Wednesday May 30, 2012

DELAYED FOR LIGHTENING, BUT WE SURVIVED

A:

300 Swim
200 IM K/D
100 Build
20x25 1-10 descend to race pace 11-20 Hold RACE PACE :35
2x50 Back swim 1:00
10x50 1-5 Descend to 80% 6-8 Strong Kick with swim 9-10 Strong finish :55
4x25 double pull out breast :40
5x100 1+2 80% 3-Build to Fast 4-Fast 1:35
100 IM Drill
500 Fast For Time
200 Easy
12x50 Kick with Fins on :50


B:

200 Warm-up
200 IM drill
6x50 Kick with Fins 2-fly 2-back 2-free 1:30
8x25 free drill :45
2x150 1-Build 2-Race Pace 3:00
100 IM drill
3x100 Swim Choice Descend 1-3
200 cool Down