Friday, July 20

A:
10 minute choice warm up
10x50 kick @ :55lcm/:45scy (w/fins) (25 FAST!, 25 easy)
10x50 IM order @ 1:05lcm/:55scy (25 drill/25 swim)
10x50 swim @ :55lcm/:45scy (odds: 25 ez/25 fast; evens: 25 fast/ 25 ez)
3x100, 2x150, 2x300...all pull (base: 1:30lcm/1:20scy)
1x300, 2x150, 3x100...all swim (base: 1:40lcm/1:30scy)
200 cool down
*4400 total* 

B:
10 minute choice warm up
8x50 kick @ 1:05 w/fins (25 FAST!/25 easy)
8x50 @ 1:15 (25 drill/25 swim)
8x50 swim @ 1:10 (odds: 25 ez/25 fast; evens: 25 fast/ 25 ez)
4x50 @ 1:00, 2x100 @ 2:00, 1x200 @ 3:45, 1x400 w/:30 rest...all pull
1x200 @ 4:00, 2x100 @ 2:00, 4x50 @ 1:00...all swim
200 cool down
*3500 total* 

C:
10 minute choice warm up
6x50 kick w/:15 rest w/fins (25 FAST!/25 easy)
6x50 w/:15 rest (25 drill/25 swim)
6x50 swim w/:15 rest (odds: 25 ez/25 fast; evens: 25 fast/ 25 ez)
4x50 w/:10 rest, 2x100 w/:15 rest, 1x200 w/:30 rest...all pull
1x200 w/:30 rest, 2x100 w/:15 rest, 4x50 w/:10 rest...all swim
100 cool down
*2600 total*

No comments: