A:
600 warm up (200 free/100 choice, repeat)
8x75 @ 1:15 (kick/drill/swim by 25)
6x150 pull @ 2:10 (steady)
4x300 @ 4:30 (100 free/100 IM/100 free)
1x500 w/:30 rest (NO walls, Turn at the T)
16x25 @ :30 (1 underwater kick, 1 FAST swim, 1 easy swim, repeat)
200 cool down
*4400 Total*

B:
600 warm up (200 free/100 choice, repeat)
8x75 @ 1:45 (kick/drill/swim by 25)
4x150 pull @ 2:45 (steady)
4x150 @ 3:00 (100 free/50 non-free)
1x500 w/:30 rest (NO walls, Turn at the T)
8x25 @ :40 w/fins (1 underwater kick, 1 easy swim, repeat)
200 cool down
*3300 Total*

C:
600 warm up (200 free/100 choice, repeat)
8x75 w/:20 rest (kick/drill/swim by 25)
4x150 pull w/:30 rest (steady)
4x150 w/: 20 rest (100 free/50 non-free)
100 cool down
*2500 Total*

Comments

Anonymous said…
What is the rest between sets. I have been doing a 1 to 1 work/rest. Is that right.
Sunday, 12 August, 2012
Sara McLarty said…
The A and B workouts have the set interval posted with each set (ex: @ 1:30...this means that you start the second interval 1:30 after starting the first).
The C workouts have a rest interval posted (ex: w/:30 rest...this means that you rest :30 seconds between each interval).
Happy Swimming
Sunday, 12 August, 2012
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