Friday, July 1, 2011

A:
600 warm up (150 swim/50 kick)
12x50 drill @ 1:05 (4: catch-up, 4: fist drill, 4: sailboat drill)
5x100 kick w/fins @ 1:40
5x100 @ 1:45 (15 yards streamline kick/35yds distance per stroke/50yds BUILD to FAST!)
9x50 @ :60 (2 easy, 1 FAST!)
100 easy
3 x [150 FAST @ 2:00, 100 recovery @ 2:30]
300 cool down
*3800 Total*

B:
400 warm up (150 swim/50 kick)
12x50 drill w/:20 seconds rest (4: catch-up, 4: fist drill, 4: sailboat drill)
5x100 kick w/fins w/:30 sec rest
5x100 w/:40 sec rest (15 yds streamline kick/35yds distance per stroke/50yds BUILD to FAST!)
100 cool down