Monday, April 2, 2012

A:
800 Warm Up (200swim/200kick/200pull/200swim)
10x25 swim @ :25
Main Set:  3x500 broken as:
200 pull smooth @ 3:10
150 swim build @ 2:20
100 swim strong @ 1:30
50 swim FAST @ :40
50 EZ recovery w/ :60 sr b/w each 600
6x75 @ 1:30 (odds:  kick/drill/swim, evens:  fly/bk/brst)
4x150 @ 2:30 (50 free, 50 IM order, 50 free)
Total *3900

B:
400 warm up (100 swim/ 100 kick/ 100 pull/ 100 swim)
8x25 swim w/ :20sr (descend 1-4 and 5-8)

Main Set:  3x400 broken as...
200 pull smooth  w/ :20sr
100 swim build w/ :15sr
50 swim fast w/ :05sr
50 EZ recovery @ 2:00

6x75 w/ :20sr rest (kick, drill, swim by 25)
100 cool down
Total *2350