**Long Course Meters**

A:
500 choice warm up
8x150 @ 2:45 (50 kick/100 swim)
4x300 pull @ 4:30 (descend 1-4)
8x50 @ 1:10 (25 non-free drill/25 free)
9x100 @ 1:45 (2: IM FAST!, 1: easy free, repeat)
200 cool down
*4400 Total*

B:
500 choice warm up
6x150 @ 15 sec rest b/w each (50 kick/100 swim)
4x200 pull @ 3:45 (descend 1-4)
6x50 @ 1:20 (non-free/free)
6x100 swim (2: FAST! @ 1:50, 1: easy @ 2:15, repeat)
200 cool down
*3400 Total*

C:
400 choice warm up
6x150 w/:15 rest (50 kick/100 swim)
4x150 pull w/:20 rest (descend 1-4)
6x50 w/:20 rest (non-free/free)
150 cool down
*2500 Total*

Comments

Anonymous said…
What is the difference between when you have swim and free? What type of kicks do we do when you list kick? Is warm-up for drills or just swimming easy free and non-free?
Saturday, 13 April, 2013
Anonymous said…
Hello Sara I am new in triathlon and I'm working on my swimming I would love to follow your workouts but I'm confused with A, B, C on Monday and the same A, B, C on Wednesday and Friday do I follow the workouts.
Wednesday, 11 June, 2014
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