Wednesday, April 4, 2012

A:
400 swim choice
300 pull easy
200 kick choice
100 drill
8x50 @ :60 (25 fast/25 easy/kick on wall until :60)
14x50 (Fast @ :50, EZ @ 1:10)
(1 Fast, 1 Easy, 2 Fast, 1 Easy, 3 Fast, 1 Easy, 4 Fast, 1 Easy)
4x100 @ 1:45  (Pull - 3/5 BP by 25)
9x75 (Fast @ 1:15, Easy @ 2:00)
4x100 @ 1:45 (Pull - 3/5 BP by 25)
200 Cool Down
Total *3800

B:
200 Swim Choice
200 Pull Easy
200 Kick Choice
200 Free, Drill
6x50 (swim 50, kick on wall for :15sec, rest for :15sec)
12x50 w/ :20 sr (2 swim, 2 pull, repeat)
6x75 w/ :30sr (25 ez swim, 25 drill, 25 fast)
200 cool down
Total *2350