Wednesday, 9 November 2011

A:
200 Warm Up
6x75 @ 1:40 (kick/drill/swim by 25)
2 x [3x100 pull @ 1:45
4x75 swim @ 1:20 (strong effort)
6x50 @ 1:00 (non-free/free by 25)]
300 easy pull (3/5 breathing pattern by 50)
14x25 fast @ :30, ez @ :40 (1 FAST, 1ez, 2 FAST, 1ez, 3FAST, 1ez, 4FAST, 1ez)
250 cool down
*3300 Total*


B:
200 Warm Up
4x75 w/:15 seconds rest (kick/drill/swim by 25)
2 x [3x100 pull w/:10 rest
4x75 swim w/:20 rest (strong effort)
6x50 w/:15 rest (non-free/free by 25)]
100 cool down
*2400 Total*