Sprint/Stroke 3,000 LC Meters
Designed by Jeff Taylor
2/12/2019
Workout - 26807
3000 meters
Warmup (500) (10:00) 300 swim / 100 drill / 100 kick
Set
2 x 100 on 2:15
…OR…2:20…OR…2:25 choice kick
2 x 100 on 2:00
…OR…2:10…OR…2:20 choice drill
2 x 100 on 1:45
…OR…1:50…OR…2:00 choice swim
Set
2 rounds
2 x 100 on 1:45
...OR...2:00...OR...2:15…build 100 to 90%
4 x 50 on 1:00
...OR...1:10...OR...1:20…alt slow / fast x 25 on 50s
Set (500)
10 x 50 on 1:15
…OR 1:20…OR…1:30...stroke choice….all fast
Set Pull with paddles / bouy / snorkel
3 x 200 on 3:20
…OR 3:40…OR…4:00…OR…4:20 keep steady pace
Cool down 200 plus… |