Wednesday, May 23, 2012

A:
400 warm up (reverse circle swim...unwind)
5x100 @ 1:40 with fins (25 underwater kick/25 swim/50 backstroke)
400 swim (25 FAST!/25 easy/25 Tarzan drill/25 easy, repeat)
2 x [2x100 swim @ 1:45 easy
2x100 FAST! @ 1:30]
50 easy
2 x [2x100 pull @ 1:40 easy
2x100 pull @ 1:25 FAST!!]
4x150 @ 3:00 (100 IM/50 free)
300 cool down (50 kick/50 pull/50 swim, repeat)
*3800 Total*

B:
400 warm up (reverse circle swim...unwind:)
4x100 w/:20 rest with fins (25 underwater kick/75 swim)
400 swim (25 FAST!/25 easy/25 Tarzan drill/25 easy, repeat)
4x100 swim w/:15 rest (50 easy/50 fast)
4x100 pull w/:15 rest (50 easy/50 fast)
400 cool down (50 kick/50 pull/100 swim, repeat)
*2400 Total*

C:
100 swim/100 pull/100 kick/100 drill
4x75 w/ :30sr Pull (DPS)
16x25 w/ :20 sr Swim (#1-4, #5-8, #9-12 and #13-16 reduce stroke count by 1)
4x75 w/ :30sr Pull (DPS)
200 cool down
*1600 Total*