Wednesday, December 30

A:
600 warm up w/fins (2x:200 swim, 100 kick)
9x50 kick w/fins (3 @ :60, 3 @ :50, 3 @ :45)
9x75 @ 1:20 (25 kick underwater, 25 easy free, 25 fast free)
9x25 pull @ :30 (descend 1-3, 4-6, 7-9)
9x200 broken: 100 smooth pull @ 1:30, 2x50 FAST free swim @ :60
9x100 swim @ 1:40 (3/5 breathing pattern by 50)
200 cool down
*4850 Total*

B:
600 warm up w/fins (2x:200 swim, 100 kick)
9x50 kick w/fins (3 @ :60, 3 @ :55, 3 @ :50)
6x75 @ 1:45 (25 kick underwater, 25 easy free, 25 fast free)
6x25 pull @ :40 (descend 1-3, 4-6)
6x200 broken: 100 smooth pull @ 2:00, 2x50 FAST free swim @ 1:15
6x100 swim @ 2:00 (3/5 breathing pattern by 50)
200 cool down
*3650 Total*

C:
600 warm up w/fins (2x:200 swim, 100 kick)
6x50 kick w/fins w/:20 sec rest
4x75 w/:40 sec rest (25 kick underwater, 25 easy free, 25 fast free)
4x25 pull w/:20 rest
4x200 broken: 100 smooth pull w/:30 rest, 2x50 FAST free swim w/:30 rest
4x100 swim w/:20 rest (3/5 breathing pattern by 50)
100 cool down
*2600 Total*

Monday, December 28

A:
500 warm up
8x50 @ :60 (kick/drill by 25...IM order)
8x75 @ 1:20 (odds: fly/bk/br; evens: bk/br/free)
8x25 pull @ :30
5x150 pull @ 2:05
8x25 swim @ :30
5x150 swim @ 2:10
8x25 w/fins @ :30
5x150 w/fins @ 2:00
8x50 @ :60 freestyle drill choice
200 cool down
*4900 Total*

B:
500 warm up
6x50 @ 1:20 (kick/drill by 25)
6x75 @ 1:30 (3/5/3 breathing pattern by 25)
6x25 pull @ :40
4x150 pull @ 3:00
6x25 swim @ :40
4x150 swim @ 2:45
6x25 w/fins @ :30
4x150 w/fins @ 2:30
200 cool down
*3700 Total*

C:
400 warm up
6x50 w/:20 sec rest (kick/drill by 25)
6x75 w/:30 sec rest (3/5/3 breathing pattern by 25)
6x25 pull @ :50
3x150 pull w/:30 sec rest
6x25 swim @ :50
3x150 swim w/:30 sec rest
100 cool down
*2500 Total*

Wednesday, December 23

**Long Course Meters**

A:
600 warm up (2x: 200 swim/100 kick)
12x25 @ :40 (swim 25 m, vertical kick until :40, swim 25m, repeat)
10x50 @ 1:00 (odds: drill 25 right arm, 25 left arm; evens: swim)
8x100 pull @ 1:45 (3/5 breathing pattern by 50)
6x150 (100 swim strong @ 1:40, 50 FAST @ :60)
4x200 w/ fins (50 kick on back, 50 swim, repeat) w/:20 sec rest
2x250 w/:30 sec rest (2nd and 4th 50s are FAST, all others are easy)
300 cool down
*4700 Total*

B:
600 warm up (2x: 200 swim/100 kick)
12x25 @ :50 (swim 25 m, vertical kick until :50, swim 25m, repeat)
8x50 @ 1:30 (odds: drill 25 right arm, 25 left arm; evens: swim)
6x100 pull @ 2:10 (3/5 breathing pattern by 50)
4x150 (100 swim strong @ 2:00, 50 FAST @ 1:10)
3x200 w/ fins (50 kick on back, 50 swim, repeat) w/:30 sec rest
2x250 w/:30 sec rest (2nd and 4th 50s are FAST, all others are easy)
300 cool down
*3900 Total*

C:
600 warm up (2x: 200 swim/100 kick)
12x25 (swim 25 m, vertical kick for :15 seconds, swim 25m, repeat)
6x50 w/:30 sec rest (odds: drill 25 right arm, 25 left arm; evens: swim)
4x100 pull w/:30 rest (3/5 breathing pattern by 50)
2x150 (100 swim strong, rest :15, 50 FAST, rest :30)
2x200 w/ fins (50 kick on back, 50 swim, repeat)
100 cool down
*2400 Total*

Monday, December 21

**Long Course Meters**

A:
500 warm up
8x50 kick @ 1:10
5x200 pull @ 3:00
Main Set:
4 x [50 kick @ 1:30
100 swim @ 1:30
100 kick @ 2:30
150 swim @ 2:30
50 easy swim @ :60]
200 cool down
*3900 Total*

B:
500 warm up
6x50 kick @ 1:30
4x200 pull @ 4:00
Main Set:
3 x [50 kick @ 2:00
100 swim @ 2:00
100 kick @ 3:00
150 swim @ 3:00
50 easy swim @ 1:30]
200 cool down
*3100 Total*

C:
400 warm up
6x50 kick w/:30 sec rest
3x200 pull w/:30
Main Set (all with :30 sec rest:
2 x [50 kick
100 swim
100 kick
150 swim
50 easy swim]
100 cool down
*2300 Total*

Monday, December 14

A:
4x200 choice w/fins w/:20 sec rest
20x50 4x(2 kick @ :60, 2 drill @ :55, 1 swim @ :50) (reverse IM order)
2x250 pull @ 3:30
2x250 swim @ 3:20
2x250 pull @ 3:15
2x250 swim @ 3:20
100 easy
6x50 @ :60 (25 non-free, 25 free)
4x100 IM @ 1:50
200 cool down
*4800 Total*

B:
4x200 choice w/fins w/:20 sec rest
15x50 3x(2 kick @ 1:10, 2 drill @ 1:05, 1 swim @ :60)
2x200 pull @ 3:30
2x200 swim @ 3:20
2x200 pull @ 3:30
2x200 swim @ 3:20
50 easy
6x50 @ 1:10 (25 non-free, 25 free)
200 cool down
*3700 Total*

C:
3x200 choice w/fins w/:20 sec rest
10x50 2x(2 kick, 2 drill, 1 swim) w/:30 sec rest
2x150 pull w/:40 sec rest
2x150 swim w/:30 sec rest
2x150 pull w/:20 sec rest
2x150 swim w/:15 sec rest
100 cool down
*2400 Total*

Friday, December 11

A:
500 choice warm up
12x50 (3: kick @ :60, 3: drill @ :50, repeat)
6x25 @ :30 drill (finger tip drag drill)
6x75 @ 1:10 swim (descend 1-3, 4-6)
6x25 @ :40 drill (single arm drill)
6x75 @ 1:20 swim (all strong)
6x25 @ :30 drill (catch up/stick drill)
6x75 @ 2:00 swim (ALL FAST)
6x25 @ :30 pull (smooth)
6x75 @ 1:05 pull (strong)
6x25 @ :30 pull (breathing every 5)
6x75 @ 1:00 pull (strong)
200 cool down
*4300 Total*

B:
500 choice warm up
6x50 (3: kick @ 1:15, 3: drill @ 1:05)
6x25 @ :40 drill (finger tip drag drill)
6x75 @ 1:20 swim (descend 1-3, 4-6)
6x25 @ :45 drill (single arm drill)
6x75 @ 1:30 swim (all strong)
6x25 @ :40 drill (catch up/stick drill)
6x75 @ 2:00 swim (ALL FAST)
6x25 @ :40 pull (smooth)
6x75 @ 1:20 pull (strong)
200 cool down
*3400 Total*

C:
400 choice warm up
6x50 (3: kick, 3: drill w/:20 sec rest)
6x25 @ :50 drill (finger tip drag drill)
6x75 w/:30 sec rest (swim descend 1-3, 4-6)
6x25 @ :50 drill (single arm drill)
6x75 w/:45 rest (swim all FAST)
6x25 @ :45 pull (smooth)
6x75 w/:30 rest (pull)
100 cool down
*2600 Total*

Wednesday, December 9

A:
500 choice warm up
24x25 @ :40 (2 kick, 2 drill, 2 swim...IM order)
6x100 IM swim @ 1:45
12x25 @ :30 (2 drill, 1 build)
12x75 @ 1:30 4x(1 easy free, 1 smooth IM, 1 FAST Free)
6x100 free pull @ 1:30
12x50 pull @ :50 (descend 1-4)
200 cool down
*4300 Total*

B:
500 choice warm up
18x25 @ :40 (2 kick, 2 drill, 2 swim)
5x100 free swim @ 1:45
12x25 @ :40 (2 drill, 1 build)
12x75 @ 1:45 4x(1 easy free, 1 drill, 1 FAST Free)
5x100 free pull @ 2:00
200 cool down
*3300 Total*

C:
500 choice warm up
18x25 @ :50 (2 kick, 2 drill, 2 swim)
5x100 free swim w/:30 sec rest
12x25 @ :45 (2 drill, 1 build)
6x75 w/:30 rest 2x(1 easy free, 1 drill, 1 FAST Free)
4x100 free pull @ 2:00
100 cool down
*2300 Total*

Monday, December 7

A:
900 warm up 3x(200 swim/50 kick/50 drill)
8x50 pull @ :50
5x300 pull strong @ 4:00
12x25 @ :30 (2 drill, 1 build)
10x150 w/fins @ 2:00 (50 kick, 100 swim)
12x25 @ :40 3x(#1: 3 breaths only; #2: 2 breaths only; #3: 1 breath; #4: 0 breaths)
200 cool down
*5100 Total*

