Monday, May 21

**Long Course Meters**

A:
600 warm up (200 swim/100 kick, repeat)
8x50 @ 1:10 (IM switch)
5x200 pull @ 3:15 (negative split)
10x100 swim (3 @ 1:40, 2 @ 1:30, repeat)
4x250 w/:20 rest (fly/free/back/free/breast by 50)
100 cool down
*4100 Total*

B:
600 warm up (200 swim/100 kick, repeat)
8x50 @ 1:15 (25 drill/25 swim)
4x200 pull @ 4:00 (negative split)
8x100 swim (2 @ 2:10, 2 @ 1:50, repeat)
4x150 w/:20 rest (free/non-free/free 50)
100 cool down
*3300 Total*

C:
600 warm up (200 swim/100 kick, repeat)
6x50 w/:15 rest (25 drill/25 swim)
4x150 pull w/:20 rest (50 easy, 50 medium, 50 fast)
4x150 w/:20 rest (free/non-free/free 50)
100 cool down
*2200 Total*

1 comment:

-Borden said...

Hey Coach! Love the blog, thanks for doing this. Quick question, I find myself between A&B on the pace and I am not sure how to adjust it to suit my needs. Is there some formula like "your 1k pace -5 seconds for harder laps, 1k pace +5 for easy ones?" you can give us?

Thanks in advance!