Wednesday, February 8, 2012

A:
300 Choice
4x150 fins on (75 Kick, 50 Free, 25 Drill) @ 2:30

3x
200 EZ @ 3:15
200 Fast @ 3:00
4x50 Fast @ :45
100 EZ
100 Fast @ 1:30
4x25 Fast @ :25
1:30 rest between sets
Set #1 - Free
Set #2 -NF or IM (add :10/50 to interval)
Set #3 - Free

100-200 ez cool down

Total *3700-3800*

B:
300 Choice
2x150 fins on (75 kick, 50 Free, 25 Drill) w/ :15 sec rest b/w each

200 EZ w/ :15 sec rest
200 Fast w/ :30 sec rest
4x50 Fast w/ :10 sec rest
100 EZ
100 Fast w/ :15 sec rest
4x25 Fast w/ :05 sec rest
1:30 rest between sets

100-200 ez cool down

Total *1600-1700*