Monday, April 16, 2012

A:

500 warm up
4x100 @ 2:15 (kick/drill/swim/build by 25)
4x250 pull @ 4:30 (negative split @ 125)
5x50 @ 1:05 (25 non-free/25 free)
4x200 @ 3:50 (3/5 breathing pattern by 25)
8x25 @ :40 (descend 1-4, 5-8)
3x150 swim @ 2:40 (descend 1-3)
200 cool down
Total *3800

B:

500 warm up
4x75 w/:15 seconds rest (kick/drill/swim by 25)
3x200 pull w/:30 rest (negative split @ 100)
4x50 w/:15 rest (25 non-free/25 free)
3x150 w/:30 rest (3/5 breathing pattern by 25)
8x25 w/:20 rest (descend 1-4, 5-8)
100 cool down
Total  *2350