A:
400 (swim/kick by 100)
400 pull (3/5 breathing pattern by 100)
16x25 @:30 (1fast/1ez, IM order)
8x125 @ 1:50 (25 sprint/100 smooth)
8x75 pull @ :55 (all strong)
8x25 @:45 (Dive in, sprint half pool, swim easy to the wall)
600 swim (100 IM/100 free, repeat)
8x25 @:45 underwater kick
4x150 pull (7/5/3 breathing pattern by 50)
200 choice cool down
*4600 total*

B:
400 (swim/kick by 100)
400 pull (3/5 breathing pattern by 100)
16x25 @:40 (1fast/1ez)
8x125 @ 2:30 (25 sprint/100 smooth)
8x75 pull @ 1:15 (all strong)
8x25 @:60 (Dive in, sprint half pool, swim easy to the wall)
400 swim free, smooth perfect technique
200 choice cool down
*3600 total*

C:
400 (swim/kick by 100)
400 pull (3/5 breathing pattern by 100)
16x25 w/:10 rest (1fast/1ez)
4x125 w/:30 rest (25 sprint/100 smooth)
4x75 pull w/15 rest (all strong)
300 swim free, smooth perfect technique
100 choice cool down
*2400 total*

Comments

Unknown said…
This is my last chance workout before my 4th of July party:) Gotta look good in my swim suit!
Thursday, 03 July, 2014
runningmoms said…
Thank you for the workouts! They are awesome and much appreciated! Do you think you can post some that are long course? Thanks!!
Sunday, 06 July, 2014
Anonymous said…
Hello,
First of all I want to thank you for the effort and time you spent to post this on your blog.

Now my question, that decreased quiet much after having seen the definition page, I saw in the three workouts of this post this: 16x25 @ 00:30 (1fast/1ez, IM order).
The 1ez, for what does it stand? I know the IM order, but I still don't understand how I should swim this exercise of the workout.
Thank you very much.

Cheers,
Isabelle
Sunday, 13 July, 2014
Anonymous said…
Hi,

I went to look if I could find the "ez", it stands for easy right? Thanks. :)
Monday, 14 July, 2014
Anonymous said…
No recent posts?? Is this blog dead?
Thursday, 07 August, 2014
Anonymous said…
I miss the workouts too.
Tuesday, 19 August, 2014
Anonymous said…
ez=easy.
Monday, 31 August, 2015
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