January 30, 2013

 

Workout A

Warm Up (1000)	300 Swim 3 x 100 Kick @ 1:50 3 x 100 Pull @ 1:40 100 easy
Main Set (3200)	4 x 800 @ 12:00 ·         1,3 Swim ·         2,4 Pull
Cool Down (300)	300 easy swim

Total: 4500 Yards

Workout B

Warm Up (1000)	300 Swim 3 x 100 Kick @ 2:00 3 x 100 Pull @ 1:50 100 easy
Main Set (2000)	4 x 500 @ 7:45 ·         1,3 Swim ·         2,4 Pull
Cool Down (200)	200 easy swim

Total: 3200 Yards