Wednesday, April 18, 2012

A:

600 warm up (100 swim/50 kick, repeat)
4x150 @ 2:30 (100 IM/50 free)
300 pull (3/5 breathing pattern by 50)
6x50 pull @ :55 (1 FAST, 1 easy)
4 x [100 swim @ 1:45 (easy)
50 kick @ 1:15 (FAST!!)]
6xDown/Out  (total 150yds)
100 easy/recovery
300 (25 kick/25 drill/25 swim, repeat)
6x100 @ 2:00 (2 IM FAST, 1 free easy)
200 cool down
Total *3750
B:

600 warm up (100 swim/50 kick, repeat)
4x100 w/:30 rest (25 drill/25 swim, repeat)
300 pull (3/5 breathing pattern by 50)
6x50 pull w/:15 rest (1 FAST, 1 easy)
3x 50's Down/Out w/:60 rest
300 (25 kick/25 drill/25 swim, repeat)
3x100 w/ :30sr (1 IM Fast!, 1 Fr EZ, 1 Choice Fast!)
100 cool down
Total *2450