Monday, December 19, 2011

A:
600 warm up
6x50 kick @ 1:15
6x50 drill @ :55
6x50 swim @ :45 (descend 1-3, 4-6)
100 pull @ 1:40
200 pull @ 3:20
300 pull @ 5:00
400 pull @ 6:40
extra :60 rest
300 swim @ 4:30
200 swim @ 3:15
100 swim @ 1:40
50 easy recovery
4x50 @ 1:10 (25 drill/25 swim...IM order)
3x100 IM @ 2:00
200 cool down
*3850 Total*

B:
600 warm up
4x50 kick w/:30 sec rest
4x50 drill w/:20 sec rest
4x50 swim w/:10 sec rest
4x200 w/:30 sec rest (odds: swim, evens: pull)
4x50 w/:15 (25 free/25 non-free)
100 cool down
*2300 Total*