A:
400 warm up (kick every 4th 25)
4x150 @ 2:30 (50 kick w/NO board/100 pull w/buoy only)
9x100 swim @ 1:30 (1 FAST/1 ez/2 FAST/1ez/3 FAST/1ez)
8x100 @ 2:00 (25 kick/50 swim/rest 10 sec/25 FAST butterfly)
7x100 IM @ 1:45
6x100 pull @ 1:25 (3/5 breathing pattern by 25)
5x100 @ 1:40 (25 FAST!/75 easy swim)
*4500 total*

B:
400 warm up (kick every 4th 25)
9x100 swim @ 2:00 (1 FAST/1 ez/2 FAST/1ez/3 FAST/1ez)
8x100 @ 2:45 (25 kick/50 swim/rest 10 sec/25 FAST)
7x100 pull @ 1:55 (3/5 breathing pattern by 25)
6x100 @ 2:15 (25 FAST!/75 easy swim)
*3400 total*

C:
400 warm up (kick every 4th 25)
6x100 swim w/:20 rest (2 FAST/1 ez/repeat)
5x100 w/:30 rest (25 kick/50 swim/rest 10 sec/25 FAST)
4x100 pull w/:20 rest (3/5 breathing pattern by 25)
3x100 w/:30 rest (25 FAST!/75 easy swim)
200 choice cool down
*2400 total*

Comments

Molly said…
Hi! Love your workouts. I'm confused by one direction, however. What does it mean to kick with no board?
Thanks
Monday, 03 February, 2014
Ajal said…
means to kick like backstroke but with arms in a streamline. that's for free or back.

fly and breast i usually do a couple strokes then gasp for air.
Tuesday, 29 September, 2015
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