Monday, June 14

A:
10 minute choice warm up
4x75 @ 1:20 (kick/drill/swim by 25)
4x75 @ 1:20 (3/5/7/9 breathing by 75)
4 x [50, 100, 150, 200 @ (:45, 1:25, 2:05, 3:05)
Alternate sets pull & swim;
NO extra rest between sets!]
50-100 easy recovery
450 kick w/board & fins (50 easy, 25 fast)
8x50 swim even pace @ :50
200 cool down
*4200 Total* (estimated)

B:
10 minute choice warm up
3x75 @ 1:50 (kick/drill/swim by 25)
3x75 @ 1:50 (3/5/7 breathing by 25)
3 x [50, 100, 150, 200 @ (:60, 2:00, 3:00, 4:00)
Alternate sets pull & swim;
NO extra rest between sets!]
50 easy recovery
300 kick w/board & fins (50 easy, 25 fast)
6x50 swim @ 1:00
100 cool down
*3200 Total* (estimated)

C:
10 minute choice warm up
3x75 w/:30 sec rest (kick/drill/swim by 25)
3x75 w/:30 sec rest (3/5/7 breathing by 25)
3 x [50, 100, 150 w/:20 sec rest
First set pull, 2nd set swim, 3rd set choice]
300 kick w/board & fins (50 easy, 25 fast)
100 cool down
*2200 Total* (estimated)

2 comments:

Ken M. said...

Just to let you know I've been following your workouts for the first time ever for the past two weeks. I've never done any swim team, etc type program before now. I caught the triathlon bug about a year ago and wanted to step up my swim workout. Your workouts have caused me to actually enjoy my swim workouts and up my mileage and improve my form.

Very appreciative here in O'fallon, MO.

Ken

Sara McLarty said...

Ken,
Thanks for the comment! I'm glad to hear that you enjoy the workouts and are seeing some improvement with your swimming!
Take care and have fun,
Sara:)