Monday, October 19

A:
1000 choice warm up
20x50 swim (5 @ :55, 5@:50, 5@:45, 5@:40)
10x100 pull (4 strong @ 1:20, 1 easy @ 1:40)
5x200 IM @ 3:30 (1 kick/swim, 1 drill/swim, 3 swim)
500 Free Swim For Time (find someone to record your 100 splits)
200 cool down
*4700 Total*

B:
1000 choice warm up
20x50 swim (5 @ 1:05, 5@ :60, 5@ :55, 5@ :50)
10x100 pull (4 strong @ 1:45, 1 easy @ 2:15)
2x200 w/ :30 rest (1 kick/swim, 1 drill/swim by 25)
400 Free Swim For Time (find someone to record your 100 splits)
200 cool down
*4000 Total*

C:
800 choice warm up
12x50 swim (4 w/:20 rest, 4 w/:15 rest, 4 w/:10 rest)
6x100 pull (2 strong w/:15 rest, 1 easy w/:60 rest)
2x200 w/ :30 rest (1 kick/swim, 1 drill/swim by 25)
200 Free Swim For Time (find someone to record your 100 splits)
100 cool down
*2700 Total*

3 comments:

wcb said...

new to your blog, are the distances meters or yards?

Sara McLarty said...

All workouts are in short course yards unless otherwise noted. (Summer months are usually Long Course Meters.)

wcb said...

thanks, training in Alaska forces a lot of pool time, as you can imagine....