Monday, August 15, 2011

A:
500 choice warm up
8x75 @ 1:20 (kick/drill/swim by 25)
4x50 pull @ :60 (descend 1-4)
4x75 swim @ 1:20/1:30 (descend 1-4)
4x100 pull @ 1:45/2:00 (descend 1-4)
4x125 swim @ 2:05/2:30 (descend 1-4)
4x150 pull @ 2:30/3:00 (all strong)
100 easy
6x50 @ :60 (25 tarzan/scull drill,25 swim)
200 cool down
*3700 Total*

B:
400 choice warm up
6x75 w/:15 rest (kick/drill/swim by 25)
4x50 pull w/:15 rest (descend 1-4)
4x75 swim w/:15 rest (descend 1-4)
4x100 pull w/:20 rest (descend 1-4)
4x125 swim w/:20-:30 rest (all strong)
100 cool down
*2300 Total*