Wednesday, December 8

A:
500 warm up
8x75 @ 1:20 (kick/drill/build)
10x100 pull @ 1:25 (steady)
50 easy
8 x [50 swim easy @ :60
50 strong build @ :50
2x25 SPRINT! @ :30
*bonus 1 minute rest after 4 rounds]
4x100 @ 1:40 (free/non-free by 25)
1x100 ALL OUT FOR TIME!
200 cool down
*4000 Total*

B:
500 warm up
6x75 @ 1:40 (kick/drill/build)
8x100 pull @ 1:50 (steady)
50 easy
6 x [50 swim easy @ 1:10
50 strong build @ :60
2x25 SPRINT! @ :40
*bonus 1 minute rest after 3 rounds]
3x100 @ 2:00 (free/non-free by 25)
1x100 ALL OUT FOR TIME!
200 cool down
*3300 Total*

C:
400 warm up
4x75 w/:20 sec rest (kick/drill/build)
5x100 pull w/:15 sec rest (steady)
50 easy
4 x [50 swim easy w/:30 rest
50 strong build w/:20 rest
2x25 SPRINT! w/:30 rest
*bonus 1 minute rest after 2 rounds]
3x100 w/:20 sec rest (free/non-free by 25)
1x75 ALL OUT FOR TIME!
100 cool down
*2300 Total*

No comments: