Friday, January 3

Happy New Year Swimmers!
Welcome to 2014...sorry for the late start. Getting back on track with some great practices for you to enjoy:)

A:
400 (200 swim/200 pull)
300 (25 Kick/25 Drill/25 swim)
200 Pull
100 Kick
8x50 @ :55 (25 drill/25 swim, IM Order)
6x100 @ 1:25 (descend 1-3, 4-6)
8x25 kick @ :30 (ALL FAST!)
4x125 pull @ 2:00 (breathing every 5 strokes)
200 easy pull (50 shark drill/50 pull)
8x50 swim @ :45 (descend 1-4, 5-8)
8x25 kick @ :30 (ALL FAST!)
4x250 pull @ 3:45 (3/5 breathing pattern by 50)
200 easy pull (50 shark drill/50 pull)
100 cool down
*4800 total*

B:
400 (200 swim/200 pull)
300 (25 Kick/25 Drill/25 swim)
200 Pull
100 Kick
8x50 @ 1:05 (25 drill/25 swim)
6x100 @ 2:00 (descend 1-3, 4-6)
4x25 kick @ :45 (ALL FAST!)
4x100 pull @ 2:00 (breathing every 5 strokes)
100 easy pull (50 shark drill/50 pull)
8x50 swim @ :60 (descend 1-4, 5-8)
4x25 kick @ :40 (ALL FAST!)
4x100 pull @ 2:00 (3/5 breathing pattern by 50)
100 cool down
*3600 total*

C:
300 swim
200 Pull
100 Kick
4x50 w/:15 rest (25 drill/25 swim)
4x100 w/:20 rest (descend 1-4)
4x25 kick w/:15 rest (ALL FAST!)
4x100 pull w/:20 rest (breathing every 5 strokes)
100 easy pull (50 shark drill/50 pull)
4x50 swim w/:15 rest (descend 1-4)
4x25 kick w/:15 rest (ALL FAST!)
4x100 pull w/:20 rest (3/5 breathing pattern by 50)
100 cool down
*2600 total*

No comments: