A:
600 choice warm up
12x50 choice (4x: kick @ 1:00, drill @ :55, swim @ :50)
6x100 swim @ 1:30
4x150 pull (buoy only) @ 2:15 (3/5/7 breathing pattern by 50)
3x200 swim (100 free/100 IM) @ 3:15
2x300 pull (w/paddles) @ 4:45
600 w/fins (50 dolphin kick on back, 100 swim)
200 cool down
*4400 Total*

B:
500 warm up
12x50 (4x: kick @ 1:20, drill @ 1:10, swim @ 1:00)
5x100 swim @ 2:00
3x150 pull (buoy only) @ 3:00 (3/5/7 breathing pattern by 50)
2x200 swim (50 free/50 non-free) w/:20 sec rest
2x250 pull (paddles optional) @ 5:00
500 w/fins (50 dolphin kick on back, 100 swim)
100 cool down
*3600 Total*

C:
400 warm up
3x50 kick w/:30 sec rest
3x50 drill w/:25 sec rest
3x50 swim w/:20 sec rest
4x100 swim w/:20-:30 sec rest
4x100 pull w/:20-:30 sec rest
4x100 w/fins (50 kick on your back/50 swim) w/:30 sec rest
100 cool down
*2200 Total*

Comments

Anonymous said…
How hard should the efforts be, for instance, on the 50s and the 200s? Is everything hard, and then the recovery until the interval time is up? Or are some intervals swum easy, some moderate, and some fast? I am new to swimming and am never sure how to structure a workout--how hard I should be pushing myself.
Friday, 11 June, 2010
Post a Comment