Monday, February 6, 2012

A:
300 choice
400 IM - Swim, Kick, Drill, Swim
8x50 Build
1-4 NF @ :15sr
5-8 Fr @ :15sr

4 x
300 @ :60 sr easy pace
200 @ :30 sr tempo
100 @ :15 sr hard
1) Free - swim
2) Pull
3) Kick w/ fins
4) Swim Choice

Cool Down:
100-200
Total *3600-3700*



B:
300 choice
400 IM - Swim, Kick, Drill, Swim
8x50 Build
1-4 NF @ :15sr
5-8 Fr @ :15sr

2 x
300 @ :60 sr easy pace
200 @ :30 sr tempo
100 @ :15 sr hard
1) Free - swim
2) Pull
3) Kick w/ fins
4) Swim Choice

Cool Down:
100
Total *2400*