Monday, November 7

**Long Course Meters**

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x100 swim @ 1:40 (descend 1-3, 4-6)
4x150 pull @ 2:30
3x200 swim @ 3:20 (negative split @ the 100 wall)
2x300 pull @ 5:00 (3/5 breathing pattern by 50)
1x600 (200 IM kick, 200 IM drill, 200 IM swim)
200 cool down
*4100 Total*

B:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x100 swim @ 2:00 (descend 1-3, 4-6)
4x150 pull @ 3:00
3x200 swim @ 4:00 (negative split @ the 100 wall)
2x300 pull (#1: free/non-free by 50, #2: 3/5 breathing pattern)
200 cool down
*3500 Total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
6x100 swim w/:20 seconds rest (descend 1-3, 4-6)
4x150 pull w/:30 seconds rest (distance per stroke)
3x200 swim w/:30 rest (3/5 breathing pattern by 50)
100 cool down
*2500 Total*

1 comment:

Lindsey W said...

I'm interested in finding out what Down and Outs are on a 25? Is that in and out from the flags underwater? Thanks!
Lindsey
lwhyte1980@gmail.com