Friday, September 11

A:
FINS ON:
500 warm up
8 x [75 @ 1:10 (25 easy free, 25 dolphin kick underwater, 25 SPRINT freestyle)
50 @ :50 (easy swim)]
FINS OFF!
100 easy swim
6x100 kick @ 2:00 w/board
12x50 @ :55 (drill/swim by 25; IM order)
4x300 @ 4:40 (descend 1-4!! 100 swim/100 kick/100 swim)
4x200 pull @ 2:50 (descend 1-4!!)
200 cool down
*5000 Total*

B:
FINS ON:
500 warm up
6 x [75 @ 1:20 (25 easy free, 25 dolphin kick underwater, 25 SPRINT freestyle)
50 @ :60 (easy swim)]
FINS OFF!
100 easy swim
5x100 kick @ 2:30 w/board
8x50 @ :55 (drill/swim by 25)
3x300 w/:30 rest (descend 1-3!! 100 swim/100 kick/100 swim)
3x200 pull @ 3:30 (descend 1-3!!)
200 cool down
*3900 Total*

C:
FINS ON:
400 warm up
4 x [75 w/:30 rest (25 easy free, 25 dolphin kick underwater, 25 SPRINT freestyle)
50 w/:20 rest (easy swim)]
FINS OFF!
50 easy swim
4x100 kick w/:60 rest (use a kick board)
8x50 w/:30 rest (drill/swim by 25)
2x300 w/:60 rest (100 swim/100 kick/100 swim)
2x200 pull w/:45 rest
100 cool down
*2900 Total*

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