Friday, August 3

**LCM**

A:
500 choice warm up
8x50 kick @ 1:10
8x50 @ :60 (25 Tarzan drill/25 swim)
4x200 swim @ 3:10 (No Walls/Turn @ the T)
3x300 swim w/:30 rest (Draft Packs, rotate every 100)
4x50 w/:15 rest (25 feet-first sculling/25 swim)
6x100 @ 1:45 (50 free/50 non-free)
300 cool down (50 Frog-on-a-Lilypad/100 swim/repeat)
*4100 Total*

B:
500 choice warm up
6x50 kick @ 1:30
6x50 @ 1:15 (25 Tarzan drill/25 swim)
4x200 swim @ 4:10 (No Walls/Turn @ the T)
4x50 w/:15 rest (25 scull /25 swim)
6x100 @ 2:15 (50 free/50 non-free)
300 cool down (50 Frog-on-a-Lilypad/100 swim/repeat)
*3000 Total*

C:
400 choice warm up
4x50 kick w/:20 rest
4x50 w/:15 rest (25 Tarzan drill/25 swim)
4x200 swim w/:30 rest (No Walls/Turn @ the T)
4x100 w/:15 rest (50 free/50 non-free)
300 cool down (50 Frog-on-a-Lilypad/100 swim/repeat)
*2300 Total*

3 comments:

Ralf Diegel said...

Hey Sara, thank you very much for your great workouts, our group of 10 masters really enjoy them!
Just one question:
What is a "Tarzan Drill"???
Thanks
Ralf

Sara McLarty said...

Hi Ralf,
If you look at the top of the website (under the NTC logo), you will see additional pages:
"Terms and Definitions" and
"Swimming Drills".
All your questions will be answered there!
Happy Swimming

Bunot Triathlon said...

great blog.

thanks for sharing some useful tips on swimming.

http://bunotdoestriathlon.blogspot.com/p/swim.html