Wednesday June 15, 2011

A:
500 warm up
300 social kick
6x75 @ 1:30 (drill/swim/build by 25)
main set:
3 x [2x150 pull @ 3:00
300 swim @ 6:00 (descend 1-3)
2x50 non-free @ 1:15]
8x50 @ 1:15 (odds: tarzan/swim; evens: underwater/swim by 25)
200 cool down

B:
400 warm up
200 social kick
4x75 w/:30 seconds rest (drill/swim/build by 25)
main set:
3 x [2x100 pull w/:20 rest
200 swim w/:30 rest
1x50 non-free w/:15 rest]
4x50 w/:20 rest (tarzan/swim by 25)
100 cool down