Monday, January 30, 2012

A:
300 Choice warm-up
20x25 @ :40 (2 drill, 2 build, 1 FAST!)
4x200 swim @ 3:30
4x200 pull @ 3:25
4x200 swim @ 3:20
4x200 pull @ 3:15
100 easy recovery
*4100
4x50 drill @ 1:10 (25 right arm/25 left arm)
4x50 drill @ 1:10 (25 fist drill/25 catch-up)
4x50 @ 1:15 cool down
*4700 Total*

B:
300 swim/200 pull/100 kick/100 drill
10x25 w/:15 sec rest (2 drill, 2 build, 1 FAST!)
3x100 swim w/:25 sec rest
3x100 pull w/:20 sec rest
3x100 swim w/:15 sec rest
3x100 pull w/:10 sec rest
3x50 drill w/:20 sec rest (25 right arm/25 left arm)
3x50 drill w/:20 sec rest (25 fist drill/25 catch-up)
100 cool down
*2600 Total*