Monday, July 20

**Long Course Meters**

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
5x100 @ 1:45 (3/5/7/9 breathing pattern by 25)
8x50 @ 1:05 (descend stroke count 1-8!)
Main Set:
2x [ 300 pull @ 4:45
2x150 swim @ 2:30 (build effort by 50s)
3x100 strong @ 1:30
6x50 kick @ 1:10 (odds: fast, evens: easy) ]
500 w/ fins (50 dolphin kick on back/50 swim)
200 cool down
*4900 Total*

B:
600 warm up (2x: 200 swim/50 kick/50 drill)
5x100 @ 2:00 (3/5 breathing pattern by 50)
6x50 @ 1:10 (descend stroke count 1-6!)
Main Set:
[ 300 pull w/:60 rest
2x150 swim @ 3:00 (build effort by 50s)
3x100 strong @ 1:55
6x50 kick @ 1:20 (odds: fast, evens: easy) ]
500 w/ fins (50 dolphin kick on back/50 swim)
200 cool down
*3300 Total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
6x50 w/:45 (3/5 breathing pattern by 25)
6x50 w/:45 (descend stroke count 1-6!)
300 pull w/:60 rest
3x100 swim strong w/:30 rest
6x50 w/ fins (50 kick on back/50 swim)
100 cool down
*2200 Total*

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