Wednesday, February 15, 2012

A:
300 Choice
4x125 @ :20sr 50Drill/50Kick/25Swim
5x50 - plank with one leg lifted (at 25 switch) while partner swims 50 or for :45

600 @ 9:00 (150ez-50fast)
10x25 @ :25 Fin Swim - Alt Fr/NF
3x300 @ 4:30 every 4th length fast
1)Fr
2)K/Fins
3)Pull
6x25 @ :25 Fin Swim - Alt Fr/NF
6x100 descend @ 1:30
4x25 @ :25 Fin Swim - Alt Fr/NF

Total *3650

B:
300 Choice
2x125 w/ :20sr 50Drill/50Kick/25Swim

400 w/ :30sr (150ez-50fast)
8x25 w/ :10sr Fin Swim - Alt Fr/NF
2x200 w/ :30sr every 4th length fast
1)Fr
2)Pull
4x25 w/ :10sr Fin Swim - Alt Fr/NF
4x100 descend w/ :20sr
4x25 w/ :10sr Fin Swim - Alt Fr/NF

Total *2350