Wednesday, 26 October 2011

A:

200 Free (75 Free, 50 Kick, 75 Free)
2x75 Fly, kick/drill/swim
2x50 Fly, kick/swim
2x25 Fly, work SDK
200 Free (75 Free, 50 Kick, 75 Free)
2x75 Back, kick/drill/swim
2x50 Back, kick/swim
2x25 Back, work SDK
200 Free (75 Free, 50 Kick, 75 Free)
2x75 Breast, kick/drill/swim
2x50 Breast, kick/swim
2x25 Breast, double pulldowns

3x100 IM on 2:15 (descend 1-3)

32x50, 8 of each stroke (1:00 rest b/w sets of 8)
- Fly and Back on :60
- Breast on 1:05
- Free on :45

200 Cool Down

*3600

B:

200 Free (75 Free, 50 Kick, 75 Free)
2x75 Fly, kick/drill/swim
2x50 Fly, kick/swim
2x25 Fly, work SDK
200 Free (75 Free, 50 Kick, 75 Free)
2x75 Back, kick/drill/swim
2x50 Back, kick/swim
2x25 Back, work SDK
200 Free (75 Free, 50 Kick, 75 Free)
2x75 Breast, kick/drill/swim
2x50 Breast, kick/swim
2x25 Breast, double pulldowns

16x50, 4 of each stroke (1:00 rest b/w sets of 4) w/ :15 sec rest b/w each 50

200 Cool Down

*2500