Wednesday, March 14, 2012

A:
Warm Up:
300 Ch
300 as 25Dr/25Sw
6x50 Fins – 25underwater dolphin k, 25 sw @ :60
4x50 @ :60 (4 Hard strokes into wall, 4 hard strokes out)
Main Set:
4x
1x 50 Bld to 100 race pace @ wall, hard turn, fast finish
200 ez :15sr
1x 25 FAST!
175 ez :30sr

10x75 Fin K
1-4 @ 1:15 (1&4 Hard)
5-7 @ 1:10 (6 Hard)
8-10 @ 1:05 (8&10 Hard)

200 EZ Warm-Down
*3850 Total

B:
Warm Up:
200 Ch
200 as 25Dr/25Sw
3x50 Fins – 25underwater dolphin k, 25 sw @ :20sr
4x50 (4 Hard strokes into wall, 4 hard strokes out) @ :20sr
Main Set:
2x
1x 50 Bld to 100 race pace @ wall, hard turn, fast finish
200 ez :15sr
1x 25 FAST!
175 ez :30sr

6x75 Fin K (odds EZ & evens Hard)
1&2 @ :15sr
3&4 @ :10sr
5&6 @ :05sr

200 EZ Warm-Down
*2300 Total