10x100 Freestyle swim SCY/SCM/LCM
4 @ 1:50/2:00/2:10
3 @ 1:40/1:50/2:00
2 @ 1:30/1:40/1:50
1 @ 1:20/1:30/1:40
4x100 Breaststroke kick
ALL on 2:10/2:20/2:30
10x50 Drill Swim
Odds: Freestyle @1:05
Evens: Breaststroke @1:10
8x100 Swim: Alt. 25 Fast (25 Fast/75 Easy-25 easy/25 fast/50 easy-50 easy/25 fast/25 easy, etc.)
First Four Free @1:50/2:00/2:05
Second Four *** @1:55/2:00/2:05
50 easy
3x200 Kick Descend 1-3 with Fins (long or zoomers)
All on 3:10/3:20/3:30
Next set is done 6 to 8 to 10 times through depending on your level
Odd Rounds Free/Even Rounds ***
[50
[75 ALL on 1:10/1:15 for free-1:20/1:30 for ***
[100
NOTE: This set is only for Short Course (Yards or Meters)
10x50 Warm Down
4 @ :55/1:00/''
3 @ 1:00/1:05/''
2 @ 1:05/1:10/''
1 @ 1:10/1:15/''
Total: 4,600
How much time should this workout take ? At my level, I can do about 2,100 yards in an hour on a good day - can you split this into two workouts ? What do you recommend ?
Thanks,
Nelson
How much time should this workout take ? At my level, I can do about 2,100 yards in an hour on a good day - can you split this into two workouts ? What do you recommend ?
Thanks,
Nelson
