Monday, October 26

A:
500 choice warm up
12x50 @ :60 (kick/drill by 25)
6x50 @ :50 (descend 1-3, 4-6)
3x300 @ 4:30 (100 free/100 IM/100 free)
3x300 @ 4:20 (strong pull)
3x300 @ 4:10 (negative split @ 150 wall)
8x25 @ :30 easy drill
4x150 w/ :15 rest (3/5/7 breathing pattern by 50)
100 cool down
*5100 Total*

B:
500 choice warm up
10x50 @ 1:10 (kick/drill by 25)
6x50 @ :60 (descend 1-3, 4-6)
3x200 @ 3:45 (150 free/50 non-free)
3x200 @ 3:30 (strong pull)
3x200 @ 3:30 (negative split @ 100 wall)
6x25 @ :35 easy drill
3x150 w/ :20 rest (3/5/7 breathing pattern by 50)
100 cool down
*3800 Total*

C:
500 choice warm up
8x50 w/:15 rest (kick/drill by 25)
6x50 w/:20 rest (descend 1-3, 4-6)
2x200 w/:20 rest (150 free/50 non-free)
2x200 w/:20 rest (strong pull)
2x200 w/:20 rest (negative split @ 100 wall)
8x25 @ :45 easy drill
100 cool down
*2700 Total*

2 comments:

Anonymous said...

Hi,
I was wondering whether you work with paddles. I don't see any reference to paddles, but wonder whether "pull strong" should be done with or without paddles.
Thx.

Sara McLarty said...

Every 'pull' set is designed to be swum with OR without paddles. It is your choice, if you have paddles, if you like paddles, or if you want to use paddles. Enjoy!