Friday, April 13, 2012

A:

500 Warm Up w/ fins
5x100 @ 1:30 w/ fins (50 kick/50swim)
12x25 @ :30 IM order (2 drill/1 swim)
6x100 IM @ 2:00 (odds:  regular IM, evens:  reverse IM)
50 EZ
8x25 @ :30 Free (2 drill/ 2 build, repeat)
3x [4x25 Down and Outs, 200 Pull (DPS), :30sr]
100 EZ
3x [2x25 @ :30 Tarzan Drill, 100 swim @ 1:40 (no walls/turn at "T")]
200 cool down
Total *3800

B:

400 warm up with fins
4x100 w/ :30sr w/ fins (50 kick/50 swim)
12x25 w/ :10sr Free (2 drill, 2 build, repeat)
6x75 w/ :30sr (free/non free/free)
50 EZ
12x25 w/ :10sr Free (2 drill/2 build)
2x [4x25 down and outs, 200 pull ez, :30sr]
100  cool down
Total *2600