Monday, January 16

Long Course Meters

A:
5 minute choice warm up
4x150 @ 3:00 (50 kick/100 swim)
2 x [500 pull w/:30 rest
4x125 @ 2:15 (descend 1-4)]
100 easy
4x200 swim @ 3:30 (50 SPRINT, 150 cruise w/no walls)
400 IM (kick/drill/swim/freestyle by 25)
200 cool down
*4500 Total*

B:
5 minute choice warm up
4x150 w/fins @ 3:00 (50 kick/100 swim)
2 x [400 pull w/:30 rest
4x100 @ 2:15 (descend 1-4)]
100 easy
3x200 swim @ 4:30 (50 SPRINT, 150 cruise w/no walls)
200 cool down
*3400 Total*

C:
5 minute choice warm up
4x150 w/fins w/:20 rest (50 kick/100 swim)
2 x [300 pull w/:30 rest
3x100 w/:15 rest (descend 1-3)]
50 easy
2x200 swim w/:30 rest (50 SPRINT, 150 cruise w/no walls)
100 cool down
*2550 Total*

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