Wednesday, January 27

Go Looooonnnnnng!

A:
1000 warm up (150 swim/50 kick/repeat)
4x200 pull @ 3:00 (descend 1-4)
800 swim (100 free/100 IM/repeat)
6x100 @ 1:45 (25 sprint kick/70 strong swim)
600 swim (no walls)
8x50 @ :45 (any 20 strokes FAST)
400 pull (3/5 breathing pattern by 50)
200 cool down
*4800 total

B:
800 warm up (150 swim/50 kick/repeat)
4x200 pull @ 4:00 (descend 1-4)
600 swim (100 free/50 non-free/repeat)
4x100 @ 2:20 (25 sprint kick/70 strong swim)
400 swim (no walls)
8x50 @ :60 (any 20 strokes FAST)
200 pull (3/5 breathing pattern by 50)
200 cool down
*3800 total

C:
600 warm up (150 swim/50 kick/repeat)
3x200 pull w/:20 rest (descend 1-3)
300 swim (100 free/50 non-free/repeat)
4x100 w/:15 rest (25 sprint kick/70 strong swim)
200 swim (no walls)
4x50 w/:10 rest (any 20 strokes FAST)
200 cool down
*2500 total

Monday, January 25

Smothered by 75s

A:
200 swim/200 pull/200 kick warm up
8x75 @ 1:30 (kick/drill/swim IM order)
8x75 @ 1:25 (free/non-free/free)
8x75 @ 1:20 (pull, descend 1-4, 5-8)
8x75 @ 1:15 (swim, 25 FAST/50 strong)
8x75 @ 1:05 (pull, strong)
8x75 @ 1:00 (swim, make interval!!)
200 cool down
*4400 cool down*

B:
200 swim/200 pull/200 kick warm up
6x75 @ 2:00 (kick/drill/swim)
6x75 @ 1:55 (free/non-free/free)
6x75 @ 1:45 (pull, descend 1-4, 5-8)
6x75 @ 1:40 (swim, 25 FAST/50 strong)
6x75 @ 1:30 (pull, strong)
6x75 @ 1:20 (swim, make interval!!)
200 cool down
*3500 cool down*

C:
200 swim/200 pull/100 kick warm up
4x75 w/:15 rest (kick/drill/swim)
4x75 w/:15 rest (free/non-free/free)
4x75 w/:15 rest (pull, descend 1-4, 5-8)
4x75 w/:15 rest (swim, 25 FAST/50 strong)
4x75 w/:10 rest (pull, strong effort)
4x75 w/:05 rest (swim, all fast!!)
100 cool down
*3500 cool down*