Wednesday, January 27

Go Looooonnnnnng!

A:
1000 warm up (150 swim/50 kick/repeat)
4x200 pull @ 3:00 (descend 1-4)
800 swim (100 free/100 IM/repeat)
6x100 @ 1:45 (25 sprint kick/70 strong swim)
600 swim (no walls)
8x50 @ :45 (any 20 strokes FAST)
400 pull (3/5 breathing pattern by 50)
200 cool down
*4800 total

B:
800 warm up (150 swim/50 kick/repeat)
4x200 pull @ 4:00 (descend 1-4)
600 swim (100 free/50 non-free/repeat)
4x100 @ 2:20 (25 sprint kick/70 strong swim)
400 swim (no walls)
8x50 @ :60 (any 20 strokes FAST)
200 pull (3/5 breathing pattern by 50)
200 cool down
*3800 total

C:
600 warm up (150 swim/50 kick/repeat)
3x200 pull w/:20 rest (descend 1-3)
300 swim (100 free/50 non-free/repeat)
4x100 w/:15 rest (25 sprint kick/70 strong swim)
200 swim (no walls)
4x50 w/:10 rest (any 20 strokes FAST)
200 cool down
*2500 total

3 comments:

Ċ½ilvinas Grigaitis said...

Hi! Greetings from Lithuania. I just wanna double check. Does "@ 3:00" mean that in 3 minutes you have to swim the distance and that includes rest time between the first one and second one? Thanks!

Anonymous said...

Yes

Unknown said...

What does "any 20 strokes" mean?