Wednesday June 8, 2011

A:

500 warm up
4x50 kick @ 1:05
4x50 drill @ :55
4x50 swim @ :45
3 x [Down & Outs: 4 x sprint 25y, climb out of pool, wait :5 sec, dive in, repeat. Followed by 100 easy recovery]
3x100 pull @ 1:35
3x100 pull @ 1:30
3x100 pull @ 1:25
3x100 pull @ 1:20
400 IM (25 kick/25 drill/25 swim/25 free)
100 cool down

B:

500 warm up
4x50 kick w/:20 sec rest
4x50 drill w/:20 sec rest
4x50 swim w/:20 sec rest
6x75 SWIM w/:30 sec rest 2x(#1: 25 fast/50ez #2: 25ez/25 fast/25ez #3: 50ez/25 fast)
3x100 pull w/:30 sec rest
6x75 PULL w/:30 sec rest 2x(#1: 25 fast/50ez #2: 25ez/25 fast/25ez #3: 50ez/25 fast)
100 cool down