January 25, 2013

Workout A

Warm Up (2500)	5 x 400 Swim @ r=:20 ·         2 Easy ·         Build 3-5 5 x 100 Kick @ 1:50
Main Set (1300)	8 x 100 Swim @ 1:40 ·         Hold a 1:20-1:25 Pace on all 8 100 Easy 3 x 200 IM @ 4:00
Cool Down (600)	6 x 100 easy choice

Total: 4400 Yards

Workout B

Warm Up (2000)	5 x 300 Swim @ r=:20 ·         2 Easy ·         Build 3-5 5 x 100 Kick @ 2:00
Main Set (1200)	6 x 100 Swim @ 1:50 ·         Hold a 1:30-1:35 Pace on all 6 100 Easy 5 x 100 IM @ 2:10
Cool Down (200)	200 easy

Total: 3400 Yards