B:
900 warm up 3x(200 swim/50 kick/50 drill)
6x50 pull @ :60
4x300 pull strong @ 5:30
12x25 @ :40 (2 drill, 1 build)
6x150 w/fins @ 2:30 (50 kick, 100 swim)
8x25 @ :40 3x(#1: 4 breaths only; #2: 3 breaths only; #3: 2 breath; #4: 1 breaths)
200 cool down
*4100 Total*

C:
600 warm up 2x(200 swim/50 kick/50 drill)
6x50 pull w/:20 sec rest
3x300 pull strong w/:60 rest
6x25 @ :50 (2 drill, 1 build)
4x150 w/fins w/:45 rest (50 kick, 100 swim)
100 cool down
*2600 Total*

Friday, December 4

**New Poll on Right Column!**

A:
3x Snake Warm up (300 each...1 as swim, 1 as kick/swim, 1 as drill/swim)
4x [50 kick ALL OUT @ :60
100 swim 3/5 breathing by 25 @ 1:30
150 pull strong @ 2:30]
4x125 IM @ 2:00 (#1: 50 fly, 25 bk/br/free; #2: 25 fly, 50 bk, 25 br/free, etc)
6x50 drill @:60 (hold the top of ONE paddle in right hand, swim 25 with right arm, left arm at side...switch hands for second 25)
4x125 IM @ 2:00 (#1: 50 fly, 25 bk/br/free; #2: 25 fly, 50 bk, 25 br/free, etc)
6x50 drill @ :60 (use ONE paddle, switch between hands, above head, during catch-up drill)
200 cool down
*3800 Total*

B:
3x Snake Warm up (300 each...1 as swim, 1 as kick/swim, 1 as drill/swim)
4x [50 kick ALL OUT @ 1:10
100 swim 3/5 breathing by 25 @ 1:50
150 pull strong @ 3:00]
6x50 drill @ 1:15 (hold the top of ONE paddle in right hand, swim 25 with right arm, left arm at side...switch hands for second 25)
4x100 IM @ 2:00
6x50 drill @ 1:15 (use ONE paddle, switch between hands, above head, during catch-up drill)
200 cool down
*3200 Total*

C:
3x Snake Warm up (300 each...1 as swim, 1 as kick/swim, 1 as drill/swim)
3x [50 kick ALL OUT w/:20 sec rest
100 swim 3/5 breathing by 25 w/:30 sec rest
150 pull strong w/:30 sec rest]
4x50 drill w/:30 rest (hold the top of ONE paddle in right hand, swim 25 with right arm, left arm at side...switch hands for second 25)
4x50 drill w/:30 rest (use ONE paddle, switch between hands, above head, during catch-up drill)
100 cool down
*2300 Total*

Wednesday, December 2

A:
600 w/fins (2x: 200 swim/100 kick)
5x150 w/fins @2:15 (50 swim/50 kick/50 swim)
6x50 @ :60 (swim 50 yards smooth...kick hard against wall until :60)
12x25 @ :30 (1 easy, 1 strong with EXTRA hard kick)
100 easy
4 x [2 minute timed FAST swim...mark how far you got in 2 minutes
swim easy to next wall; 15 sec rest
25 ALL OUT SPRINT!
150 easy swim]
10x75 pull @ 1:10 (5: 3/5/7 breathing pattern; 5: free/back/free by 25)
200 cool down
*4300 Total*

B:
600 w/fins (2x: 200 swim/100 kick)
4x150 w/fins @ 2:40 (50 swim/50 kick/50 swim)
4x50 @ 1:05 (swim 50 yards smooth...kick hard against wall until 1:05)
8x25 @ :30 (1 easy, 1 strong with EXTRA hard kick)
100 easy
4 x [2 minute timed FAST swim...mark how far you got in 2 minutes
swim easy to next wall; 15 sec rest
25 ALL OUT SPRINT!
100 easy swim]
8x75 pull @ 1:30 (4: 3/5/7 breathing pattern; 4: free/back/free by 25)
200 cool down
*3500 Total*

C:
600 w/fins (2x: 200 swim/100 kick)
3x150 w/fins w/ :30 rest (50 swim/50 kick/50 swim)
4x50 swim smooth...kick hard against wall for :20 seconds...start next 50 swim
6x25 w/:15 rest (1 easy, 1 strong with EXTRA hard kick)
50 easy
4 x [2 minute timed FAST swim...mark how far you got in 2 minutes
swim easy to next wall; 15 sec rest
25 ALL OUT SPRINT!
50 easy swim]
6x75 pull w/:20 rest (5: 3/5/7 breathing pattern)
100 cool down
*2600 Total*

Monday, November 30

A:
600 warm up (2x: 200 swim/50 kick/50 drill)
18x25 @ :30 (2 drill, 1 build)
9x50 @:50 (descend 1-3, 4-6, 7-9)
4x100 @ 1:30 (rotating 25...#1: first 25 FAST, remainder easy; #2: second 25 FAST, etc)
100 easy
500 FAST...FOR TIME!!!
100 easy
5x200 pull @ 2:45 smooth
10x75 pull @ 1:10 (3/5/7 breathing pattern)
200 cool down
*4500 Total*

B:
600 warm up (2x: 200 swim/50 kick/50 drill)
12x25 @ :30 (2 drill, 1 build)
6x50 @ :60 (descend 1-3, 4-6)
4x100 @ 2:00 (rotating 25...#1: first 25 FAST, remainder easy; #2: second 25 FAST, etc)
100 easy
400 FAST...FOR TIME!!!
100 easy
4x200 pull @ 3:30 smooth
4x75 pull @ 1:30 (3/5/7 breathing pattern)
200 cool down
*3500 Total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
12x25 w/:20 sec rest (2 drill, 1 build)
4x50 w/:30 rest (descend 1-4)
100 easy
300 FAST...FOR TIME!!!
100 easy
3x200 pull smooth w/:30 rest
4x75 pull w/:20 rest (3/5/7 breathing pattern)
100 cool down
*2600 Total*

Friday, November 27

*Long Course Meters*

A:
600 choice warm up w/ fins
6x100 w/ fins @ 2:00 (15 meters underwater kick off each wall, kick the rest on your back)
4x50 @ :60 (15 meters fast, 35 easy)
4x50 @ :60 (35 meters easy, 15 fast)
6x200 broken (100 pull smooth @ 1:30
50 swim @ 90% @ :60
50 swim @ 100% @ 1:30)
6x50 @ 1:15 w/ BAND
6x50 @ 1:00 w/board (odds: kick; evens: pull w/board)
4x100 @ 2:00 (free/back/breast/free)
200 cool down
*4000 Total*

B:
600 choice warm up w/ fins
6x100 w/ fins @ 2:00 (15 meters underwater kick off each wall, kick the rest on your back)
4x50 @ 1:15 (15 meters fast, 35 easy)
4x50 @ 1:15 (35 meters easy, 15 fast)
4x200 broken (100 pull smooth @ 1:50
50 swim @ 90% @ 1:10
50 swim @ 100% @ 1:30)
6x50 @ 1:30 w/ BAND
6x50 @ 1:15 w/board (odds: kick; evens: pull w/board)
200 cool down
*3200 Total*

C:
500 choice warm up w/ fins
5x100 w/ fins w/:40 sec rest (15 meters underwater kick off each wall, kick the rest on your back)
4x50 w/:25 rest (15 meters fast, 35 easy)
4x50 w/:25 rest (35 meters easy, 15 fast)
3x200 broken (100 pull smooth w/:30 rest
50 swim @ 90% w/:30 rest
50 swim @ 100% w/:60 rest)
200 cool down
*2300 Total*

Wednesday, November 25

*Long Course Meters*

A:
500 choice warm up
8x50 kick fast @ :60 with fins
6 x Suicides: (15 meters out, 15 back to wall, 25 out, 25 back, 50 meters, rest :30 seconds)
4x50 drill @ 1:05
14x50 (1 FAST @ :50, 1 easy @ 1:10, 2 FAST @ :50, 1 ez, 3 FAST, 1 easy, 4 FAST, 1 ez)
4x200 pull w/:30 rest (3/5/7/9 breathing pattern by 50)
8x50 pull @ 1:10 (1 FAST, 1 easy)
200 cool down
*4100 Total*

B:
500 choice warm up
8x50 kick fast @ 1:10 with fins
4 x Suicides: (15 meters out, 15 back to wall, 25 out, 25 back, 50 meters, rest :30 seconds)
4x50 drill @ 1:15
14x50 (1 FAST @ :60, 1 easy @ 1:20, 2 FAST @ :60, 1 ez, 3 FAST, 1 easy, 4 FAST, 1 ez)
4x100 pull w/:30 rest (3/5 breathing pattern by 50)
4x50 pull @ 1:30 (1 FAST, 1 easy)
200 cool down
*3200 Total*

C:
400 choice warm up
6x50 kick fast @ 1:30 with fins
3 x Suicides: (15 meters out, 15 back to wall, 25 out, 25 back, 50 meters, rest :30 seconds)
4x50 drill w/:30 rest
10x50 w/:20 sec rest (1 FAST, 1 easy, 2 FAST, 1 ez, 3 FAST, 1 easy)
4x100 pull w/:30 rest (3/5 breathing pattern by 50)
100 cool down
*2300 Total*

Monday, November 23

**Long Course Meters**

A:
600 warm up 2x(200 swim/50 kick/50 drill)
12x50 @ :60 (descend stroke count 1-4)
4x50 @ :60 descend 1-4
4x100 swim @ 1:45 (Best Average)
400 pull smooth
4x100 swim @ 2:00 (Best Average)
400 pull smooth
4x50 IM Order @ 1:15 (kick/drill by 25)
4x100 IM swim @ 2:00
400 pull (back/free by 50)
200 cool down
*4200 Total*

