Wednesday, March 28, 2012

A:
900 warm up [3 x (200swim/50kick/50drill)]
6x50 @ :55 (tarzan drill/swim by  25)
10x25 @  :30 (2x descend stroke count 1-4 and 5 FAST)
2x [200 pull @ 3:00, 150 swim @ 2:15 (3/5/7 BP by 50), 100 Build @ 1:30 and 50 FAST @ 1:15]
6x50 @ :55 (fist drill / swim by 25)
10x25 @ :30 (2x descend stroke count 1-4 and 5 FAST)
1x [200 pull @ 3:00, 150 swim @ 2:15 (3/5/7 BP by 50), 100 Build @ 1:30 and 50 FAST @ 1:15]
200 cool down
Total *3700

B:
600 warm up (2x 200 swim/50 kick/50 drill)
6x50 w/ :15 sr (tarzan drill/swim by 25)
10x25 w/ :15sr (2x descend stroke count #1-4 and FAST #5)
3x [200 pull w/ :30sr, 4x25 w/ :15sr (descend stroke count 1-4), 2x25 FAST! w/ :20sr]
6x50 w/ :20 sr (fist drill/swim by 25)
100 cool down
Total *2600