January 23, 2013

Workout A

Warm Up (1500)	5 x 100 Swim @ 1:40 5 x 100 Pull @ 1:40 10 x 50 Kick @ :50
Main Set (2300)	2 x through: ·         200 @ 80% (3:00) ·         150 @ 85% (2:15) ·         100 @ 90% (1:25) ·         50 @ 95% (:40) 10 x 50 Pull @ :45 16 x 50 Swim w/ fins @ :50 ·         Odd – 25 underwater/25 swim ·         Even - Recovery
Cool Down (400)	4 x 100 Easy Pull

Total: 4200 Yards

Workout B

Warm Up (1000)	3 x 100 Swim @ 1:50 3 x 100 Pull @ 1:50 8 x 50 Kick @ 1:00
Main Set (1700)	2 x through: ·         200 @ 80% (3:15) ·         150 @ 85% (2:30) ·         100 @ 90% (1:40) ·         50 @ 95% (:50) 6 x 50 Pull @ :55 8 x 50 Swim w/ fins @ 1:00 ·         Odd – 25 underwater/25 swim Even - Recovery
Cool Down (300)	300 Easy

Total: 3000 Yards