Monday, October 31

*Long Course Meters

A:
400 swim/200 kick warm up
4x150 w/fins @ 2:30 (100 swim/50 kick)
3x300 @ 5:00 (100 free/100 IM/100 free)
4x200 pull @ 3:10 (descend 1-4)
3x300 swim w/:15 seconds rest (3/5/7 breathing pattern by 50)
6x100 (2@ 1:30, 2@ 1:40, 2@ 1:50)
*4400 Total*

B:
400 swim/200 kick warm up
4x150 w/fins @ 3:00 (100 swim/50 kick)
4x150 @ 3:30 (50 free/50 non-free/50 free)
4x150 pull @ 3:00 (descend 1-4)
4x150 swim w/:15 seconds rest (3/5/7 breathing pattern by 50)
6x100 @ 2:00 (2 fast, 2 medium, 2 easy)
*3600 Total*


B:
400 swim/200 kick warm up
4x150 w/fins w/:15 rest (100 swim/50 kick)
4x150 w/:20 rest (50 free/50 non-free/50 free)
4x150 pull w/:20 rest (3/5/3 breathing pattern by 50)
100 cool down*2500 Total*

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