Thursday October 20, 2011

A:

4x225 75-drill 50-kick 100-swim :20 rest

8x100 kick 4-w/fins choice 2:00 4-w/o fins 3:30

10x25 o-DPS swim e- fast breakouts :30
8x50 free 1-4 :55 5-8 :45
10x25 o-shld roll e- 12.5 UW kick :45
6x50 1-3 :50 4-6 :40
4x25 cruise :30
3x50 Sprint 1:00

200 Easy

B:

8x100 4-free 4-back :20
300 Pull

16x25 kick 4- free 4- back 4- free 4- breast :10
8x25 Sprint Choice :45

300 Pull DPS
3x50 Fast :15

200 Easy