A:
5x200 w/:15 rest (swim/pull/swim/kick/IM by 200)
4 x [6x25 drill @ :30
      5x50 @ :50 (25 FAST!/25 easy)
      4x100 pull @ 1:30 (descend 1-4)]
200 cool down
*4400 total*

B:
4x200 w/:15 rest (swim/pull/swim/kick by 200)
3 x [6x25 drill @ :45
      5x50 @ :60 (25 FAST!/25 easy)
      4x100 pull @ 1:55 (descend 1-4)]
200 cool down
*3400 total*

C:
3x200 w/:30 rest (swim/pull/kick by 200)
2 x [6x25 drill w/:20 rest
      5x50 w/:20 rest (25 FAST!/25 easy)
      4x100 pull w/:20 rest (descend 1-4)]
200 cool down
*2400 total*

Comments

Anonymous said…
Very interresting blog!
It is not always easy to find training variation, especially for endurance training.
A question: when you write 4x100m @1:30, do you mean including the rest? And if not, how much rest do you consider?

Taher, Brussels, Belgium
Thursday, 17 October, 2013
Shanks said…
Taher: When she writes 4x100m @1:30 that means you are LEAVING on the 1:30. So hopefully you're touching the wall at 1:15-1:25 so you get at least a little rest in there.

So yes, that is including rest.
Monday, 11 November, 2013
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