A:
400 choice warm up
8x25 @ :30 (build to FAST!)
4x100 @ 1:30 (best average!)
400 (50 kick/50 swim)
4x100 @ 1:25 (best average!)
400 (50 non-free/50 free)
4x100 @ 1:20 (best average!)
400 pull (3/5 breathing by 100)
8x50 @ :60 (ALL FAST!)
400 cool down (100 IM/100 free, repeat)
*4200 total*

B:
300 choice warm up
8x25 @ :40 (build to FAST!)
4x100 @ 2:00 (best average!)
400 (50 kick/50 swim)
4x100 @ 1:55 (best average!)
400 (50 non-free/50 free)
4x100 @ 1:50 (best average!)
400 pull (3/5 breathing by 100)
200 cool down
*3500 total*

C:
300 choice warm up
4x25 w/:20 rest (build to FAST!)
4x100 w/:30 rest (descend 1-4)
300 (50 kick/50 swim)
4x100 w/:30 rest (descend 1-4)
300 (50 non-free/50 free)
400 pull (3/5 breathing by 50)
200 cool down
*2400 total*

Comments

Anonymous said…
Thanks so much for posting your workouts each week-they are such a resource for me! 1 question though: It's not too much effort for me to make the level B intervals, but I sometimes don't make the A intervals and if I do each set is fairly high effort. Are all the timed sets meant to be high effort, and if not, is there a way of knowing how to taper the intensity throughout the workout? Thanks again! -Maddie, San Diego,CA
Sunday, 06 April, 2014
Isengrijn said…
Did my first B workout today! It was hard, but a great motivator (and more fun than C)! Hope to do some open water swims and a Half Challenge! Thanks!
Friday, 25 April, 2014
Unknown said…
These are some awesomely intense swim workouts. I'm nowhere near this level of training, but I'm hoping that my childhood swim lessons have some muscle memory left and I'll be at this level soon.

Chester Jones | http://www.bandcaquatics.com/
Thursday, 08 May, 2014
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