Wednesday, September 9

A:
500 warm up
8x75 @ 1:15 (kick/drill/swim by 25; IM order)
12x25 @ :30 (descend 1-3 fly, 4-6 back, 7-9 breast, 10-12 free)
100 IM easy
4 x [200 pull @ 2:50
150 swim @ 2:10
100 IM @ 1:40
50 FAST free @ :60]
3 x [150 pull @ 2:10
100 IM @ 1:40
50 FAST kick @ 1:30]
200 cool down
*4600 Total*

B:
500 warm up
6x75 @ 1:30 (kick/drill/swim by 25)
12x25 @ :30 (descend 1-3, 4-6, 7-9, 10-12)
3 x [200 pull @ 3:30
150 swim @ 2:50
100 IM @ 2:00
50 FAST free @ 1:30]
2 x [150 pull @ 3:00
100 IM @ 2:00
50 FAST kick @ 2:00]
200 cool down
*3700 Total*

C:
400 warm up
4x75 w/:45 sec rest (kick/drill/swim by 25)
8x25 @ :45 (descend 1-4, 5-8)
2 x [200 pull @ 2:50
150 swim @ 2:10
100 IM @ 1:40
50 FAST free @ :60]
2 x [150 pull @ 2:10
100 IM @ 1:40
50 FAST kick @ 1:30]
100 cool down
*2600 Total*

2 comments:

Anonymous said...

hi! i am new to your site and love it already! trying to decipher the codes: 8x25 @ :45 sec (i understand, but with descend? 1-4, 5-8? what does that mean? sorry for being so naive, but i want to maximize your workouts! thanks again for posting such great material.

Sara McLarty said...

Hi, glad you are enjoying the NTC Master's Swimming workout blog. 8x25 @ 45 (descend 1-4, 5-8) means that you are going to swim eight 25y laps on a :45 second interval. The first 25 is nice and easy, the second one is medium, the third one is strong, and the fourth is fast. "Descend 1-4" means you should descend your time for the 25. Then start over with easy on number 5 and descend to number 8.
Good luck and swim fast!
Coach Sara:)