Wednesday, January 20

Attack of the 25's!

A:
400 choice warm up.
20x25 @ :30 (3 build, 1 easy)
500 swim (NO walls)
16x25 @ :30 (IM order)
400 IM (kick/drill/swim/FAST by 25)
12x25 @ :30 (1 easy/1 FAST!)
300 pull (3/5 breathing pattern by 50)
8x25 @ :40 (FAST 15 meters kick underwater)
200 choice kick
4x25 @ :60 (all RACE, from a dive)
100 easy/recovery
10x50 pull @ :45 (distance per stroke)
200 cool down
*4100 total*

B:
400 choice warm up.
16x25 @ :40 (3 build, 1 easy)
400 swim (NO walls)
12x25 @ :40 (1 non-free/1 free)
300 (kick/drill/swim by 25)
8x25 @ :40 (1 easy/1 FAST!)
200 pull (3/5 breathing pattern by 50)
6x25 @ :45 (FAST 10 meters kick underwater)
150 choice kick
4x25 @ :60 (all RACE, from a dive)
100 easy/recovery
8x50 pull @ :60 (distance per stroke)
200 cool down
*3300 total*

C:
300 choice warm up.
12x25 w/:15 rest (3 build, 1 easy)
300 swim (NO walls)
8x25 w/:15 rest (1 non-free/1 free)
300 (kick/drill/swim by 25)
6x25 w/:15 rest (1 easy/1 FAST!)
200 pull (3/5 breathing pattern by 50)
6x25 w/:15 rest (FAST 5 meters kick underwater)
100 choice kick
4x25 w/:30 rest (all RACE, from a dive)
100 easy/recovery
4x50 pull w/:15 rest (distance per stroke)
100 cool down
*2500 total*

1 comment:

Anonymous said...

Sooooo happy to have your workouts back in '16! Yay!! :)