Wednesday, February 1, 2012

A:
300 choice
300 drill/swim x 50
6x50 fly kick w/ fins on back - (go as far as possible under h2o first 25)
4x50 @ :60 - 4 hard strokes off ea wall

4x
50 Build to race pace - hit the turn at race speed and come off hard - then finish strong.
200 ez pull
25 All out off the blocks
175 ez swim

Fins Set:
10x75 kick
1-4 @ 1:15
5-7 @ 1:10
8-10 @ 1:05

200 ez

Total *3850*

B:
300 choice
300 drill/swim x 50
6x50 w/ :15sec rest Fly kick w/ fins on back - (go as far as
possible under h2o first 25)
4x50 w/ :15sec rest - 4 hard strokes off ea wall

50 Build to race pace - hit the turn at race speed and come off hard - then finish strong.
200 ez pull
25 All out off the blocks
175 ez swim

Fins Set:
10x75 kick
1-4 w/ :15sec rest
5-7 w/ :10sec rest
8-10 w/ :05sec rest

200 ez

Total *2500*