Friday, February 17, 2012

A:
300 choice
400 every 4th length kick with head up
8x50 - 1-4 NF, 5-8 FR
- b/w each 50...plank - alt. leg lift 10x

Main Set:
12x200 @ 3:45
2 - 100 NF Dr-50k-50sw
2 - K w/fins
2 - Fr hold under 2:30/3:00/ or 4:00
2 - 50NF Dr - 100K-50sw
2- Pull Fr Hyp 2,3,4,5x25
2- NF or IM :10sr at ea. 25 FAST @ 4:30

100-200 Cool Down

Total *3600-3700


B:
300 choice
400 every 4th length kick with head up
8x50 w/ :10sr (1-4NF, 5-8FR...Drill/Swim by 25)

Main Set:
12x100 w/ :20sr
2 - 50 NF Dr-25k-25sw
2 - K w/fins
2 - Fr hold under 1:45/2:00
2 - 25NF Dr-50K-25sw
2- Pull Fr Hyp 3/5 by 25
2- NF or IM FAST! w/ :60sr

100-200 Cool Down

Total *2300-2400