2x50 Fly swim :30
2x75 back swim :25
2x100 IM swim :15
200 easy