Friday, January 30

A:
warm up: 3x300 w/ :20 rest between each (150 swim, 100 drill, 50 kick)
9x50 @ :55 (descend 1-3, 4-6, 7-9)
100 easy
main set:
10 minute swim! (swim as far as possible in 10 minutes, remember distance)
4x150 @ 2:30 (100 w/buoy only, rest :10 & drop buoy, 50 swim build to 95%)
50 easy
5 minute swim! (goal: swim further than 1/2 of 10 minute swim)
50 easy
12x25 @ :30 w/fins (kick flutter or dolphin on back, streamlined arms)
300 w/fins (50 back, 50 free)
200 cool down
*4200 Total (estimate)*

B:
warm up: 2x300 w/ :45 rest between each (150 swim, 100 drill, 50 kick)
9x50 @ 1:10 (descend 1-3, 4-6, 7-9)
50 easy
main set:
8 minute swim! (swim as far as possible in 8 minutes, remember distance)
3x150 @ 3:15 (100 w/buoy only, rest :10 & drop buoy, 50 swim build to 95%)
50 easy
4 minute swim! (goal: swim further than 1/2 of 8 minute swim)
50 easy
12x25 @ :45 w/fins (kick flutter or dolphin on back, streamlined arms)
200 cool down
*3000 Total (estimate)*

C:
warm up: 1x300 (150 swim, 100 drill, 50 kick)
9x50 @ 1:30 (descend 1-3, 4-6, 7-9)
50 easy
main set:
3x150 @ 2:30 (100 w/buoy only, rest :10 & drop buoy, 50 swim build to 95%)
50 easy
4 minute swim! (goal: swim further than 1/2 of 10 minute swim)
50 easy
12x25 @ :30 w/fins (kick flutter or dolphin on back, streamlined arms)
200 cool down
*2000 Total (estimate)*

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