B:
600 warm up 2x(200 swim/50 kick/50 drill)
8x50 @ 1:15 (descend stroke count 1-4)
4x50 @ 1:10 descend times 1-4
4x100 swim @ 2:15 (Best Average)
400 pull smooth
4x100 swim @ 2:30 (Best Average)
400 pull smooth
4x50 @ 1:30 (kick/drill by 25)
200 cool down
*3200 Total*

C:
600 warm up 2x(200 swim/50 kick/50 drill)
8x50 w/:20 (descend stroke count 1-4)
4x50 w/:30 descend times 1-4
4x100 swim w/:60 (Best Average)
400 pull smooth
4x50 w/:30 (kick/drill by 25)
100 cool down
*2300 Total*

Friday, November 20

A:
4x200 warm up w/:20 rest
8x50 w/stick @ :60 (catch-up drill)
8x50 @ :50 (descend stroke count 1-4, 5-8)
10 Minute Kick (:15 HARD, :45 easy, :25 HARD, :35 easy, repeat)
FINS ON:
6x50 kick w/board @ :45
8x25 underwater kick (no breath) @ :45
FINS OFF
6x75 @ 1:15 (3/5/7 breathing pattern by 25)
12x25 @ :40 (3/2/1/0 breaths allowed by 25)
6x125 pull smooth @ 1:45
200 cool down
*4200 Total*

B:
4x200 warm up w/:20 rest
8x50 w/stick @ 1:10 (catch-up drill)
6x50 @ :60 (descend stroke count 1-3, 4-6)
10 Minute Kick (:15 HARD, :45 easy, :25 HARD, :35 easy, repeat)
FINS ON:
5x50 kick w/board @ :55
8x25 underwater kick (no breath) @ :55
FINS OFF
4x75 @ 1:30 (3/5/7 breathing pattern by 25)
12x25 @ :45 (4/3/2/1 breaths allowed by 25)
6x100 pull smooth @ 2:00
200 cool down
*3700 Total*

C:
3x200 warm up w/:20 rest
6x50 w/stick w/:20 sec rest (catch-up drill)
4x50 w/:20 rest (descend stroke count 1-4)
10 Minute Kick (:15 HARD, :45 easy, :25 HARD, :35 easy, repeat)
FINS ON:
4x50 kick w/board w/:15 rest
4x25 underwater kick (no breath) @ 1:15
FINS OFF
6x50 w/:30 rest (3/5 breathing pattern by 25)
9x25 @ :60 (4/3/2 breaths allowed by 25)
4x100 pull smooth w/:30 rest
100 cool down
*2500 Total*

Wednesday, November 18

A:
500 warm up
4x50 kick @ :60
4x50 drill @ :55
4x50 swim @ :50 (descend 1-4)
10x25 @ :30 (1 easy, 1 FAST)
10x150 swim (1 FAST, 1 easy...2 combined on 5:00)
400 pull smooth (50 back/50 free)
12x25 @ :30 IM order (kick/drill/swim)
10x75 swim (1 fly/back/breast FAST, 1 easy free...2 combined on 3:00)
200 cool down
*4500 Total*

B:
500 warm up
4x50 kick @ 1:10
4x50 drill @ 1:05
4x50 swim @ :60 (descend 1-4)
8x25 @ :40 (1 easy, 1 FAST)
10x100 swim (1 FAST, 1 easy...2 combined on 5:00)
300 pull smooth (50 back/50 free)
8x25 @ :40 (kick/drill/swim)
5x100 swim @ 3:00 (75 FAST, 25 easy recovery)
200 cool down
*3500 Total*

C:
400 warm up
4x50 kick w/:20
4x50 drill w/:20
4x50 swim w/:20(descend times 1-4)
8x25 @ :60 (1 easy, 1 FAST)
10x75 swim (1 FAST, 1 easy...2 combined on 5:00)
300 pull smooth (50 back/50 free)
100 cool down
*2400 Total*

Monday, November 16

A:
800 warm up w/ fins (kick every 4th 50)
2 x [3x100 kick @ 2:00
6x50 kick @ :60
:30 sec extra rest]
6x200 pull @ 3:00 (odds: back/free by 50; evens: strong free)
8x25 drill @ :30 (IM order)
24x50 FAST 3x(1 fly @ :60, 1 back @ :60, 1 breast @ :60, 5 free @ :40)
200 cool down
*4800 Total*

B:
600 warm up w/ fins (kick every 4th 50)
2 x [3x100 kick @ 2:20
4x50 kick @ 1:10
:30 sec extra rest]
5x200 strong pull @ 3:40
8x25 drill @ :40
16x50 free swim @ :60 (descend 1-4)
200 cool down
*3800 Total*

C:
600 warm up w/ fins (kick every 4th 50)
3x100 kick w/:30
6x50 kick w/:20
3x200 strong pull w/:30 rest
8x25 drill @ :50
12x50 free swim w/:20 rest (descend 1-4)
100 cool down
*2700 Total*

Friday, November 13

**Please take a second to vote for your workout level on the newest poll in the right column. Thanks for letting me know what you are doing in the pool:)!**

A:
600 warm up with fins
12x50 @ :60 (odds: fast free kick; evens: swim IM order)
8x25 @ :30 pull
3 x pull [100 @ 1:20
200 @ 2:40
300 @ 4:00]
50 easy
3 x swim [50 @ :40
100 @ 1:20
150 @ 2:00]
50 easy
3 x swim (breathing every 5)
[25 @ :30
50 @ :60
75 @ 1:30]
200 cool down
*4800 Total*

B:
600 warm up with fins
12x50 @ 1:10 (odds: fast free kick; evens: easy swim)
8x25 @ :30 pull
2 x pull [100 @ 1:45
200 @ 3:30
300 @ 5:15]
50 easy
2 x swim [50 @ :50
100 @ 1:40
150 @ 2:30]
50 easy
2 x swim (breathing every 5)
[25 @ :30
50 @ :60
75 @ 1:30]
200 cool down
*3800 Total*

C:
500 warm up with fins
10x50 w/:20 rest (odds: fast free kick; evens: easy swim)
8x25 @ :50 pull
3 x pull [50 w/:15
100 w/:20
150 w/:30]
50 easy
3 x swim [25 @ w/:10
50 @ w/:15
75 @ w/:20]
100 cool down
*2700 Total*

Wednesday, November 11

A:
500 warm up
10x50 kick/drill by 25 @ 1:05
20x25 @ :30 (descend 1-4, 5-8, etc)
main set:
4x 150 fast, 100 easy (all @ 2:00)
*:60 rest
4x 100 fast, 50 easy (all @ 1:20)
*:60 rest
4x 50 fast, 25 easy (all @ :40)
* :60 rest
5x200 pull smooth @ 3:00
200 cool down
*4600 Total*

B:
400 warm up
8x50 kick/drill by 25 @ 1:20
16x25 @ :35 (descend 1-4, 5-8, etc)
main set:
3x 150 fast, 100 easy (all @ 2:30)
*:60 rest
3x 100 fast, 50 easy (all @ 1:40)
*:60 rest
4x 50 fast, 25 easy (all @ :50)
* :60 rest
3x200 pull smooth @ 3:45
200 cool down
*3500 Total*

C:
400 warm up
8x50 kick/drill by 25 w/:20 rest
16x25 @ :45 (descend 1-4, 5-8, etc)
main set:
2x 150 fast, 100 easy (all w/:60 rest)
2x 100 fast, 50 easy (all w/:45 rest)
4x100 pull smooth w/:15 rest
100 cool down
*2500 Total*

Monday, November 9

A:
900 warm up 3x(200 swim/50 kick/50 drill)
12x50 kick (1 fast @ 1:00, 1 easy @ 1:10)
5x200 swim @ 2:50 (negative split at 100 wall)
5x200 pull @ 2:40 (negative split at 100 wall)
6x150 @ 2:15 (100 smooth, :5 rest, 50 fast)
8x25 @ :40 2x(3 breaths, 2 breaths, 1, 0...by 25)
200 cool down
*4800 Total

B:
900 warm up 3x(200 swim/50 kick/50 drill)
12x50 kick (1 fast @ 1:10, 1 easy @ 1:20)
4x200 swim @ 3:30 (negative split at 100 wall)
4x200 pull @ 3:30 (negative split at 100 wall)
8x25 @ :45 2x(4 breaths, 3 breaths, 2, 1...by 25)
200 cool down
*3500 Total

C:
600 warm up 2x(200 swim/50 kick/50 drill)
6x50 kick w/:15 rest (1 fast, 1 easy)
4x200 swim w/:30 (negative split at 100 wall)
4x200 pull w/:30 (negative split at 100 wall)
8x25 @ 1:00 2x(5 breaths, 4 breaths, 3, 2...by 25)
100 cool down
*2800 Total

Friday, November 6

A:
600 choice warm up
15 x 50 (5 kick @ 1:10, 5 drill @ 1:00, 5 swim @ :50)
8 x 100 (odds: IM @ 1:45, evens: free @ 1:25)
3 x 300 with fins w/:20 rest (kick/swim by 50)
4 x 200 pull @ 2:45
9 x 50 on 1:00 (3/5/7 breathing pattern by 50)
200 cool down
*4550 total*

