Friday, March 23, 2012

A:
Warm Up
100 Free/50 Kick/100 Drill/50 Kick (two times)
Main Set
8x50 @ :50
1.)  8 strokes of each wall FAST!
2.)  middle 25 FAST!
3.)  All FAST!
4.)  All EZ, repeat
6x100 @ 1:45 - Aerobic Pulling, slight descend to strong from 1-3 and 4-6.  Take :30sr before next set.
8x50 - same as above
2x300 - Aerobic 2x(50 head up free/50 fast brst pull w/ fast flutter kick/50 back)
6x100 IM - Aerobic (swim free FAST!)
8x50 - same as above
100 cool down
Total  *4100

B:
Warm Up
100 Free/50 Kick/100 Drill/50 Kick
Main Set
8x50 w/ :15sr
1.)  8 strokes of each wall FAST!
2.)  middle 25 FAST!
3.)  All FAST!
4.)  All EZ, repeat
6x100 w/ :20sr - Aerobic Pulling, slight descend to strong from 1-3 and 4-6.  Take :30sr before next set.
8x50 - same as above
300 Aerobic Pull w/ :45sr
8x50 - same as above
100 cool down
Total *2500