Friday, December 9, 2011

A:
200 swim/200 pull/200 kick/200 IM drill
6x50 @ 1:05 (25 fast/25 easy/kick hard on the wall until next interval)
3x100 @ 2:10 (50kick/50 swim)
8x75 w/fins @ 1:30 (25 underwater/25 swim/25 Tarzan drill)
50 easy
4x100 pull @ 1:40 (3/5 breathing pattern by 25)
300 (25 kick/25 drill/25 swim x 3)
6x75 @ 1:20 (25 free/25 non-free/25 free)
200 cool down
*3400 Total*


B:
200 swim/200 pull/200 kick
6x50 w/:10 rest (25 fast/25 easy/:10 seconds kick hard on the wall)
3x100 w/:30 rest (50 kick/50 swim)
6x75 w/fins w/:30 rest (25 underwater/25 swim/25 Tarzan drill)
3x100 pull w/:20 rest (3/5 breathing pattern by 25)
300 (25 kick/25 drill/25 swim x 3)
4x75 @ 1:30 (25 free/25 non-free/25 free)
100 cool down
*2600 Total*

ATTN: We have posted workouts for the next two weeks. Both Karen and Nader will not be on deck to coach these workouts. We will have a binder with these workouts printed and ready for you. If you have any questions please see Jordyn or Allison in Aquatics.