Friday, January 13, 2012

A:
300 Choice
300 Kick with fins
300 Pull
12x25 @ :40 Sprint kick with board, no fins

20x75 @ 1:30 Done in groups of 4 as: 50 swim, :10 sec rest 25 SPRINT!

Set 1: FR
Set 2: Fly
Set 3: FR
Set 4: NF
Set 5: FR
100 EZ b/w each set

200 Cool Down

*3400

B:
300 Choice
300 Kick w/ fins
300 Pull
8x25 w/ :10 rest b/w each 25. Sprint kick w/ board, no fins

12x75 w/ :15 sec rest b/w each 75. Sets are groups of 4 as: 50 swim, :10 rest
25 SPRINT!
Set 1: FR
Set 2: NF
Set 3: FR
50 EZ b/w each set

100 EZ cool down

*2250