Monday, December 5, 2011

A:
500 warm up
6x50 @ 1:10 (kick/drill)
4x250 @ 4:00 (100 free/50 non-free/100 free)
12x25 @ :40 4x:(2 drill, 1 build to FAST!)
3x200 swim @ 3:15 (50 easy/50 medium/50 strong/50 FAST!)
8x75 @ 1:20 pull (3/5/3 breathing pattern by 25)
2x(2 starts and 2 turns)
200 cool down
*3500 Total*

B:
400 warm up
6x50 w/:20 sec rest (kick/drill)
4x200 w/:30 sec rest (150 free/50 non-free)
12x25 w/:15 sec rest 4x:(2 drill, 1 build to FAST!)
3x200 pull w/:30 sec rest (50 easy/50 medium/50 strong/50 FAST!)
100 cool down
*2500 Total*