Friday, July 19

*Long Course Meters*

Aquathon Workout:
600 snake swim/3 laps around soccer field (~1 mile)
300 snake swim/2 laps around soccer field (~2/3 mile)

Swim Workout:

A:
500 choice/300 pull/200 kick
500 pull (build each 100)
500 (50 kick/200 IM, repeat)
300 pull (build each 100)
300 (50 kick/100 IM, repeat)
3 x [100 FAST! swim @ 2:00
     100 easy kick @ 2:30]
8x50 fins @ 1:05 (25 FAST!/25 easy)
4x100 @ 2:00 (25 kick/25 swim)
300 cool down
*4300 total*

B:
400 choice/300 pull/200 kick
400 pull (build each 100)
400 (50 kick/50 drill/100 swim, repeat)
300 pull (build each 100)
300 (50 kick/50 non-free/50 free, repeat)
3 x [100 FAST! swim @ 2:30
     100 easy kick @ 3:00]
4x50 fins @ 1:20 (25 FAST!/25 easy)
3x100 @ 2:30 (25 kick/25 swim)
200 cool down
*3600 total*

C:
200 choice/200 pull/200 kick
300 pull (build each 100)
300 (50 kick/50 drill/50 swim, repeat)
300 pull (build each 100)
300 (50 kick/50 non-free/50 free, repeat)
2 x [100 FAST! swim w/:30 rest
     100 easy kick w/:30 rest]
4x50 fins w/:20 rest (25 FAST!/25 easy)
100 cool down
*2500 total*

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