Wednesday, December 2

How Low Can You Go?

A:
600 warm up (200 swim/50 kick/50 drill, repeat)
6x100 @ 1:50 (IM drill)
300 pull (3/5 breathing pattern by 50)
6x100 @ 1:40 (25 kick on your back/50 swim/25 build)
300 pull (3/7 breathing pattern by 25)
6x100 @ 1:30 (build each 100 to FAST)
300 pull (No Walls)
6x100 @ 1:20 (make the interval!)
300 choice cool down
*4200 Total*

B:
500 warm up (150 swim/50 kick/50 drill, repeat)
6x75 @ 1:50 (back/breast/free by 25)
300 pull (3/3 breathing pattern by 50)
6x75 @ 1:40 (25 Tarzan drill/50 swim)
300 pull (3/5 breathing pattern by 25)
6x75 @ 1:30 (build each 75 to FAST)
300 pull (No Walls)
6x75 @ 1:20 (make the interval!)
200 choice cool down
*3400 Total*

C:
400 warm up (150 swim/50 kick, repeat)
6x50 w/:20 rest (non-free/free by 25)
200 pull (3/5 breathing pattern by 25)
6x50 w/:15 rest (25 Tarzan drill/25 swim)
200 pull (3/7 breathing pattern by 25)
6x50 w/:10 rest (build each 50 to FAST)
200 pull (No Walls)
6x50 w/:05 rest (all strong effort!)
100 choice cool down
*2300 Total*

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