B:
500 warm up
12 x 50 (4 kick @ 1:20, 4 drill @ 1:10, 4 swim @ 1:00)
6 x 100 free swim @ 1:50
3 x 300 with fins w/:20 rest (kick/swim by 50)
4 x 100 pull on 1:45
9 x 50 on 1:10 (3/5/7 breathing pattern by 50)
200 cool down
*3650 total*

C:
400 warm up
9 x 50 w/:15 rest(3 kick, 3 drill, 3 swim)
4 x 100 free swim w/:20 rest
4 x 100 pull w/:20 rest
3 x 200 with fins w/:30 rest (kick/swim by 50)
6 x 50 w/:30 rest (3/5/7 breathing pattern by 50)
100 cool down
*2600 total*

Wednesday, November 4

A:
500 warm up
8x75 @ 1:15 (kick/drill/swim by 25)
16x25 swim@ :30 (2 easy/1 FAST)
Main Set (all swim as 1 easy/1 FAST):
[ 2x25 @ :25
4x50 @ :50
6x75 @ 1:15
8x100 pull @ 1:40
6x75 @ 1:15
4x50 @ :50
2x25 @ :25 ]
500 w/ fins (50 back/50 free)
200 cool down
*4700 Total*

B:
500 warm up
8x75 @ 1:30 (kick/drill/swim by 25)
16x25 swim@ :35 (2 easy/1 FAST)
Main Set (all swim as 1 easy/1 FAST):
[ 2x25 @ :30
4x50 @ :60
6x75 @ 1:30
8x100 pull @ 2:00 ]
400 w/ fins (50 back/50 free)
200 cool down
*3700 Total*

C:
500 warm up
6x75 w/:20 (kick/drill/swim by 25)
12x25 swim @ :45 (2 easy/1 FAST)
Main Set (all swim as 1 easy/1 FAST):
[ 2x25 w/:15
4x50 w/:15
6x75 pull w/:15
4x50 w/:15
2x25 w/:15 ]
300 w/ fins (50 back/50 free)
200 cool down
*2700 Total*

Monday, November 2

A:
400 swim
300 pull
200 kick
100 IM drill
10x100 free swim (5 @ 1:30, 5 @ 1:20)
10x100 IM swim (5 @ 1:50, 5 @ 1:40)
10x100 pull (5 @ 1:25, 5 @ 1:20)
10x100 free swim (5 @ 1:20, 5 @ 1:15)
200 cool down
*5200 Total*

B:
400 swim
300 pull
200 kick
100 drill
8x100 free swim (4 @ 1:55, 4 @ 1:45)
8x100 pull (4 @ 1:50, 4 @ 1:40)
8x100 free swim (4 @ 1:45, 4 @ 1:35)
200 cool down
*3600 Total*

C:
400 swim
300 pull
200 kick
100 drill
5x100 free swim w/:20 sec rest
5x100 pull w/:20 sec rest
5x100 with fins w/ :20 sec rest
100 cool down
*2600 Total*

Friday, October 30

Happy Halloween!!
Today's workout was a bit of a party...instead of trying to remember the exact workout...enjoy yesterday's age-group workout instead:

300 free w/fins
200 IM w/ fins
20x25 kick @ :40 (1 easy, 1 fast freestyle)
10x50 free swim (5 @:55, 5 @ :50)
10x50 IM switch @ :60 (odds: fly/back, evens: breast/free)
10x50 free swim (3/5/7/9 breathing pattern by 50)
10x50 IM switch @ :55
10x50 free swim (5 @ :50, 5 @ :45)
200 cool down

Wednesday, October 28

A:
600 warm up (4x100 swim/50 kick)
8x50 @ :60 (drill/swim by 25)
8x25 @ :30 (1 fast/1 easy)
3 x [100 all out
100 easy
:30 sec rest]
300 pull smooth
3 x [75 all out
75 easy
:30 sec rest]
300 pull smooth
3 x [50 all out
50 easy
:30 sec rest]
300 pull smooth
3 x [25 all out
25 easy
:30 sec rest]
300 pull smooth
4x150 swim w/:15 rest (3/5/7 breathing pattern by 50)
100 cool down
*4600 Total*

B:
600 warm up (4x100 swim/50 kick)
6x50 @ 1:10 (drill/swim by 25)
6x25 @ :40 (1 fast/1 easy)
3 x [100 all out
100 easy
:30 sec rest]
300 pull smooth
3 x [75 all out
75 easy
:30 sec rest]
300 pull smooth
3 x [50 all out
50 easy
:30 sec rest]
300 pull smooth
3 x [25 all out
25 easy
:30 sec rest]
200 cool down
*3600 Total*

C:
600 warm up (4x100 swim/50 kick)
6x50 w/:20 (drill/swim by 25)
6x25 @ :50 (1 fast/1 easy)
3 x [100 all out
100 easy
:30 sec rest]
300 pull smooth
3 x [50 all out
50 easy
:30 sec rest]
300 pull smooth
100 cool down
*2600 Total*

Monday, October 26

A:
500 choice warm up
12x50 @ :60 (kick/drill by 25)
6x50 @ :50 (descend 1-3, 4-6)
3x300 @ 4:30 (100 free/100 IM/100 free)
3x300 @ 4:20 (strong pull)
3x300 @ 4:10 (negative split @ 150 wall)
8x25 @ :30 easy drill
4x150 w/ :15 rest (3/5/7 breathing pattern by 50)
100 cool down
*5100 Total*

B:
500 choice warm up
10x50 @ 1:10 (kick/drill by 25)
6x50 @ :60 (descend 1-3, 4-6)
3x200 @ 3:45 (150 free/50 non-free)
3x200 @ 3:30 (strong pull)
3x200 @ 3:30 (negative split @ 100 wall)
6x25 @ :35 easy drill
3x150 w/ :20 rest (3/5/7 breathing pattern by 50)
100 cool down
*3800 Total*

C:
500 choice warm up
8x50 w/:15 rest (kick/drill by 25)
6x50 w/:20 rest (descend 1-3, 4-6)
2x200 w/:20 rest (150 free/50 non-free)
2x200 w/:20 rest (strong pull)
2x200 w/:20 rest (negative split @ 100 wall)
8x25 @ :45 easy drill
100 cool down
*2700 Total*

Friday, October 23

A:
4x200 choice w/:20 sec rest
8x50 kick @ 1:05 (descend 1-4, 5-8)
6x50 drill @ :55 (make the drills count!)
4x50 swim @ :50 (descend 1-4)
5x200 Broken: (100 pull smooth @ 1:30, 50 swim strong @ 1:00, 2x25 SPRINT @ :30)
6x25 easy drill @ :30
4x150 @ 2:20 (free/non-free/free by 50)
9x100 swim (1 FAST, 1 ez, 2 FAST, 1 ez, 3 FAST, 1 ez...FAST @ 1:40; ez @ 2:00)
200 cool down
*4600 Total*

B:
4x200 choice w/:20 sec rest
8x50 kick @ 1:15 (descend 1-4, 5-8)
6x50 drill @ 1:05 (make the drills count!)
4x50 swim @ :60 (descend 1-4)
5x200 Broken: (100 pull smooth @ 1:45, 50 swim strong @ 1:00, 2x25 SPRINT @ :30)
6x25 easy drill @ :40
4x150 @ 2:40 (free/non-free/free by 50)
200 cool down
*3600 Total*

C:
4x200 choice w/:20 sec rest
6x50 kick w/ :15 rest (descend 1-3, 4-6)
6x50 drill w/ :15 rest (make the drills count!)
6x50 swim w/ :15 rest (descend 1-3, 4-6)
9x100 swim (1 FAST, 1 ez, 2 FAST, 1 ez, 3 FAST, 1 ez...FAST w/:10 rest; ez w/:45 rest)
100 cool down
*2700 Total*

Wednesday, October 21

A:
400 swim
300 pull
200 kick
100 IM drill
12x50 @ :60 (25 FAST, 25 easy, kick hard on wall until next :60)
10x75 (odds: fly/back/breast @ 1:20; evens: free @ 1:00)
10 min kick w/ board (:15 FAST, :30 easy, :30 FAST, :45 easy)
5 x [50 FAST @ :40
50 easy@ 1:00
100 FAST @ 1:20
100 easy @ 2:00]
200 cool down
*4500 Total*

B:
400 swim
300 pull
200 kick
100 drill
10x50 @ 1:10 (25 FAST, 25 easy, kick hard on wall until next 1:10)
8x75 swim free @ 1:20
8 min kick w/ board (:15 FAST, :30 easy, :30 FAST, :45 easy)
3 x [50 FAST @ :45
50 easy@ 1:10
100 FAST @ 1:30
100 easy @ 2:20]
200 cool down
*3600 Total*

C:
400 swim
300 pull
200 kick
100 drill
8x50 as: 25 FAST, 25 easy, :15 sec of hard kicking on wall)
6x75 pull free w/:20-:30 rest
5 min kick w/ board (:15 FAST, :30 easy, :30 FAST, :45 easy)
4 x [50 FAST w/:10
50 easy w/:30]
100 cool down
*2700 Total*

Monday, October 19

A:
1000 choice warm up
20x50 swim (5 @ :55, 5@:50, 5@:45, 5@:40)
10x100 pull (4 strong @ 1:20, 1 easy @ 1:40)
5x200 IM @ 3:30 (1 kick/swim, 1 drill/swim, 3 swim)
500 Free Swim For Time (find someone to record your 100 splits)
200 cool down
*4700 Total*

B:
1000 choice warm up
20x50 swim (5 @ 1:05, 5@ :60, 5@ :55, 5@ :50)
10x100 pull (4 strong @ 1:45, 1 easy @ 2:15)
2x200 w/ :30 rest (1 kick/swim, 1 drill/swim by 25)
400 Free Swim For Time (find someone to record your 100 splits)
200 cool down
*4000 Total*

