A:
10 min choice swim
300 Kick
6x75 @ 1:20 (50 Kick/25 Swim)
8x50 @ :60 (25 non-free/25 Free FAST)
2 x [4x50 w/band and paddles (no buoy) @ :45
4x100 with band, buoy, & paddles @ 1:20
200 easy/swim]
100 swim FAST @ 1:20/50 easy/recovery
2x100 swim FAST @ 1:20/50 easy/recovery
3x100 swim FAST @ 1:20/50 easy/recovery
300 cool down (NO Walls, Turn @ the T)
*~4300 total*
B:
10 min choice swim
300 Kick
8x75 @ 1:45 (25 Kick/50 Swim)
8x50 @ 1:20 (25 non-free/25 Free FAST)
4x50 w/band and paddles (no buoy) @ 1:15
4x100 with band, buoy, & paddles @ 2:15
200 easy/swim
3x100 swim FAST @ 1:50
300 cool down (NO Walls, Turn @ the T)
*~3300 total*
C:
10 min choice swim
100 Kick
4x75 w/:20 rest (25 Kick/50 Swim)
4x50 w/:20 rest (25 non-free/25 Free FAST)
4x50 pull w/:15 rest
4x100 pull w/:15
3 x [100 swim FAST w/:10 rest
50 easy swim w/:30 rest]
300 cool down (NO Walls, Turn @ the T)
*~2200 total*
10 min choice swim
300 Kick
6x75 @ 1:20 (50 Kick/25 Swim)
8x50 @ :60 (25 non-free/25 Free FAST)
2 x [4x50 w/band and paddles (no buoy) @ :45
4x100 with band, buoy, & paddles @ 1:20
200 easy/swim]
100 swim FAST @ 1:20/50 easy/recovery
2x100 swim FAST @ 1:20/50 easy/recovery
3x100 swim FAST @ 1:20/50 easy/recovery
300 cool down (NO Walls, Turn @ the T)
*~4300 total*
B:
10 min choice swim
300 Kick
8x75 @ 1:45 (25 Kick/50 Swim)
8x50 @ 1:20 (25 non-free/25 Free FAST)
4x50 w/band and paddles (no buoy) @ 1:15
4x100 with band, buoy, & paddles @ 2:15
200 easy/swim
3x100 swim FAST @ 1:50
300 cool down (NO Walls, Turn @ the T)
*~3300 total*
C:
10 min choice swim
100 Kick
4x75 w/:20 rest (25 Kick/50 Swim)
4x50 w/:20 rest (25 non-free/25 Free FAST)
4x50 pull w/:15 rest
4x100 pull w/:15
3 x [100 swim FAST w/:10 rest
50 easy swim w/:30 rest]
300 cool down (NO Walls, Turn @ the T)
*~2200 total*
Comments
What does 6x75 @ 1:20 (50 Kick/25 Swim) mean?
Thanks,
~Marnee
@hippygyrl
75 meters
including 50m only leggs with a plank, and 25 m swimming arms and leggs
You do this 6 time, each in 1 minute and 20 seconds
You take rest between the 6 rows
Taher