A:
600 warm up (200 free/100 IM, repeat)
8x75 @ 1:20 (kick/drill/swim by 25)
100 kick @ 2:00
100 kick @ 2:00
200 swim @ 2:50
100 kick @ 2:00
200 swim @ 2:50
300 pull @ 4:00
100 kick @ 2:00
200 swim @ 2:50
300 pull @ 4:00
400 IM/free by 50 @ 6:15
100 kick @ 2:00
200 swim @ 2:50
300 pull @ 4:00
400 IM/free by 50 @ 6:15
500 NO Walls w/:30 rest
100 cool down
*4800 Total*

B:
600 warm up (200 free/100 non-free, repeat)
6x75 @ 1:40 (kick/drill/swim by 25)
100 kick @ 2:45
100 kick @ 2:45
200 swim @ 3:45
100 kick @ 2:45
200 swim @ 3:45
300 pull @ 5:30
100 kick @ 2:45
200 swim @ 3:45
300 pull @ 5:30
400 free/non-free by 50 w/:30 rest
400 NO Walls w/:30 rest
100 cool down
*3500 Total*

C:
600 warm up (200 free/100 non-free, repeat)
4x75 w/:15 rest (kick/drill/swim by 25)
2 x [100 kick w/:15 rest
200 swim w/:15 rest
300 pull w/:15 rest]
300 NO Walls w/:30 rest
100 cool down
*2500 Total*


Comments

tegarrett said…
I am curious about the intervals on the B workout. I have been consistently able to do the intervals on the B workout give or take a few seconds here or there but for this work out I was blown away by how fast the 200 interval was. What am I missing? Even the kick was out of my league.

I really appreciate your blog and have used your workouts for the last couple of months with an informal workout group at my college. Thanks!
Wednesday, 23 January, 2013
Sara McLarty said…
Thanks for noticing! I edited the intervals on the B group!
Wednesday, 23 January, 2013
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