Monday, April 9, 2012

A:
500 Choice Warm up
3x300 w/ :30sr (50 kick/100 swim, repeat)
3x250 Pull @ 4:30 (strong effort)
1x300 (kick, drill, swim by 25)
3x200 @ 3:45 (25 non-free/75 free, repeat)
6x100 swim @ 1:45 (descend 1-3 and 4-6)
200 cool down
Total *3800

B:
400 Choice Warm up
2x300 w/ :30sr (50 kick/100 swim, repeat)
3x200 Pull w/ :20 sr (strong effort)
3x150 w/ :20sr (50 free/50 non free/50 free)
4x100 swim w/ :15sr (descend 1-4)
100 cool down
Total *2550