Wednesday, January 25, 2012

A:
300 choice
300 kick Fly on back – fins on
300 IM drill

20x25 (4-3-2-1-0 breaths x 25) @ :40 in sets of 5
odds are Free, evens are Fly
200 ez pull
6x Broken 100
(1-3) :05 @50 @ 2:00
(4-6) 50 build :05, 25 sprint :05 25 sprint @ 2:00
3x100 ez kick Brst w/ board
4x...
4x50 w/ fins Fast @ 1:30 hold :30 or better
4x25 no fins choice ez
1 - Fr
2 - Fly
3 - Bk
4 – Fr

100 ez
*3800


B:
200 choice
100 kick Fly on back – fins on
200 IM drill

20x25 (6-5-4-3-2 breaths x 25) @ :40 in sets of 5
odds are Free, evens are Fly
200 ez pull
6x Broken 100
(1-3) :05 @50 @ 2:00
(4-6) 50 build :05, 25 sprint :05 25 sprint @ 2:00
3x100 ez kick Brst w/ board
4x50 w/ fins Fast @ 1:30 hold :50 or better
4x25 no fins choice ez

100 cool down
*2500