**Long Course Meters**

A:
8x50 swim with fins @ :50
6x50 with fins @ :55 (25 underwater kick, 25 swim)
12x50 @ :60 (fly/back, breast/free, build free, repeat)
400 swim w/NO walls!
4x50 @ :55 (25 tarzan drill, 25 swim)
400 swim w/NO walls!
4x50 @ :55 (25 tarzan drill, 25 swim)
14x50 @ :45/:60 (1 fast, 1ez, 2fast, 1ez, 3fast, 1ez, 4fast, 1ez)
8x100 pull @ 1:40 (3/5 breathing pattern by 50)
200 cool down
*4200 Total*

B:
8x50 swim with fins @ :60
6x50 with fins @ 1:05 (25 underwater kick, 25 swim)
12x50 @ 1:10 (2x non-free/free, 1x build free, repeat)
300 swim w/NO walls!
4x50 @ 1:10 (25 tarzan drill, 25 swim)
300 swim w/NO walls!
4x50 @ 1:10 (25 tarzan drill, 25 swim)
6x100 pull @ 2:00 (3/5 breathing pattern by 50)
200 cool down
*3100 Total*

C:
8x50 swim with fins w/:15 seconds rest
6x50 with fins w/:15 rest (25 underwater kick, 25 swim)
12x50 w/:15 rest (2x non-free/free, 1x build free, repeat)
300 swim w/NO walls!
2x50 w/:30 rest (25 tarzan drill, 25 swim)
4x100 pull @ 2:00 (3/5 breathing pattern by 50)
100 cool down
*2300 Total*

Comments

Kenny Montgomery said…
This is a great swimming pool work out! Do you suggest this for someone that is just starting out or for people who are more fit.
Tuesday, 21 February, 2012
Marisa said…
Personally, I would recommend this workout to more experienced swimmers because, not only is long course challenging, but taking away the walls makes for zero rest in the warmup. It's definitely a fun workout though! I would stick to short course for a few weeks if you are just starting out.
Wednesday, 29 February, 2012
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