Wednesday, 23 November 2011

A:
400 Choice
4x100 on 1:30 pull with paddles
100 EZ

4x250 @ 4:15 (get your times)
#1) 200 strong + 50 EZ
#2) 150 strong, :10sec rest, 50 faster + 50 EZ
#3) 200 broken at the 100, :20sec rest, + 50 EZ
#4) 200 broken at the 50's, :10sec rest, + 50 EZ
200 free with paddles and buoy, long and easy, work on DPS

6x100 on 2:00, 50 kick + 50 EZ
-odds SDK on back and evens SDK on front
-work on hypoxic breathing
200 free with paddles and buoy, long and easy, work on DPS

10x50 @ 2:00 (25 sprint + 25 EZ)
-from the blocks
100 Cool Down
*3500

B:
400 choice
2x100 w/ :15 sec rest (pull)
2x250 w/ :20 sec rest b/w each
#1)200 strong + 50EZ
#2)150 strong, :10sec rest, 50 faster, + 50EZ
100 free with paddles an buoy, work DPS
3x100 w/ :15 sec rest (50 kick + 50 EZ)
100 free with paddles and buoy, work DPS
10x50 w/ :15 sec rest (25 sprint + 25 EZ)
100 cool down
*2200