Monday, January 4

Manic Monday

A:
600 warm up as (100 swim/50 kick)
300 pull (3/5 breathing pattern by 50)
600 as (200 IM drill/200 build/200 strong)
8x50 @ :60 (25 fast kick/25 sailboat drill)
8x50 @ :55 (w/buoy between ankles)
8x50 @ :50 (build each 50)
8x50 @ :45 (all strong)
300 pull (3/5 breathing pattern by 50)
600 as (200 IM drill/200 build/200 strong)
Fun cool down:
50 Tarzan drill/50 dog-paddle/200 swim
*4300 total*

B:
600 warm up as (100 swim/50 kick)
300 pull (3/5 breathing pattern by 50)
400 as (200 IM drill/200 strong)
6x50 @ 1:15 (25 fast kick/25 sailboat drill)
6x50 @ 1:10 (w/buoy between ankles)
6x50 @ :60 (build each 50)
6x50 @ :55 (all strong)
300 pull (3/5 breathing pattern by 50)
400 as (200 build/200 strong)
Fun cool down:
50 Tarzan drill/50 dog-paddle/200 swim
*3500 total*

C:
600 warm up as (100 swim/50 kick)
300 pull (3/5 breathing pattern by 50)
4x50 w/:10 rest (25 fast kick/25 sailboat drill)
4x50 w/:10 rest  (w/buoy between ankles)
4x50 w/:10 rest  (build each 50)
4x50 w/:10 rest  (all strong)
300 pull (3/5 breathing pattern by 50)
Fun cool down:
50 Tarzan drill/50 dog-paddle/200 swim
*2300 total*

1 comment:

Ellen said...

Just found your website! Am currently an injured runner so will definitely be using these workouts! Thank you very very much!!