Strong Starts

Long Course Meters

A:

2 x 200 swim/50 kick.

10 x 50 @ 1:00 (fast underwater streamline, kick & breakout, 8 strokes fast without breathing, remainder easy).

8 x 100 @ 1:55 (20 strokes NON-FREE fast off the start, remainder easy free).

4 x 150 pull @ 2:45 (10 strokes fast off EVERY wall).

3 x 200 swim @ 3:40 (get faster each 50).

200 choice cool down

*3200 total*

B:

2 x 200 swim/50 kick.

8 x 50 @ 1:15 (fast underwater streamline, kick & breakout, 8 strokes fast without breathing, remainder easy).

5 x 100 @ 2:20 (20 strokes NON-FREE fast off the start, remainder easy free).

4 x 150 pull @ 3:15 (10 strokes fast off EVERY wall).

2 x 200 swim w/:20 rest (get faster each 50).

100 choice cool down

*2500 total*

C:

2 x 200 swim/50 kick.

8 x 50 w/:15 rest (fast underwater streamline, kick & breakout, 8 strokes fast without breathing, remainder easy).

5 x 100 w/:20 rest (20 strokes fast off the start, remainder easy).

4 x 150 pull w/:30 rest (10 strokes fast off EVERY wall).

100 choice cool down

*2100 total*