Monday, March 30

A:
800 warm up (200 swim/200 pull/200 kick/200 swim)
8x100 pull (4 @ 1:30, 4 @ 1:20)
600 swim (3/5/7 breathing pattern by 50)
6x100 @ 1:45 (25 sprint kick, 75 strong swim)
500 negative split (smooth 250, strong 250)
5x100 @ 1:20 or 1:25 (negative split with obvious change of pace on 2nd 50)
2x(200 free/IM, :30 rest, 2x100 IM @ 1:45)
200 cool down
*4800 Total*

B:
800 warm up (200 swim/200 pull/200 kick/200 swim)
8x100 pull (4 @ 1:50, 4 @ 1:45)
600 swim (3/5/7 breathing pattern by 50)
6x100 @ 1:45 (25 sprint kick, 75 strong swim)
400 negative split (smooth 200, strong 200)
4x100 @ 1:40 (negative split with obvious change of pace on 2nd 50)
200 cool down
*3800 Total*

C:
800 warm up (200 swim/200 pull/200 kick/200 swim)
8x50 pull (4 @ 1:20, 4 @ 1:10)
400 swim (3/5 breathing pattern by 50)
5x100 w/ :30 rest (25 sprint kick, 75 swim)
8x25 drill w/ :20 rest
100 cool down
*2400 Total*

2 comments:

Sarah said...

Hi! I'm a newbie with a dumb question: What's a 3/5 breathing pattern? I usually breath on every third stroke, so does this mean breathing on the 3rd & 5th strokes? Thanks! And I'm SO excited about checking out these workouts!

Sara McLarty said...

when I write a set with a breathing pattern it is going to mean the following:
first, the breathing numbers (3/5/7/9) will refer to how many strokes you take between breaths.
second, I will refer to how long you will swim with that breathing pattern.
in the case of today's set, a 3/5 breathing pattern, by 50, for a 400 swim means:
swim 50 yards breathing every 3rd stroke, swim a 50 breathing every 5th stroke, swim a 50 breathing every 3rd stroke, swim a 50 breathing every 5th stroke, etc. etc. continue the pattern until you complete the 400.