Sat. Jan. 14, 2012

W.U. 

200 swim, 150 pull, 100 drill, 50 scull

Kick set:

4 x 100 on :15R (3 x 100 for lane 1-2)

as: 25 kick/50 swim/25 kick 

odd: kick is no free; even: kick is choice

M.S.

5 x 300 (4 x 300 for lane 1-2)

1. pull on :30R

2. 300 as 50 drill/50 swim continuous (drills = FTD, catch up, fist) on :20R

3. 3 x 100 swim - descend 1-3 on 1:50/2:00/2:10 (:20R for lane 1-2)

4. 4 x 75 IM (fly, back, breast or back, breast, free) on :15R

5. pull

100 ez

(Total: 2500m)