Friday, March 30, 2012

Warm Up
4x100Fr/50Bk (total 600)
3x
[2x50 NF Build @ :60
2x25 Fr Sprint @ :35
2x50 NF K @ 1:10
2x25 Fr Sprint @ :35]
Main Set
5x
[175 Build @ 2:30
75 w/ 90% effort @ 1:15
50 w/ 100% effort @ :35
100EZ (25 back/50 free/25 back)]
ODDS:  Free
EVENS:  Non Free, IM or Pull

200 Cool Down
Total *3700

B:
Warm Up
4x100Fr/50Bk (total 600)
2x
[2x50 NF Build w/ :15sr
2x25 Fr Sprint w/ :10sr
2x50 NF K w/ :15sr
2x25 Fr Sprint w/ :15sr]
Main Set
3x
[175 Build w/ :20sr
75 w/ 90% effort w/ :15sr
50 w/ 100% effort w/ :05sr
100EZ (25 back/50 free/25 back)]
ODDS:  Free
EVENS:  Pull

100 Cool Down
Total *2500