C:
800 choice warm up
12x50 swim (4 w/:20 rest, 4 w/:15 rest, 4 w/:10 rest)
6x100 pull (2 strong w/:15 rest, 1 easy w/:60 rest)
2x200 w/ :30 rest (1 kick/swim, 1 drill/swim by 25)
200 Free Swim For Time (find someone to record your 100 splits)
100 cool down
*2700 Total*

Friday, October 16

A:
15 minute Snake Warm Up
(or...3 x 400...1 swim, 1 kick/swim by 25, 1 drill/swim by 25)
12x50 w/:20 rest (1 with stick, 1 w/out stick)
5x100 swim w/ :15 rest (3/5/7/9 breathing pattern by 25)
400 kick w/fins (50 dolphin kick on back, 50 free kick)
8x25 w/fins @ :60 (kick underwater w/ NO breath!)
6x150 pull @ 2:05
4x125 IM @ 2:15 (#1: 50 fly, #2: 50 back, etc)
5 minutes Vertical Kicking (:30 sec hands down, :30 sec hands out of water)
200 cool down
*4800 Total*

B:
15 minute Snake Warm Up
(or...3 x 400...1 swim, 1 kick/swim by 25, 1 drill/swim by 25)
10x50 w/:20 rest (1 with stick, 1 w/out stick)
5x100 swim w/ :15 rest (3/5/7/9 breathing pattern by 25)
400 kick w/fins (50 dolphin kick on back, 50 free kick)
8x25 w/fins @ :60 (kick underwater w/ NO breath!)
6x100 pull @ 1:50
5 minutes Vertical Kicking (:30 sec hands down, :30 sec hands out of water)
200 cool down
*3900 Total*

C:
15 minute Snake Warm Up
(or...3 x 300...1 swim, 1 kick/swim by 25, 1 drill/swim by 25)
8x50 w/:20 rest (1 with stick, 1 w/out stick)
4x100 swim w/ :20 rest (3/5/7/9 breathing pattern by 25)
400 kick w/fins (50 dolphin kick on back, 50 free kick)
6x25 w/fins @ :60 (kick underwater w/ NO breath!)
5 minutes Vertical Kicking (:30 sec hands down, :30 sec hands out of water)
100 cool down
*2600 Total*

Wednesday, October 14

A:
800 (kick every 4th 50)
12x50 @ :60 (3 kick HARD, 1 swim EZ)
12x25 @ :30 (IM order...2 drill, 1 swim)
4 x [100 @ 1:15 HARD
50 @ 1:15 recovery
150 @ 1:50 HARD
100 @ 1:50 recovery]
5 x [200 (broken) IM HARD:
(25 fly @ :30
50 fl/bk @ :60
50 bk/br @ :60
50 br/fr @ :60
25 free @ :30)
100 recovery free @ 2:00]
200 cool down
*5000 Total*

B:
800 (kick every 4th 50)
12x50 @ 1:10 (3 kick HARD, 1 swim EZ)
12x25 @ :35 (2 drill, 1 swim)
4 x [100 @ 1:45 HARD
50 @ 1:45 recovery
150 @ 2:30 HARD
100 @ 2:30 recovery]
6x100 pull @ 1:55 (smooth)
200 cool down
*4100 Total*

C:
600 (kick every 4th 50)
8x50 w/:30 rest (3 kick HARD, 1 swim EZ)
12x25 @ :50 (2 drill, 1 swim)
4 x [100 HARD w/ :15 rest
50 recovery w/ :45 rest]
5x100 pull (smooth) w/:30 rest
100 cool down
*2500 Total*

Monday, October 12

A:
500 warm up
300 kick smooth
5x100 kick strong @ 2:00
2x300 pull @ 4:15
5x100 pull @ 1:25
2x300 swim @ 4:15
5x100 swim @ 1:20
2x300 pull @ 4:15
5x100 pull @ 1:15
200 cool down
*4800 Total*

B:
500 warm up
200 kick smooth
4x100 kick strong @ 2:15
2x200 pull @ 3:30
4x100 pull @ 1:45
2x200 swim @ 3:30
4x100 swim @ 1:45
2x200 pull @ 3:30
4x100 pull @ 1:45
200 cool down
*3700 Total*

C:
400 warm up
200 kick smooth
4x75 kick strong w/:20 rest
2x200 pull w/:30 rest
4x75 pull w/:20 rest
2x200 swim w/:30 rest
4x75 swim w/:20
100 cool down
*2400 Total*

Friday, October 9

A:
500 warm up
8x75 kick (25 HARD w/board vertical in water [like a tombstone]/50 smooth kick) @ 1:45
3 x [50 pull @ :45
100 pull @ 1:25
150 pull @ 2:05
200 pull @ 2:45]
2 x [50 swim...climb out of pool...10 squats...dive into pool...
50 swim...climb out...10 jumping-jacks...dive in...
50 swim...climb out...10 lunge-jumps...dive in...
50 swim...climb out...10 push-ups...extra :30 sec rest...repeat]
RELAYS!!! If you are solo...3x50 SPRINT w/ 2:00-3:00 min rest.
9x100 IM (1 kick @ 2:00, 1 drill @ 1:50, 1 swim @ 1:40)
200 cool down
*4300 Total*

B:
500 warm up
8x75 kick (25 HARD w/board vertical in water [like a tombstone]/50 smooth kick) @ 2:15
3 x [50 pull @ :60
100 pull @ 1:50
150 pull @ 2:40]
2 x [50 swim...climb out of pool...10 squats...dive into pool...
50 swim...climb out...10 jumping-jacks...dive in...
50 swim...climb out...10 lunge-jumps...dive in...
50 swim...climb out...10 push-ups...extra :30 sec rest...repeat]
RELAYS!!! If you are solo...3x50 SPRINT w/ 2:00-3:00 min rest.
200 cool down
*2800 Total*

C:
400 warm up
6x75 kick (25 HARD w/board vertical in water [like a tombstone]/50 smooth kick) w/:30 rest
2 x [50 pull w/:20
100 pull w/:30
150 pull w/:30]
50 swim...climb out of pool...10 squats...dive into pool...
50 swim...climb out...10 jumping-jacks...dive in...
50 swim...climb out...10 lunge-jumps...dive in...
50 swim...climb out...10 push-ups
RELAYS!!! If you are solo...3x50 SPRINT w/ 2:00-3:00 min rest.
200 cool down
*2100 Total*

Wednesday, October 7

A:
500 choice warm up
8x50 kick/drill @ :60
12x25 @ :30 (2 easy/1 FAST)
3 x [ 3x100 free @ 1:15 or 1:20 (tight interval)
100 easy
3x100 free @ 1:55 FAST!!
100 easy ]
5x200 pull @ 2:50
200 cool down
*4800 Total*

B:
500 choice warm up
8x50 kick/drill @ 1:10
12x25 @ :40 (2 easy/1 FAST)
2 x [ 3x100 free @ 1:40 or 1:45 (tight interval)
100 easy
3x100 free @ 2:20 FAST!!
100 easy ]
5x150 pull @ 2:45
200 cool down
*3700 Total*

C:
400 choice warm up
6x50 kick/drill w/:30 rest
8x25 w/:20 rest (1 easy/1 FAST)
3x100 free w/:10 sec rest
100 easy
3x100 free FAST!! w/:60 sec rest
100 easy
5x100 pull w/:30 rest
100 cool down
*2300 Total*

Monday, October 5

A:
600 choice warm up
16x50 swim (4 @ :55, 4 @ :50, 4 @ :45, 4 @ :40)
12x75 pull (4 @ 1:15, 4 @ 1:05, 4 @ :55)
8x100 swim (4 @ 1:25, 4 @ 1:20)
100 easy
10x25 kick @ :30
6 x [ 100 kick @ 2:00
150 swim @ 2:00 ]
200 cool down
*5100 Total*

B:
500 choice warm up
16x50 swim (4 @ 1:05, 4 @ 1:00, 4 @ :55, 4 @ :50)
12x75 pull (4 @ 1:30, 4 @ 1:20, 4 @ 1:15)
8x100 swim (4 @ 1:55, 4 @ 1:50)
100 easy
12x25 kick @ :40
200 cool down
*3500 Total*

C:
300 swim
200 pull
100 kick
12x50 (4 w/:30 rest, 4 w/:20 rest, 4 w/:10 rest)
8x75 pull (4 w/:20 rest, 4 w/:10 rest)
4x100 swim w/:15 rest
8x25 kick @ :50 or :60
100 cool down
*2500 Total*

Friday, October 2

A:
400 swim
300 pull
200 kick
100 IM
2x [8x50 kick (1 fast, 1 ez, 2 fast, 1 ez, 3 fast...fast @ :60, ez @ 1:15)
200 easy swim w/ :30 rest]
FINS ON:
12x50 @ :55 kick on back (odds: dolphin kick, evens: flutter kick)
12x25 @ :30 swim (odds: fly, evens: back)
FINS OFF
8x75 @ 1:20 (back/breast/free by 25)
5x100 @ 1:40 (50 w/stick, 50 w/out stick)
200 cool down
*4400 Total*

B:
400 swim
300 pull
200 kick
100 IM
2x [8x50 kick (1 fast, 1 ez, 2 fast, 1 ez, 3 fast...fast @ 1:10, ez @ 1:30)
200 easy swim w/ :30 rest]
FINS ON:
12x50 @ :60kick on back (odds: dolphin kick, evens: flutter kick)
12x25 @ :30 swim free
FINS OFF
6x75 @ 1:20 swim free
200 cool down
*3700 Total*

