A:
200 swim/200 pull/200 kick/200 swim
400 SNAKE (25 easy, climb out, dive in, 25 FAST!, repeat)
16x25 @ :30 (1 kick, 1 drill, 1 FAST swim, 1 easy swim, repeat)
6 x [75 RACE! w/:05 rest
     75 easy/recovery w/:45 rest]
600 pull (3/5/7 breathing pattern by 50)
6 x Kickboard-Wars (kick against partner for :15 seconds, swim easy 25)
300 cool down (50 Frog/100 swim, repeat)
*3700 total*

B:
200 swim/200 pull/200 kick/200 swim
400 SNAKE (25 easy, climb out, dive in, 25 FAST!, repeat)
12x25 @ :40 (1 kick, 1 drill, 1 FAST swim, 1 easy swim, repeat)
6 x [50 RACE! w/:05 rest
     50 easy/recovery w/:45 rest]
450 pull (3/5/7 breathing pattern by 50)
6 x Kickboard-Wars (kick against partner for :15 seconds, swim easy 25)
300 cool down (50 Frog/100 swim, repeat)
*3200 total*

C:
200 swim/200 pull/200 kick
300 SNAKE (25 easy, climb out, dive in, 25 FAST!, repeat)
8x25 @ :50 (1 kick, 1 drill, 1 FAST swim, 1 easy swim, repeat)
5 x [50 RACE! w/:05 rest
     50 easy/recovery w/:45 rest]
300 pull (3/5/7 breathing pattern by 50)
4 x Kickboard-Wars (kick against partner for :15 seconds, swim easy 25)
300 cool down (50 Frog/100 swim, repeat)
*2400 total*

Comments

CARLOS HIDALGO said…
Ready to swim next workout. When is it coming? Thanx.
Tuesday, 19 February, 2013
Anonymous said…
When you say 50 Race :05 rest, does that mean rest :05 at each wall or just rest :05 before you do the easy part afterwards?

-Lisa
Thursday, 21 February, 2013
Sara McLarty said…
Hi Lisa,
The :05 rest means to rest just 5 seconds after the 50 RACE so that you can look at the clock and get your time, take a quick breath or two, and then start swimming the easy/recovery.
Happy Swimming,
Coach Sara:)
Friday, 22 February, 2013
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