Wednesday, April 11, 2012

A:
10 minute choice warm up
4x50 @ :60 (25 underwater recovery drill/25 swim)
4x50 @ :60 (25 mega catch up/25 swim)
5x100 @ 1:45 (50 DPS/50 build)
6x150 Pull (2 @ 2:40, 2 @ 2:30 and 2 @ 2:20)
50 ez
14x50 swim (Fast @ :45 and EZ @ :60)  [1 fast, 1 ez, 2 fast, 1ez, 3 fast, 1 ez, 4 fast, 1 ez]
4x200 @ 3:30 (50 kick w/ board, 50 pull w/ board, 100 swim)
100 cool down
Total  *3450 + warm up

B:
10 minute choice warm up
6x50 w/ :15sr (25drill/25swim)
4x100 w/ :20sr (50dps/50build)
4x100 pull w/ :20sr (descend 1-4)
50 EZ swim
10x50 swim w/ :20sr (1 fast, 1 ez, repeat)
2x200 w/ :30sr (50 kick w/ board, 50 pull w/ board, 100 swim)
100 cool down
Total *2150 + warm up