Thursday January 2, 2012

A:

400 Swim
4x100 1xstroke
400 Pull
4x50 Fly Swim
300 Pull
4x50 Back Swim descend 1:00
200 Im Drill
4x50 Breast Swim Descend 1:00
100 IM Fast 1:30
4x50 free fast :50
100 Easy
8x75 K/D/S 2xstroke 2:30
400 IM Swim
300 Pull long/smooth
200 easy

B:

400 Swim
400 Pull
6x100 Fins 3-Kick fins 3-Swim Fast :10
3x150 o-free e-back 50 drill/50swim/50drill :20
4x200 swim @ 80% :15
200 Easy