Friday, November 18, 2011

Everyone:
600 warm up (400 swim/200 kick)

A:
8x50 @ :50 (25 tarzan drill, 25 swim)
1x300 swim (no walls/turn @ the "T")
6x50 @ :60 (IM/free by 25)
1x300 pull (3/5 breathing pattern by 50)
4x50 @ :60 (kick hard on wall between reps)
1x300 (50 kick w/board, 50 pull w/board)
2x50 @ :60 (5 strokes, somersault, repeat)
1x300 swim (descend by 100)
4x25 @ :40 (descend stroke count 1-4)
1x600 cool down (4x: 100 swim/50 kick)
*3500 Total*

B:
6x50 w/:20 rest (25 tarzan drill, 25 swim)
1x200 swim (no walls/turn @ the "T")
4x50 w/:20 rest (non-free/free by 25)
1x200 pull (3/5 breathing pattern by 50)
4x25 @ :50 (descend stroke count 1-4)
1x200 swim (descend by 50)
1x300 cool down (2x: 100 swim/50 kick)
*2100 Total*