Friday, December 23, 2011

A:
600 warm up 2x(200 swim/50 kick/50 drill)
9x50 @ 1:10 (1: kick/swim, 2: drill/swim, 3:non-free/swim)
300 pull (100 free/50 back)
3x150 pull @ 2:10 (make the interval)
4x100 IM @ 2:00
7x50 Swim Golf (lower stroke count & time each 50)
300 kick (fast inside the flags)
5x50 @ 1:05 (3/5/7/9/11 breathing pattern by 50)
8x25 @ :30 (swim)
3x50 @ 1:30 (all FAST!!!!)
150 cool down
*3600 Total*

B:
600 warm up 2x(200 swim/50 kick/50 drill)
6x50 w/ :15 sec rest (1: kick/swim, 2: drill/swim, 3:non-free/swim)
300 pull
6x50 Swim Golf (lower stroke count & time each 50)
300 kick w/fins (fast inside the flags)
4x50 w/:15 sec rest (3/5/ breathing pattern by 50)
2x50 @ 2:00 (all FAST!!!!)
100 cool down
*2200 Total*