Monday, March 12, 2012

A:
Warm Up:
300 Choice
4x75 @ :15SR
(25K under H20 or as far as you can, 25 drill, 25 swim)

Main Set:
1000 Swim Speedplay @ :60sr
1000 Fin Kick (alt 100Fr K, 100Fly K) @ :60sr
1000 Pull Speedplay @ :60sr
(Speedplay = 150ez DPS, 50 Sprint, continue until 1000 complete)
200 Cool Down
*3800 Total

B:
Warm Up:
300 Choice
4x75 @ :15SR
(25K under H20 or as far as you can, 25Dr, 25sw)

Main Set:
500 Swim Speedplay @ :60sr
400 Fin Kick (alt 100Fr K, 100Fly K) @ :60sr
500 Pull Speedplay @ :60sr
(Speedplay = 200ez, 50 Sprint, continue until 1000 complete)
200 Cool Down
*2200 Total