Friday, 14 October 2011

A:

500 choice warm up
8x50 @ 1:05 (non-free/free by 25)
4 x [150 pull @ 2:15/2:45
2x50 strong swim @ :40/:50
2x25 non-free @ :30/:40]
100 easy recovery
12x25 @ :30 (4: descend stroke count, 4: descend time, 4: descend breaths to 1)
8x50 SPRINT (group relay-everyone completes all 8) GREAT JOB!!
4x150 @ 2:40 (50 kick/100 swim)
200 cool down
*3700 Total*


B:

400 choice warm up
8x50 w/:10 seconds rest (drill/free by 25)
4 x [100 pull w/:15 rest
2x50 strong swim w/:15 rest]
50 easy recovery
12x25 w/:10 rest (4: descend strokes, 4: descend time, 4: descend strokes)
200 cool down
*2500 Total