Wednesday, December 15, 2010

4 x 100 warm up on 1:30   -|     
4 x 50 drill on :55               -|      x 3

16 x 50 kick on 1:00

4 x 50 stroke on :55        -|
200 stretch on 3:30         -|       x 4

600 Pull on 9:00

100 warm down

4900 LCM

Tuesday, December 14th

8 x 150 on 2:25 warmup
6 x 200 k on 3:20
6 x 100 drill, swim, 1:45
8 x 200 pull on 3:10
4 x 50 fly on 1:10
100 cool down

4900 LCM