Friday, January 15

Just Keep Swimming

A:
300 swim/200 buoy only/100 kick
8x50 @ 1:05 (IM switch)
4x150 w/buoy only @ 2:15 (steady effort)
1x150 recovery w/:30 rest (back/breast/free by 50)
4x150 swim @ 2:10 (strong)
1x150 recovery w/:30 rest (back/breast/free by 50)
4x150 w/paddles @ 2:05 (fast)
1x150 recovery w/:30 rest (back/breast/free by 50)
4x150 @ 2:00 (do what you can to make interval!)
8x50 @ 1:05 (IM switch)
200 cool down
*4600 total*

B:
300 swim/200 buoy only/100 kick
6x50 @ 1:15 (non-free/free by 50)
3x150 w/buoy only @ 3:00 (steady effort)
1x100 recovery w/:30 rest
3x150 swim @ 2:55 (strong)
1x100 recovery w/:30 rest
3x150 w/paddles @ 2:50 (fast)
1x100 recovery w/:30 rest
3x150 @ 2:45 (do what you can to make interval!)
4x50 @ 1:15 (non-free/free by 50)
200 cool down
*3400 total*

C:
300 swim/200 buoy only/100 kick
6x50 w/:15 rest (non-free/free by 50)
3x150 w/buoy only w/:20 rest (steady effort)
1x100 recovery w/:30 rest
3x150 swim w/:15 rest (strong)
1x100 recovery w/:30 rest
6x50 @ 1:15 (non-free/free by 50)
200 cool down
*2500 total*

2 comments:

max said...

IS "pull" assuming use of paddles in your workouts?

De Bon Air said...

IS "pull" assuming use of paddles in your workouts?