Friday, April 15

*Long Course Meters*

A:
10 minute choice warm up
10x50 @ :55 (descend stroke count 1-5, 6-10)
[50, 100, 150, 200, 250, 200, 150, 100, 50, all pull (:60 for first & last 50, add or subtract :40 per additional 50)
6x50 @ :60 (sailboat drill w/board)
4x150 @ 2:45 (100 swim, 50 kick)
4x50 @ :60 (as few strokes as possible!)
[50, 100, 150, 200, 150, 100, 50, all swim (:60 for first & last 50, add or subtract :45 per additional 50)
200 cool down
*4300 total*

B:
10 minute choice warm up
8x50 @ 1:05 (descend stroke count 1-4, 5-8)
[50, 100, 150, 200, 200, 150, 100, 50, all pull (:60 per 50...LONG smooth strokes)
6x50 @ 1:10 (sailboat drill w/board)
4x150 @ 3:30 (100 swim, 50 kick)
6x50 @ 1:15 (as few strokes as possible!)
200 cool down
*3300 total*

C:
10 minute choice warm up
8x50 w/:20 seconds rest (descend stroke count 1-4, 5-8)
[50, 100, 150, 150, 100, 50, all pull (:20 rest between each segment...LONG smooth strokes)
6x50 w/:20 rest (sailboat drill w/board)
3x150 w/:30 rest (100 swim, 50 kick)
4x50 w/:15 rest (as few strokes as possible!)
100 cool down
*2450 total*

1 comment:

Anonymous said...

Thanks for posting these workouts. They're very useful and they accomplish a social function: you can have great workouts without having to pay for them (like in so many blogs) or having an instructor. Even if you don't get many comments your work is still appreciated, even in Portugal.