Tuesday, January 3, 2012

Wednesday, January 4, 2012

A:
600 warm up (200 swim/100 kick x 2)
6x25 underwater kick @ :60
6x50 swim @ :60 (descend stroke count 1-6)
6x50 @ :55 (first 1/3 fast, remainder easy)
2 x [50 FAST, 100 easy, 100 FAST, 50 easy @ :60 per 50]
400 pull w/:45 rest
2 x [50 FAST, 100 easy, 100 FAST, 50 easy @ :60 per 50]
400 pull
200 cool down
*3500 Total*


B:
600 warm up (200 swim/100 kick x 2)
4x25 underwater kick with fins @ :60
6x50 swim w/:20 rest (descend stroke count 1-6)
6x50 w/:20 rest (first 1/3 fast, remainder easy)
2 x [4x50 w/:30 rest (one FAST, one easy, repeat)
300 pull w/:45 rest]
200 cool down
*2500 Total*

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