Monday, May 21, 2012

A:
600 warm up (100 swim/50 kick/50 drill x 3)
8x75 @ 1:15 (25 non-free/50 free)
4x400 @ 6:00 (#1: 1st 100 FAST, #2: 2nd 100 FAST, etc.  Open turns on start/finish of fast 100's.  Check clock for times.)
4x150 @ 2:30 (100 swim/50 FAST! kick)
400 cool down (50 kick/50 pull/100 swim x 2)
*3800 Total*

B:
600 warm up (100 swim/50 kick/50 drill x 3)
4x150 w/:20 rest (100 swim/50 kick, FAST!)
4x200 w/:20 rest (#1: 1st 50 FAST, #2: 2nd 50 FAST, etc.  Open turns on start/finish of FAST 50's.  Check clock for times.)
400 cool down (50 kick/50 pull/100 swim x 2)
*2400 Total*

 C:
100 swim/100 pull/100 kick/100 drill
6x50 w/ :30sr (25 kick/25 finger tip drag)
200 swim (focus high elbow recovery)
6x50 w/ :30sr (25 kick/25 finger tip drag)
200 Cool Down
*1400 Total*