C:
300 swim
200 pull
100 kick
2x [5x50 kick (1 fast, 1 ez, 1 fast, 1 ez, 1 fast w/:20 rest)
100 swim easy)
4x75 w/:20 rest (3/5/7 breathing pattern by 25)
4x75 w/ :20 rest (drill/easy swim/fast swim by 25)
4x75 w/ :30 rest (all with stick or catch-up drill)
100 easy
*2300 Total*

Wednesday, September 30

A:
600 choice warm up
6x75 @ 1:30 (kick/drill/swim)
9x50 @ :60 (descend 1-3, 4-6, 7-9)
3 x [6x100 @ 2:00 BEST Average
300 easy pull]
400 kick w/fins (50 dolphin kick on back/50 free kick)
200 cool down
*4800 Total*

B:
500 choice warm up
6x75 @ 1:40 (kick/drill/swim)
6x50 @ 1:10 (descend 1-3, 4-6, 7-9)
3 x [6x75 @ 2:00 BEST Average
250 easy pull]
300 kick w/fins (50 dolphin kick on back/50 free kick)
200 cool down
*4000 Total*

C:
400 choice warm up
4x75 w/ :30 sec rest (kick/drill/swim)
3x50 w/:20 rest (descend 1-3, 4-6, 7-9)
3 x [6x50 @ 2:00 BEST Average
200 easy pull]
300 kick w/fins (50 dolphin kick on back/50 free kick)
100 cool down
*2800 Total*

Monday, September 28

A:
800 warm up (kick every 4th 50)
4x50 @ 1:05 (kick/drill by 25...IM order)
4x50 @ :55 (drill/swim by 25...IM order)
1x300 pull @ 4:30
2x300 pull @ 4:20
3x300 pull @ 4:10
9x100 swim (3 @ 1:30, 3 @ 1:25, 3 @ 1:20)
3x300 swim @ 4:10
200 cool down
*5000 Total*

B:
800 warm up (kick every 4th 50)
4x50 @ 1:15 (kick/drill by 25)
4x50 @ 1:05 (drill/swim by 25)
1x300 pull @ 5:40
2x300 pull @ 5:30
9x100 swim @ 1:45
2x300 swim @ 5:10
200 cool down
*3800 Total*

C:
600 warm up (kick every 4th 50)
3x50 w/:20 sec rest (kick/drill by 25)
3x50 w/:20 sec rest (drill/swim by 25)
7x100 pull w/:30 sec rest
3x300 swim w/:45 sec rest
100 cool down
*2600 Total*

Friday, September 25

A:
600 choice warm up
12x50 @ :60 (4x: kick/swim, drill/swim, swim/build...reverse IM order)
5x200 pull @ 2:50 smooth
12x25 @ :40 (IM order...all STRONG!)
5x150 pull @ 2:05 smooth
12x25 @ :40 (from the middle of the pool...FAST turns...IM order)
5x100 pull @ 1:25 smooth
6x50 @ :60 IM switch (fly/back, breast/free)
200 cool down
*4500 Total*

B:
500 choice warm up
9x50 @ 1:10 (3x: kick/swim, drill/swim, swim/build)
4x200 pull @ 3:45 smooth
10x25 @ :45 (one easy, one STRONG!)
4x150 pull @ 3:00 smooth
8x25 @ :45 (from the middle of the pool...FAST turns)
4x100 pull @ 1:55 smooth
200 cool down
*3400 Total*

C:
400 choice warm up
9x50 w/:30 rest (3x: kick/swim, drill/swim, swim/build)
3x200 pull w/:30 rest (smooth)
8x25 w/:20 rest (one easy, one STRONG!)
3x150 pull w/:30 rest (smooth)
8x25 w/:20 rest (from the middle of the pool...FAST turns)
3x100 pull w/:30 rest
100 cool down
*2700 Total*

Wednesday, September 23

**I apologize for the delay in posting the last couple of workouts. My personal computer crashed last week and it is currently in HP Land being repaired. Also, please note that a new POLL has been posted...feel free to take a peek:)**

A:
800 warm up w/ fins (200 free, 200 IM drill, repeat)
8x75 @ 1:15 (swim/kick FAST/swim)
8x50 @ :60 (25 SPRINT/25 easy/kick hard on wall until :60)
8x25 @ :30 kick w/board (IM order)
6x75 pull @ 1:10
4x75 pull @ 1:05
2x75 pull @ 1:00
10x50 @ :55 (1 w/stick, 1 w/o stick)
8x50 @ :60 Swim Golf (lower stroke count & time 1-4, 5-8)
6x50 @ :60 w/band
4x50 @ 1:05 (1 w/ 4 breaths, 1 w/3 breaths, 1 w/2, 1 w/1 breath)
200 cool down
*4400 Total*

B:
600 warm up w/ fins (200 free, 200 IM drill, 200 free)
6x75 @ 1:45 (swim/kick FAST/swim)
6x50 @ 1:05 (25 SPRINT/25 easy/kick hard on wall until 1:05)
6x25 @ :60 kick w/board
6x75 pull @ 1:30
4x75 pull @ 1:25
2x75 pull @ 1:20
8x50 @ 1:05 (1 w/stick, 1 w/o stick)
6x50 @ 1:10 Swim Golf (lower stroke count & time 1-3, 4-6)
4x50 @ 1:15 w/band
200 cool down
*3500 Total*

C:
400 warm up w/ fins
6x75 w/:30 (swim/kick FAST/swim)
6x50: kick on wall for :15, sprint 25y, easy 25y, rest :20, repeat
6x25 w/:30 rest (kick freestyle w/board)
6x75 pull w/buoy only; w/:30
4x75 pull w/buoy and band; w/@:30
2x75 pull w/band only; w/:30 rest
6x50 w/:30 rest (1 w/stick, 1 w/out stick)
100 cool down
*2600 Total*

Monday, September 21

A:
500 choice warm up
6x150 (3 @ 2:30, 3 @ 2:20) (50 kick/100 swim)
6x125 @ 1:50 (3/5/7/5/3 breathing pattern)
6x100 pull @ 1:30
5x100 pull @ 1:25
4x100 pull @ 1:20
6x25 @ :30 easy drill
4x100 swim @ 1:30
3x100 swim @ 1:25
2x100 swim @ 1:20
200 cool down
*4900 Total*

B:
500 choice warm up
5x150 @ 3:00 (50 kick/100 swim)
4x125 @ 2:10 (3/5/7/5/3 breathing pattern)
5x100 pull @ 1:50
4x100 pull @ 1:45
3x100 pull @ 1:40
6x25 @ :40 easy drill
3x100 swim @ 1:50
2x100 swim @ 1:45
1x100 swim @ 1:40
100 cool down
*3600 Total*

C:
400 choice warm up
4x150 w/:30 rest (50 kick/100 swim)
6x75 w/:30 (3/5/7 breathing pattern)
3x100 pull w/:30
3x100 pull w/:20
3x100 pull w/:10
8x25 @ :50 easy drill
100 cool down
*2700 Total*

Friday, September 18

A:
600 choice warm up with fins
18x50 kick w/ fins (6 fly, 6back, 6 free) @ :50
5x100 swim @ 1:45 (50 br/50fr)
5 x [200 swim fast @ 2:40
50 easy @ :60]
all with paddles and :30 sec rest:
[400 back/free by 100
300 back/free by 75
200 back/free by 50
100 back/free by 25]
8x50 shooters w/ fins @ 1:30 (try to kick 50 yards underwater w/ no breath!)
200 cool down
*4800 Total*

B:
500 choice warm up with fins
15x50 kick w/ fins (5 fly, 5 back, 5 free) @ :55
5 x [200 swim fast @ 3:00
50 easy @ 1:10]
all with :30 sec rest:
[300 back/free by 75
200 back/free by 50
100 back/free by 25]
6x50 shooters w/ fins @ 1:30 (try to kick 50 yards underwater w/ no breath!)
200 cool down
*3700 Total*

C:
400 choice warm up with fins
12x50 kick w/ fins (4 fly, 4 back, 4 free) w/:20 rest
5 x [150 swim fast w/:15 rest
50 easy w/:30 rest]
300 pull smooth w/:30 rest
200 pull smooth w/:30 rest
100 pull smooth w/:30 rest
8x25 shooters w/ fins @ 1:30 (try to kick 25 yards underwater w/ no breath!)
100 cool down
*2900 Total*

Wednesday, September 16

A:
800 warm up (kick every 4th 50)
8x75 @ 1:20 (kick/drill/swim by 25...reverse IM order)
18x25 @ :30 (2 easy, 1 SPRINT!)
100 easy
5 x 50 ALL OUT!!, from a dive, fast sprint, for time @ 4:00 (swim easy 100-200 between each)
9x100 pull @ 1:25 smooth
200 cool down
*4200 Total*

B:
800 warm up (kick every 4th 50)
6x75 @ 1:30 (kick/drill/swim by 25...reverse IM order)
18x25 @ :30 (2 easy, 1 SPRINT!)
100 easy
5 x 50 ALL OUT!!, from a dive, fast sprint, for time @ 4:00 (swim easy 100-200 between each)
8x100 pull @ 1:45 smooth
200 cool down
*3700 Total*

C:
600 warm up (kick every 4th 50)
4x75 w/:30 rest (kick/drill/swim by 25...reverse IM order)
12x25 w/:20 rest (2 easy, 1 SPRINT!)
100 easy
5 x 50 ALL OUT!!, from a dive, fast sprint, for time @ 4:00 (swim easy 100 between each)
6x100 pull @ 1:25 smooth
100 cool down
*2700 Total*

