Friday, March 16

**Long Course Meters**

A:
200 swim/200 kick/200 pull/200 swim
10x50 @ :60 (25 tarzan drill/25 swim)
3x300 w/:30 rest (in draft packs, last person sprints to front each 50)
100 pull @ 1:45, 200 pull @ 3:15, 300 pull @ 4:45, 400 pull @ 6:15
100 easy recovery
2x100 w/:20 rest (50 overhead medicine ball toss/50 medicine ball chest toss)
5x100 IM @ 2:00
200 cool down
*4200 total*

B:
200 swim/200 kick/200 pull/200 swim
8x50 @ 1:15 (25 tarzan drill/25 swim)
10x50 @ 1:15 (in draft packs, last person sprints to front each 50)
100 easy recovery
2x100 w/:30 rest (50 overhead medicine ball toss/50 medicine ball chest toss)
4x100 @ 2:15 (25 non-free/75 free)
200 cool down
*2600 total*

C:
200 swim/200 kick/200 pull/200 swim
6x50 w/:20 rest (25 tarzan drill/25 swim)
9x50 w/:15 rest (1 50 FAST!, 2 easy)
50 easy recovery
2x100 w/:30 rest (50 overhead medicine ball toss/50 medicine ball chest toss)
3x100 @ 2:15 (25 non-free/75 free)
100 cool down
*2200 total*

1 comment:

Anonymous said...

Can someone please let me know what the medicine ball toss his, I have never seen that in the workouts and I looked under the drills and definitions and could find nothing about them.
Thank you!