6 X 50 stroke/free 1:00 (1:05 for brst) (no more than 15sec rest)
6 X 100 free desc 1-3 and 4-6 on 1:50 (about 20 seconds rest betw fastest and next 3. (900)
pyramid by 50 alternate pull and swim. 50pull on :55 (pick interval for 100 and divide by 2. add for each 50) 100swim on 1:50 150pull on 2:45* 200swim on 3:40* 250pull on 4:15* 400/500 swim or 300 kick set: 6 X 50 or 3 X 100 :30-:40 rest 250pull* 200swim* 150pull* 100swim 50pull (1500 plus long swim/kick set) *no more than 20 seconds rest for these.
cool down.
As written, 3300, plus long swim, plus cool down. Adjust intervals as needed, these are what works for me.
Here is another workout that gives good yardage:
ReplyDeletewarm-up:
400swim
300pull
200kick (900)
6 X 50 stroke/free 1:00 (1:05 for brst) (no more than 15sec rest)
6 X 100 free desc 1-3 and 4-6 on 1:50 (about 20 seconds rest betw fastest and next 3.
(900)
pyramid by 50 alternate pull and swim.
50pull on :55 (pick interval for 100 and divide by 2. add for each 50)
100swim on 1:50
150pull on 2:45*
200swim on 3:40*
250pull on 4:15*
400/500 swim or 300 kick set: 6 X 50 or 3 X 100
:30-:40 rest
250pull*
200swim*
150pull*
100swim
50pull (1500 plus long swim/kick set)
*no more than 20 seconds rest for these.
cool down.
As written, 3300, plus long swim, plus cool down. Adjust intervals as needed, these are what works for me.
Lynn