Monday, 3 October 2011

A:
500 choice warm up with fins
12x50 kick w/ fins (4 fly, 4 back, 4 free) @ :55
4x50 swim @ :50 (build each 50 to FAST!)
5 x [150 swim STRONG @ 2:00, 50 easy @ 1:15]
400 pull @ 6:00/7:00, 300 pull @ 4:30/4:15, 200 pull @ 3:00/3:30,
100 pull @ 1:30/1:45
6x50 Shooters w/ fins @ 1:15 (try to kick 25 yards underwater w/no breath…swim remainder of the 50 easy)
200 cool down
*3800 Total*


B:
400 choice warm up with fins
6x50 kick w/ fins w/:20 sec rest
4x50 swim w/:30 sec rest (build each 50 to FAST!)
4 x [100 swim FAST w/:10 sec rest, 50 easy w/:30 sec rest]
2x200 pull w/:30 sec rest (focus on distance per stroke)
6x50 Shooters w/ fins w/:30 rest (try to kick 25 yards w/no breath…swim
the remainder of the 50 easy!)
100 cool down
*2300 Total*