Wednesday, January 26

**Long Course Meters**

A:
800 snake warm up
2 x [4x50 @ :55 (25 fast/25 easy)
3x100 @ 1:45 (build to fast)]
3 x [200 pull easy @ 3:15
100 swim FAST @ 1:45
100 pull easy @ 1:45
50 swim FAST @ :60
50 easy recovery @ 1:30]
400 IM (25 kick/25 drill/25 swim/25 freestyle)
4x100 IM @ 1:45 (free/back/breast/free by 25)
200 cool down
*4300 Total*

B:
800 snake warm up
4x50 @ 1:10 (25 fast/25 easy)
3x100 @ 2:15 (build to fast)
4x50 @ 1:10 (25 fast/25 easy)
2 x [200 pull easy @ 4:00
100 swim FAST @ 2:15
100 pull easy @ 2:15
50 swim FAST @ 1:15
50 easy recovery @ 2:00]
400 straight (25 kick/25 swim/25 drill/25 swim)
6x50 @ 1:15 (25 free/25 non-free)
200 cool down
*3400 Total*

C:
600 snake warm up
4x50 w/:20 sec rest (25 fast/25 easy)
3x100 w/:40 sec rest (build to fast)
3 x [200 pull easy w/:30 rest
100 swim FAST w/:60 rest]
300 straight (25 kick/25 swim/25 drill/25 swim)
100 cool down
*2400 Total*

2 comments:

Carolyn said...

Hi there. Can you explain a "snake warmup"? Thanks.

Sara McLarty said...

If you have any questions about my swimming drills and terms, check out the links at the top of the blog. "Freestyle swimming Drills" and "Terms & Definitions"
Enjoy and happy swimming:)