Monday, March 5, 2012

Warm Up:
200 swim/200 pull/200 kick/200 swim

A:
6x50 swim @ :60 (descend 1-3, 4-6)
100 @ 1:30, 200 @ 3:10, 300 @ 4:40 (all swim)
300 @ 4:30, 200 @ 3:00, 100 @ 1:25 (all pull)
100 easy recovery
6x50 @ 1:05 (25 drill/25 swim)
4x200 @ 3:30 (IM/free by 25)
200 cool down
*3700 Total*


B:
6x50 swim w/:20 rest (descend 1-3, 4-6)
100, 200, 300 with :30 rest (all swim)
300, 200, 100 with :20 rest (all pull)
6x50 w./:15 rest (25 drill/25 swim)
100 cool down
*2700 Total*