Monday, 17 October 2011

A:
Warm Up:
300 Swim, 300 Kick, 300 Pull
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200 IM (Drill) @ 3:30

8x75 @ 1:40
ODDS: 50 Kick (non-free)/25 free
EVENS: 50 Drill (non-free)/25 free
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Main Set: (Aerobic) Do 3 times through-
300 Free @ 4:00/4:45
200 IM @ 3:00/3:30
100 Non-Free @ 1:45/2:00
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Cool Down:
300 Pull (Breath 3/5 by 50's)
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*3800


B:
Warm Up:
200 Swim, 200 Kick, 200 Pull
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200 Choice (Drill)

8x75 w/ :10 sec rest b/w each
ODDS: 50 Kick (non-free)/25 free
EVENS: 50 Drill (non-free)/25 free
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Main Set: w/ :20 sec rest b/w each-
300 Free (DPS)
200 IM (drill)
100 Non-Free
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Cool Down:
500 Pull (Breath 3/5 by 50's)
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*2500