JANUARY 14, 2013

Workout A

Warm Up (600)	200 Swim 200 Kick 200 Pull
Main Set (4000)	40 x 100 of: ·         10 Pull with 25 secs rest (1:45) ·         10 Swim with 20 secs rest (1:40) ·         10 Pull with 15 secs rest (1:35) ·         10 Swim with 10 secs rest (1:30)
Cool Down (200)	200 Easy

 

 

 

 

 

 

 

TOTAL: 4800 Yards

Workout B

Warm Up (600)	200 Swim 200 Kick 200 Pull
Main Set (2500)	25 x 100 of: ·         5 Swim with 25 secs rest (1:55) ·         5 Pull with 25 secs rest (1:55) ·         5 Swim with 20 secs rest (1:50) ·         5 Pull with 15 secs rest (1:45) ·         5 Swim with 10 secs rest (1:40)
Cool Down (200)	200 easy

TOTAL: 3300 Yards