Friday, January 14

**Long Course Meters**

A:
500 warm up
400 kick/swim by 50
300 IM (kick/drill/swim by 25)
200 (10 strokes off each wall super FAST!)
100 tarzan drill
5 x [50 kick @ 1:10
100 swim @ 1:30]
50 easy recovery
3 x [100 kick @ 2:15
200 swim @ 3:15]
100 easy recovery
3 x Suicides! (15m/30m/50m) (see Terms & Definitions)
200 cool down
*4100 Total*

B:
500 warm up
400 (kick/swim by 50)
300 (non-free/free by 50)
200 (10 strokes off each wall super FAST!)
100 (25 tarzan drill/25 swim/repeat)
4 x [50 kick @ 1:30
100 swim @ 2:00]
50 easy recovery
2 x [100 kick @ 3:00
200 swim @ 4:00]
50 easy recovery
3 x Suicides! (15m/30m/50m) (see Terms & Definitions)
100 cool down
*3500 Total*

C:
400 warm up
300 (kick/swim by 50)
200 (10 strokes off each wall super FAST!)
100 (25 tarzan drill/25 swim/repeat)
4 x [50 kick w/:20 rest
100 swim w/:20 rest]
1 x [100 kick w/:20 rest
200 swim w/:20 rest]
50 easy recovery
2 x Suicides! (15m/30m/50m) (see Terms & Definitions)
100 cool down
*2400 Total*

1 comment:

Ed said...

Hi Coach Sara:

Please pass on this important cold-weather swimming information to my fellow Masters teammates.

If you leave your swimming goggles on while you make the run to the bathrooms after practice, at least your eyeballs will still be warm by the time you get there.

You're welcome.