Friday, January 20, 2012

A:
300 choice
3x100 Free w/ :15 rest
200 IM Drill
4x50 IM order @:60

20x50 @ :60
5x thru:
25 Rt/25 Lft Fly
25 K/25 Swim Fly
25 Rt/25 Lft Bk
25 K/25 Swim Bk

4x200 @ 4:30
Alt Fly/Back each 200
:10 rest at each 25

5x100 @ 1:45
25 Fly/50 Fr/25 Fly
25 Bk/50 Fr/ 25 Bk

200 cool down

*3500

B:
200 choice
200 IM drill
4x50 IM order w/ :15 rest

18x50 w/ :15 rest
25 Rt/25 Lft Fly
25 K/25 Swim Fly
25 Rt/25 Lft Bk
25 K/25 Swim Bk
25 Rt/25 Lft Fr
25 K/25 Swim Fr

5x100 Pull w/ :15 rest

200 cool down

*2200