January 11, 2013

Workout A

Warm Up (1300)	300 swim 200 reverse IM (Fr/Brst/Back/Fly) 5 x 100 Pull @ r=:10 ·         Breathing 3/5 in 50’s 6 x 50 Drill @ r=:10
Main Set (2500)	6 x 300 Free @ 4:30 ·         Build 1-6 200 Recovery 10 x 50 Kick @ :50
Cool Down (200)	200 easy

Total: 4000 Yards

Workout B

Warm Up (1100)	200 swim 100 reverse IM (Fr/Brst/Back/Fly) 5 x 100 Pull @ r=:10 ·         Breathing 3/5 in 50’s 6 x 50 Drill @ r=:10
Main Set (1700)	6 x 200 Free @ 3:20 ·         Build 1-6 100 Recovery 8 x 50 Kick @ 1:00
Cool Down (200)	200 easy

Total: 3000 Yards