Workout #1
300 Free no walls
8 x 125 IM, alternate the extra 25 thru each stroke as you go...:20
10 x 75 Free odds: build, evens: Fast :30 after each
2 x the following:
- 100 Fast with :45 rest
- 50 easy :20
- 50 Fast :45
- 50 Easy
- 4 x 25 Fast on :40
- 50 Easy :20
150 Easy choice
T: 3050
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Workout #2
100 Choice
4 x the following:
- 125 Back or Breast, last 25 Fist :20
- 75 Free: 25 Tarzan/25Zipper/25 Build swim :25
3 x the following:
- 4 x 25 Kick choice alt Build/Fast by 25 (On the Fast 25s, PLOW from the last flag to the wall)
- 200 Pull: 25 scull/25 Breast/150 Free, breathe every 3rd :20
2 x the following
- 200 Swim choice, build by 50 :25
- 4 x 50 Fast choice :25
- 100 loosen stroke :20
200 Easy choice
T: 3000 |