Tuesday and Thursday Workouts week of October 24, 2011

Tuesday October 25, 2011

A:
600 Swim
400 Pull DPS
8x50 Kick 4- Fly w/Fins 1:00 4- Breast w/o Fins 1:30

6x100 cruise 80% 1:30
4x25 easy :40
4x200 cruise 80% 2:45

500 easy kick
200 Cool-down

B:

300 Swim
300 Pull
300 Kick with fins
4x50 descend w/fins free swim :30
2x200 Cruise under 4:00 each :30
4x25 easy :20
4x100 cruise under 1:45 :30
4x25 easy :20
200 Pull DPS
200 Easy

Thursday October 27, 2011

A:

10x100 5-Swim Free 5-Swim Choice 2:15
8x75 Kick with fins 4-Fly on back 4- free 1:45
7x50 o-R/L Fly Drill e- R/L back drill 1:25

6x25 Fly Sprint Swim :35
6x25 free drill choice :30

8x50 1-4 descend by 50 free 1:10 4-8 Descend by 50 breast 1:30
10x50 repeat free from #4 above 1:00
100 Easy
5x50 spring kick 1:45
200 Easy

B:

300 Swim
4x100 kick 2-fly 2-back :20
4x50 free drill choice :15
300 swim with fins free
2x100 kick free no fins :30
3x50 back swim @80% :15
300 Pull DPS
4x100 2-back 2-breast :30
200 Easy