Friday, February 3, 2012

A:
300 choice
400 drill/swim x 25
8x50 alt 10 crunches/10 push-ups after ea. 50
1-4 Non-Free
5-8 Free

4x400 (as listed below) follow ea 400 by:
100Fr @ 1000m pace less :10
1) IM (kick, right left, swim)
2) Pull (Breathe 2,3,4,5)
3) Fin kick (alternate fly/free x 100)
4) IM (kick, right left, swim)

500 free @ training pace
100 EZ

Total*3700*


B:
300 choice
400 drill/swim x 25
8x50 alt 10 crunches/10 push-ups after ea. 50
1-4 Non-Free
5-8 Free

4x200 (as listed below) follow ea 200 by:
50Fr 80% effort
1) IM (drill-/Fly-3r,3l,3s/Bk-shoulder roll/Brst-1pull,2kick/Fr-CU)
2) Pull (Breathe 2,3,4,5)
3) Fin kick (alternate fly/free x 100)
4) IM (drill)

300 free @ training pace
100 EZ

Total *2500*