Monday, September 14

A:
400 swim
300 pull
200 kick
100 IM
4x200 pull @ 3:00
4x100 swim @ 1:30
4x50 kick @ :60
3x200 pull @ 2:50
3x100 swim @ 1:25
3x50 kick @ :55
2x200 pull @ 2:40
2x100 swim @ 1:20
2x50 kick @ :50
8x50 w/stick (no-cheat-catch-up) @ :60
200 cool down
*4700 Total*

B:
400 swim
300 pull
200 kick
100 IM
3x200 pull @ 3:40
3x100 swim @ 1:50
3x50 kick @ 1:10
2x200 pull @ 3:30
2x100 swim @ 1:45
2x50 kick @ :60
10x50 w/stick (no-cheat-catch-up) @ 1:05
200 cool down
*3400 Total*

C:
300 swim
200 pull
100 kick
3x200 pull w/:60 rest
3x100 swim w/:45 rest
3x50 kick @ w/:30 rest
8x50 w/stick (no-cheat-catch-up) w/:30 rest
100 cool down
*2200 Total*

Friday, September 11

A:
FINS ON:
500 warm up
8 x [75 @ 1:10 (25 easy free, 25 dolphin kick underwater, 25 SPRINT freestyle)
50 @ :50 (easy swim)]
FINS OFF!
100 easy swim
6x100 kick @ 2:00 w/board
12x50 @ :55 (drill/swim by 25; IM order)
4x300 @ 4:40 (descend 1-4!! 100 swim/100 kick/100 swim)
4x200 pull @ 2:50 (descend 1-4!!)
200 cool down
*5000 Total*

B:
FINS ON:
500 warm up
6 x [75 @ 1:20 (25 easy free, 25 dolphin kick underwater, 25 SPRINT freestyle)
50 @ :60 (easy swim)]
FINS OFF!
100 easy swim
5x100 kick @ 2:30 w/board
8x50 @ :55 (drill/swim by 25)
3x300 w/:30 rest (descend 1-3!! 100 swim/100 kick/100 swim)
3x200 pull @ 3:30 (descend 1-3!!)
200 cool down
*3900 Total*

C:
FINS ON:
400 warm up
4 x [75 w/:30 rest (25 easy free, 25 dolphin kick underwater, 25 SPRINT freestyle)
50 w/:20 rest (easy swim)]
FINS OFF!
50 easy swim
4x100 kick w/:60 rest (use a kick board)
8x50 w/:30 rest (drill/swim by 25)
2x300 w/:60 rest (100 swim/100 kick/100 swim)
2x200 pull w/:45 rest
100 cool down
*2900 Total*

Wednesday, September 9

A:
500 warm up
8x75 @ 1:15 (kick/drill/swim by 25; IM order)
12x25 @ :30 (descend 1-3 fly, 4-6 back, 7-9 breast, 10-12 free)
100 IM easy
4 x [200 pull @ 2:50
150 swim @ 2:10
100 IM @ 1:40
50 FAST free @ :60]
3 x [150 pull @ 2:10
100 IM @ 1:40
50 FAST kick @ 1:30]
200 cool down
*4600 Total*

B:
500 warm up
6x75 @ 1:30 (kick/drill/swim by 25)
12x25 @ :30 (descend 1-3, 4-6, 7-9, 10-12)
3 x [200 pull @ 3:30
150 swim @ 2:50
100 IM @ 2:00
50 FAST free @ 1:30]
2 x [150 pull @ 3:00
100 IM @ 2:00
50 FAST kick @ 2:00]
200 cool down
*3700 Total*

C:
400 warm up
4x75 w/:45 sec rest (kick/drill/swim by 25)
8x25 @ :45 (descend 1-4, 5-8)
2 x [200 pull @ 2:50
150 swim @ 2:10
100 IM @ 1:40
50 FAST free @ :60]
2 x [150 pull @ 2:10
100 IM @ 1:40
50 FAST kick @ 1:30]
100 cool down
*2600 Total*

Friday, September 4

A:
600 warm up (kick every 4th 50)
4x50 @ 1:05 (kick/swim by 25...reverse IM order)
4x50 @ 1:00 (drill/swim by 25...reverse IM order)
4x50 @ :55 (swim/build by 25...reverse IM order)
8 Minute Kick (:40 sec easy, :20 sec FAST!)
6x50 @ :60 w/ band (tubing around your ankles)
3x100 @ 1:30 w/band & buoy
300 w/:60 rest w/band, buoy & paddles
8 Minute Kick (:30 sec easy, :30 sec FAST!)
6x50 @ :60 w/ band (tubing around your ankles)
3x100 @ 1:30 w/band & buoy
300 w/:60 rest w/band, buoy & paddles
3 x :90 second kick for Distance w/100 easy swim in between (kick as FAR and as FAST as you can for :90 seconds...mark your distance, try to beat it each time!)
200 cool down
*4300 Total*

B:
600 warm up (kick every 4th 50)
4x50 @ 1:15 (kick/swim by 25)
4x50 @ 1:05 (drill/swim by 25)
4x50 @ :55 (swim/build by 25)
8 Minute Kick (:40 sec easy, :20 sec FAST!)
3x100 @ 1:50 w/buoy
300 w/:60 rest w/buoy & paddles
8 Minute Kick (:30 sec easy, :30 sec FAST!)
3x100 @ 1:50 w/buoy
300 w/:60 rest w/buoy & paddles
3 x :90 second kick for Distance w/100 easy swim in between (kick as FAR and as FAST as you can for :90 seconds...mark your distance, try to beat it each time!)
200 cool down
*3700 Total*

C:
600 warm up (kick every 4th 50)
4x50 w/:30 rest (kick/swim by 25)
4x50 w/:30 rest (drill/swim by 25)
4x50 w/:30 rest (swim/build by 25)
8 Minute Kick (:40 sec easy, :20 sec FAST!)
3x100 pull w/:45 rest
300 pull w/:60 rest
1 x :90 second kick for Distance w/100 easy swim in between (kick as FAR and as FAST as you can for :90 seconds...mark your distance, try to beat it each time!)
100 cool down
*2400 Total*

Wednesday, September 2

A:
400 warm up
8x50 @ :55 (kick/drill by 25)
12x75 @ 1:15 (odds: fly/back/breast; evens: back/breast/free)
400 pull w/:30 rest
8x25 @ :30 (odds: easy; evens: ALL OUT!!)
300 pull w/:30 rest
6x25 @ :30 (odds: easy; evens: ALL OUT!!)
200 pull w/:30 rest
4x25 @ :45 (odds: easy; evens: ALL OUT from a dive!!)
100 pull w/:30 rest
2x25 @ :45 (odds: easy; evens: ALL OUT from a dive!!)
400 pull (3/5 breathing pattern by 50)
12x75 w/fins @ 1:10 (kick underwater past 3rd line...off EVERY wall!!)
200 cool down
*4700 Total*

B:
400 warm up
8x50 @ 1:05 (kick/drill by 25)
12x75 @ 1:30 (odds: fly/back/breast; evens: all free)
400 pull w/:30 rest
8x25 @ :35 (odds: easy; evens: ALL OUT!!)
300 pull w/:30 rest
6x25 @ :35 (odds: easy; evens: ALL OUT!!)
200 pull w/:30 rest
4x25 @ :50 (odds: easy; evens: ALL OUT from a dive!!)
100 pull w/:30 rest
2x25 @ :50 (odds: easy; evens: ALL OUT from a dive!!)
8x75 w/fins @ 1:25 (kick underwater past 3rd line...off EVERY wall!!)
200 cool down
*3800 Total*

C:
400 warm up
8x50 w/:30 rest (kick/drill by 25)
400 pull w/:60 rest
8x25 w/:20 rest(odds: easy; evens: ALL OUT!!)
300 pull w/:60 rest
6x25 w/:20 rest (odds: easy; evens: ALL OUT!!)
200 pull w/:60 rest
4x25 w/:30 rest (odds: easy; evens: ALL OUT from a dive!!)
100 pull w/:60 rest
2x25 w/:30 rest (odds: easy; evens: ALL OUT from a dive!!)
4x75 w/fins w/:30 sec rest (kick underwater past 3rd line...off EVERY wall!!)
100 cool down
*2700 Total*

Monday, August 31

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
3 x [ 5x100 pull @ 1:25 (steady)
4x50 swim @ :50 (descend 1-4)
300 swim (FAST!!) w/:60 rest]
10x75 @ 1:15 (3/5/7 breathing pattern by 25)
200 cool down
*4850 Total*

B:
600 warm up (2x: 200 swim/50 kick/50 drill)
2 x [ 5x100 pull @ 1:50 (steady)
4x50 swim @ :60 (descend 1-4)
300 swim (FAST!!) w/:60 rest ]
10x75 @ 1:30 (3/5/7 breathing pattern by 25)
200 cool down
*3550 Total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
5x100 pull w/:45 rest (steady)
4x50 swim w/:30 rest (descend 1-4)
300 swim (FAST!!) w/:60 rest
10x75 w/:40 rest (3/5/3 breathing pattern by 25)
100 cool down
*2450 Total*

Tuesday, August 25

A:
500 warm up
6x50 kick @ 1:05
4x200 pull (buoy only) @ 3:10
5x50 kick @ :60
4x200 pull @ 2:55
4x50 kick @ :55
4x200 pull @ 2:40
3x50 kick @ :50
4x200 pull @ 2:30
2x50 kick (ALL OUT, for time) on 2:00
200 cool down
*4900 Total*

