Friday, December 11

Build Me Up Buttercup

A:
300 warm up (2x: 100 swim/50 kick)
200 Pull (2x: 50 Shark Drill/50 regular)
4x75 @ 1:10 (25 Kick w/board, 50 swim build)
4x75 @ :60 (25 Sailboat w/board, 50 swim build)
4x100 IM order @ 2:00 (25 Kick/25 drill/50 swim)
3 x [100 kick @ 2:00  (Build to FAST!)
       200 Pull @ 3:00 (Build to FAST!)
       300 Swim @ 4:30 Build to FAST!)]
4x100 IM order @ 2:00 (25 Kick/25 drill/50 swim)
8x25 @ :45 (from middle of pool...sprint to wall, climb out, dive in, sprint to middle of pool)
8x25 @ :30 (from middle of pool...sprint to wall, fast flip turn, sprint to middle)
200 Cool down
*4300 total*

B:
300 warm up (2x: 100 swim/50 kick)
200 Pull (2x: 50 Shark Drill/50 regular)
4x75 @ 1:45 (25 Kick w/board, 50 swim build)
4x75 @ 1:20 (25 Sailboat w/board, 50 swim build)
3 x [100 kick @ 2:30  (Build to FAST!)
       200 Pull @ 4:00 (Build to FAST!)
       300 Swim @ 6:00 Build to FAST!)]
8x25 @ :60 (from middle of pool...sprint to wall, climb out, dive in, sprint to middle of pool)
8x25 @ :45 (from middle of pool...sprint to wall, fast flip turn, sprint to middle)
200 Cool down
*3500 total*

C:
300 warm up (2x: 100 swim/50 kick)
200 Pull (2x: 50 Shark Drill/50 regular)
4x75 w/:15 rest (25 Kick w/board, 50 swim build)
4x75 w/:15 rest (25 Sailboat w/board, 50 swim build)
2 x [100 kick w/:20 rest  (Build to FAST!)
       200 Pull w/:30 rest (Build to FAST!)
       300 Swim w/:40 rest Build to FAST!)]
4x25 w/:15 rest (from middle of pool...sprint to wall, climb out, dive in, sprint to middle of pool)
4x25 w/:15 rest (from middle of pool...sprint to wall, fast flip turn, sprint to middle)
100 Cool down
*2600 total*

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