Monday, March 26, 2012

A:
500 warm up
4x50 kick @ 1:15
4x50 drill @ 1:10
4x50 build @ 1:05
4x100 swim @ 1:40 (strong effort)
2x200 pull @ 3:00 (smooth)
4x100 swim @ 1:35 (strong effort)
2x200 pull @ 3:00 (smooth)
4x100 swim @ 1:30 (strong effort)
2x200 pull @ 3:00 (smooth)
8x25 @ :30 (descend stroke count by one on #1-4 and 5-8)
100 cool down
Total *3800

B:
400 warm up
4x50 kick w/ :15sr
4x50 drill w/ :15sr
4x50 build w/ :15sr
3x100 swim w/ :15sr (strong effort)
200 pull w/ :30sr (smooth)
3x100 swim w/ :15sr (strong effort)
200 pull w/ :30sr (smooth)
3x100 swim w/ :15sr (strong effort)
200 pull w/ :30sr (smooth)
100 cool down
Total *2600