Friday, December 7

**This workout is dedicated to the awesome swimmers at the Fleming Island YMCA! Congratulations on all your improvement...it is an honor to know that you use and enjoy these workouts!**

A:
500 choice
6 minute kick (:30 easy, :30 hard, 3x(:10 easy, :10 hard), repeat)
500 snake swim (every 4th 25 non-free)
300 swim (5 pop-ups every 50)
500 pull (build by 100)
300 IM (kick/drill/swim by 25)
5x100 @ 1:45 (25 FAST! kick, 50 FAST swim, 25 easy sailboat drill)
6x50 @ :55 (Tennessee Tumblers)
500 swim (as 5x100 IMs)
300 cool down (50 choice/100 swim, repeat)
*4000 Total*

B:
500 choice
6 minute kick (:30 easy, :30 hard, 3x(:10 easy, :10 hard), repeat)
400 snake swim (every 4th 25 non-free)
300 swim (5 pop-ups every 50)
400 pull (build by 100)
300 free (kick/drill/swim by 25)
4x100 @ 2:15 (25 FAST! kick, 50 FAST swim, 25 easy sailboat drill)
4x50 @ 1:10 (Tennessee Tumblers)
400 swim (50 free/50 non-free)
300 cool down (50 choice/100 swim, repeat)
*3400 Total*

C:
400 choice
6 minute kick (:30 easy, :30 hard, 3x(:10 easy, :10 hard), repeat)
300 snake swim (every 4th 25 non-free)
200 swim (5 pop-ups every 50)
300 pull (build by 100)
300 free (kick/drill/swim by 25)
3x100 w/:20 rest (25 FAST! kick, 50 FAST swim, 25 easy sailboat drill)
4x50 w/:20 rest (Tennessee Tumblers)
200 swim (50 free/50 non-free)
100 cool down
*2500 Total*

2 comments:

paul said...

Sara,

Thanks for the "shout out". We were planning on doing this workout on Wednesday, but lightning preempted us. We undertook everything this morning, except for the "get out of the pool, walk to the first lane", since the outside temperature was in the 40's. As Jacqueline departed the pool she said, "Thanks for the fun workout".

Paul

paul said...

Sara,

Thanks for the "shout out". We were planning on doing this workout on Wednesday, but lightning preempted us. We undertook everything this morning, except for the "get out of the pool, walk to the first lane", since the outside temperature was in the 40's. As Jacqueline departed the pool she said, "Thanks for the fun workout".

Paul