Monday, January 23, 2012

A:
10 minute 'your-choice' warm up
8x50 @ 1:10 (odds: kick/swim by 25, evens: drill/swim by 25)
4x200 pull @ 3:30
6x150 swim @ 3:00 (descend 1-3,4-6)
50 easy recovery
8x100 @ 2:00 (50 strong kick/50 swim)
200 cool down
*3700 Total*

B:
10 minute 'your-choice' warm up
8x50 w/:15 sec rest (odds: kick/swim by 25, evens: drill/swim by 25)
3x200 pull w/:30 sec rest
4x150 swim w/:30 sec rest (descend 1-4)
50 easy recovery
4x100 w/:30 rest (50 strong kick/50 swim)
100 cool down
*2600 Total*