A:
500 warm up
8x75 @ 1:15 (kick/drill/swim by 25; IM order)
12x25 @ :30 (descend 1-3 fly, 4-6 back, 7-9 breast, 10-12 free)
100 IM easy
4 x [200 pull @ 2:50
150 swim @ 2:10
100 IM @ 1:40
50 FAST free @ :60]
3 x [150 pull @ 2:10
100 IM @ 1:40
50 FAST kick @ 1:30]
200 cool down
*4600 Total*

B:
500 warm up
6x75 @ 1:30 (kick/drill/swim by 25)
12x25 @ :30 (descend 1-3, 4-6, 7-9, 10-12)
3 x [200 pull @ 3:30
150 swim @ 2:50
100 IM @ 2:00
50 FAST free @ 1:30]
2 x [150 pull @ 3:00
100 IM @ 2:00
50 FAST kick @ 2:00]
200 cool down
*3700 Total*

C:
400 warm up
4x75 w/:45 sec rest (kick/drill/swim by 25)
8x25 @ :45 (descend 1-4, 5-8)
2 x [200 pull @ 2:50
150 swim @ 2:10
100 IM @ 1:40
50 FAST free @ :60]
2 x [150 pull @ 2:10
100 IM @ 1:40
50 FAST kick @ 1:30]
100 cool down
*2600 Total*

Comments

Anonymous said…
hi! i am new to your site and love it already! trying to decipher the codes: 8x25 @ :45 sec (i understand, but with descend? 1-4, 5-8? what does that mean? sorry for being so naive, but i want to maximize your workouts! thanks again for posting such great material.
Tuesday, 22 September, 2009
Sara McLarty said…
Hi, glad you are enjoying the NTC Master's Swimming workout blog. 8x25 @ 45 (descend 1-4, 5-8) means that you are going to swim eight 25y laps on a :45 second interval. The first 25 is nice and easy, the second one is medium, the third one is strong, and the fourth is fast. "Descend 1-4" means you should descend your time for the 25. Then start over with easy on number 5 and descend to number 8.
Good luck and swim fast!
Coach Sara:)
Friday, 25 September, 2009
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