Monday, 10 October 2011

A:
500 swim, 400 pull, 300 kick, 200 Drill, 100 Tarzan drill
12x100 swim (4 @ 2:00, 4 @ 1:50, 4 @ 1:45)
or(4@ 1:40, 4 @ 1:35, 4 @ 1:30)
50 easy
8x100 IM (4 @ 2:00, 4 @ 1:55) - focus on turns
250 cool down
*3800 Total*


C:
200 swim
200 pull
200 kick
100 Drill
9x100 swim w/:15 sec rest(1 easy, 1 medium, 1 STRONG, repeat)
50 easy
8x50 w/:20 sec rest (non-free drill)
100 cool down
*2150 Total*