Monday, 31 October 2011

A:

500 Warm Up Choice

500 Free on 7:15/8:45 (200 strong, 150 build, 150 fast)
5x100 on 1:25/1:45 (descend to 500 pace)
500 broken
-200 on 3:00/3:15
-350 on 2:15/2:30

100 EZ

5x100 on 1:25/1:45 (try to hold 500 pace)
500 broken - :10 sec rest b/w each 100 (go faster than last broken 500)

100 EZ

8x50 on :60 (finish with flip and hold 500 pace)
200 off the blocks (try to improve 100 average from the last broken 500)

100 Cool Down

*3900


B:

See Saturday's work out


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