Monday, February 13, 2012

A:
300 choice
12x100
(o)Fr - 25rt/25lft/50sw @ 1:40
(e)NF - 25K/50Dr/25sw @ 1:50

8x50 @ 1:20
-desc 1-3, 4ez NF
-desc 5-7, 8ez Fr
- do 10 v-ups on the side of the pool after each 50

3x50 @ :60
3x150@ 2:30
3x250@ 3:30
Set your pace on the 50’s and hold that pace thru the entire set.

EZ 50

Fin K Set - Super 400
25(:30) 25(:30) 50(:60)
75(1:30) 25(:30) 25(:30)
50(:60) 75 (1:30) 25(:30)
25(:30) The last one is under water.

100 easy w/d

Total *3800



B:
300 choice
6x100 w/ :10sr
(o)Fr - 25rt/25lft/50sw
(e)NF - 25K/50Dr/25sw

3x50 w/ :15sr
3x150 w/ :20-:30sr
3x250 w/ :20-:30sr
Set your pace on the 50’s and hold that pace thru the entire set.

EZ 50

200 Kick w/ fins on (80% effort)

100 easy w/d

Total *2600