Monday, 7 November 2011

A:
400 swim/200 kick warm up
4x150 w/fins @ 2:30/3:00 (100 swim/50 kick)
4x150 @ 3:00 (50 free/50 non-free/50 free)
4x150 pull @ 2:45 (descend 1-4)
4x150 swim @ 3:00 (3/5/7 breathing pattern by 50)
6x100 @ 2:00 (2 fast, 2 medium, 2 easy)
*3600 Total*


B:
400 swim/200 kick warm up
4x150 w/fins w/:15 rest (100 swim/50 kick)
4x150 w/:20 rest (50 free/50 non-free/50 free)
4x150 pull w/:20 rest (3/5/3 breathing pattern by 50)
100 cool down
*2500 Total*