Monday, 28 November 2011

A:
800 warm up (200 swim/200 pull/200 kick/200 swim)
6x50 @ :55 (2 fingertip drag, 2 catchup drill, 2 fist drill)
1x400 swim @ 6:00
2x300 swim @ 4:30
3x200 swim @ 3:00
4x100 swim @ 1:30
50 easy
400 IM (kick/swim/drill/swim by 25)
200 cool down
*3750 Total*

B:
800 warm up (200 swim/200 pull/200 kick/200 swim)
12x50 w/:15 sec rest (4 fingertip drag, 4 catchup drill, 4 fist drill)
4x250 w/:30 seconds rest (alternate swim/pull by 250)
200 cool down
*2600 Total*