Thursday August 18, 2011

A:

600 Swim
300 Kick
300 Pull

400 Drill
-50 shoulder roll
-50 skull
-50 small pulls
-50 big pulls
-50 R/L arm
-50 fist
-50 catch-up
-50 build
4x75 Kick/Drill/Swim 1:25 odds-free evens-fly
10x25 odds-Fast/Easy evens- Easy/Fast :40
2x200 Race Pace 1- broken @ 100 w/:10 rest
2- broken @ 50 w/:10 rest
400 Pull DPS cruise
10x25 odds-drill evens-fast :40 switch strokes every two

200 cool-down

B:

300 Swim
200 Kick
200 Pull

3x100 kick with fins 1-fly 2-back 3-fly

200 Pull :30
100 Moderate :20
100 Drill :20
50 Moderate :15
50 Skull :20
25 Fast :15
25 Easy

300 Pull DPS :20
200 Drill free or back :20
200 easy