B:
400 warm up
5x50 kick @ 1:30
4x200 pull (buoy only) @ 4:00
4x50 kick @ 1:20
4x200 pull @ 3:50
3x50 kick @ 1:15
4x200 pull @ 3:40
2x50 kick (ALL OUT, for time) on 2:00
200 cool down
*3700 Total*

C:
400 warm up
5x50 kick w/:30 sec rest
3x200 pull @ 2:40
4x50 kick @ :50
3x200 pull @ 2:30
2x50 kick (ALL OUT, for time) on 2:00
100 cool down
*2300 Total*

Friday, August 21

A:
600 choice warm up (fins optional)
24x25 @ :30 (3 as Distance Per Stroke; 1 as FAST Sprint!)
12x50 @ 1:05 (25 shooter/underwater kick; 25 easy swim)
8x75 @ 1:20 (kick/drill/swim by 25...mix up strokes)
6x100 pull @ 1:25 (steady/smooth)
4x150 @ 2:10 (3/5/7 breathing pattern by 50)
3x200 w/ fins w/:30 rest (50 kick/50 swim/repeat...would like to see some dolphin kick on back)
300 cool down
*4500 Total*

B:
500 choice warm up (fins optional)
20x25 @ :40 (3 as Distance Per Stroke; 1 as FAST Sprint!)
10x50 @ 1:15 (25 shooter/underwater kick; 25 easy swim)
6x75 @ 1:40 (kick/drill/swim by 25...mix up strokes)
5x100 pull @ 1:50 (steady/smooth)
3x150 @ 3:00 (3/5/7 breathing pattern by 50)
2x200 w/ fins w/:30 rest (50 kick/50 swim/repeat...would like to see some dolphin kick on back)
200 cool down
*3500 Total*

C:
400 choice warm up (fins optional)
16x25 w/:20 rest (3 as Distance Per Stroke; 1 as FAST Sprint!)
8x50 w/:30 rest (25 shooter/underwater kick; 25 easy swim)
4x75 w/:40 rest (kick/drill/swim by 25)
4x100 pull w/:45 rest (steady/smooth)
2x150 w/:60 (3/5/3 breathing pattern by 50)
200 w/ fins (50 kick/50 swim/repeat)
100 cool down
*2500 Total*

Wednesday, August 19

A:
5x200 warm up (1 @ 4:00, 1 @ 3:45, 1@3:30, 1@3:15, 1@ 3:00)
5 x [100 kick smooth @ 2:15
50 kick FAST @ :60]
4x50 @ :60 (3/5/7/9 breathing pattern by 50)
4x50 @ :55 (descend stroke count 1-4)
4x50 @ :50 (descend time 1-4)
100 easy
1 x [500 BROKEN as: 50, 25, 25; 75, 25; 50, 50; 75, 25; 50, 25, 25
ALL FAST (interval is :30 for 25s, :60 for 50s & 1:30 for 75s)]
100 easy
5 x [100 pull smooth @ 1:30
50 FAST pull @ :60]
6x25 (odds: easy/float; evens: DIVE SPRINT!)
200 cool down
*4300 Total*

B:
4x200 warm up (1 @ 4:30, 1 @ 4:15, 2 @4:00)
5 x [100 kick smooth @ 2:30
50 kick FAST @ 1:15]
4x50 @ 1:10 (3/5/7/9 breathing pattern by 50)
4x50 @ 1:10 (descend stroke count 1-4)
4x50 @ 1:00 (descend time 1-4)
100 easy
5 x [100 pull smooth @ 2:00
50 FAST swim @ 1:15]
6x25 (odds: easy/float; evens: DIVE SPRINT!)
200 cool down
*3400 Total*

C:
3x200 warm up (w/1:00 rest)
5x100 kick w/:45 rest (75 easy/25 FAST)
4x50 w/:30 rest (3/5 breathing pattern by 25)
4x50 w/:30 rest (descend stroke count 1-4)
4x50 w/:30 rest (descend time 1-4)
100 easy
5x100 pull w/:60 (75 smooth, 25 FAST!)
100 cool down
*2400 Total*

Monday, August 17

**Back to Short Course Yards!**

A:
400 swim
300 pull (buoy only)
200 drill (mix it up)
100 kick
8x75 @ 1:30 (kick/drill/swim by 25, reverse IM order)
10x125 (odds: free @ 1:45; evens: 25 free/100 IM @ 2:15)
200 easy IM (25 drill/25 swim)
3 x [300 pull @ 4:30
200 swim @ 3:00 (descend times 1-3)
100 IM FAST @ 2:00]
200 cool down
*5000 Total*

B:
400 swim
300 pull (buoy only)
200 drill (mix it up)
100 kick
8x75 @ 2:00 (kick/drill/swim by 25)
8x125 @ 2:30 (steady free swim)
200 recovery swim (25 drill/25 swim)
2 x [300 pull @ 5:00
200 swim @ 4:00 (descend times 1-2)
100 IM FAST @ 2:30]
200 cool down
*4200 Total*

C:
300 swim
200 drill (mix it up)
100 kick
8x75 w/:30 (kick/drill/swim by 25)
8x125 w/:60 rest (steady free swim, good effort)
2x200 pull w/:60 rest
100 cool down
*2700 Total*

Friday, August 14

**Long Course Meters**

A:
700 warm up (500 choice, 200 IM drill)
6x50 @ :60 (descend 1-3, 4-6)
2 x [100 pull, 200 pull, 300 pull, 300 swim, 200 swim, 100 swim (first round: 1:40 base; second round 1:30 base)]
1 x [50, 100, 150, 200, 150, 100, 50 (last 50m of each is FAST!) (:60, 1:50, 2:40, 3:30 base)]
100 easy
4x100 @ 1:50 (50 distance per stroke/50 swim smooth)
200 cool down
*4900 Total*

B:
600 warm up (400 choice, 200 drill)
6x50 @ 1:10 (descend 1-3, 4-6)
2 x [100, 200, 300, 200, 100 on 2:00 base (pull first round; swim second round)]
1 x [50, 100, 150, 100, 50 (last 50m of each is FAST!) (1:10 base)]
100 easy
3x100 @ 2:15 (50 distance per stroke/50 swim smooth)
200 cool down
*3700 Total*

C:
600 warm up (400 choice, 200 drill)
6x50 w/:30 rest (descend 1-3, 4-6)
100 pull, 200 pull, 300 swim, 200 swim, 100 swim w/:45-:60 rest
6x50 w/:30 rest (descend 1-3, 4-6)
3x100 w/:60 sec rest (50 distance per stroke/50 swim)
100 cool down
*2500 Total*

Wednesday, August 12

**LCM**

A:
800 warm up with fins (kick every 4th lap)
8x50 kick (4 @ 1:20, 4 @ 1:10)
300 easy pull
6x50 kick (3 @ 1:15, 3 @ 1:05)
200 easy pull
4x50 kick (2 @ 1:10, 2 @ 1:00)
100 easy pull
2x50 kick ALL OUT @ 2:00
100 easy recovery
500 pull steady (3/5 breathing pattern by 50)
400 swim steady (3/7 breathing pattern by 50)
300 pull steady (3/9 breathing pattern by 50)
200 cool down
*4000 Total*

B:
800 warm up with fins (kick every 4th lap)
8x50 kick (4 @ 1:40, 4 @ 1:30)
300 easy pull
6x50 kick (3 @ 1:30, 3 @ 1:20)
200 easy pull
4x50 kick
100 easy pull
2x50 kick ALL OUT @ 2:30
100 easy recovery
400 swim steady (3/5 breathing pattern by 50)
200 cool down
*3200 Total*

C:
600 warm up with fins (kick every 4th lap)
8x50 kick w/ fins w/ :30 sec rest
300 easy pull
6x50 kick no fins w/ :30 sec rest
200 easy pull
2x50 kick (25 FAST, 25 easy)
100 easy pull
300 swim steady (3/5 breathing pattern by 50)
100 cool down
*2400 Total*

Monday, August 10

via email...

Hi Sara,
I just wanted to let you know how much I appreciate your online master's swim workouts! I am a triathlete (swimmer by nature) who swam competitively in high school. I took a 20 year hiatus from the pool until 2 years ago when I started triathlons...my first love is swimming. I live in a suburb outside of Dallas, Texas and we do not have a master's swim program. For a year, I created my own workouts out of necessity, BUT after watching some triathlons on TV and watching your incredible swim talent, I found your master's site on the web and I AM THRILLED!!! I print your workouts every week, take them to the pool with me and feel like I am a part of a larger swimming group!!! Just knowing you are training others in a group setting pushes me to complete your workouts-I can successfully complete the A group workouts which is a huge boost for me!
SO... THANK YOU, from afar :) !!!!!!
Amy from Texas
**Long Course Meters**

A:
500 warm up
12x50 (odds: 25 scull/25 kick @ 1:30; evens: 25drill/25 swim @ 1:15)
5x500 broken: (200 pull @ 3:20, 200 swim @ 3:10, 100 kick @ 2:40)
600 w/ fins (50 dolphin kick/50 free kick/100 swim)
200 cool down
*4400 Total*

B:
500 warm up
10x50 (odds: 25 scull/25 kick @ 2:00; evens: 25drill/25 swim @ 1:30)
4x500 broken: (200 pull @ 4:00, 200 swim @ 3:50, 100 kick @ 3:00)
400 w/fins (50 dolphin kick/50 free kick/100 swim)
200 cool down
*3600 Total*

C:
500 warm up
8x50 w/:30 rest (odds: 25 scull/25 kick; evens: 25drill/25 swim)
3x300 broken: (200 pull, rest :20, 100 swim, :60 rest)
300 w/ fins (50 dolphin kick/50 swim)
100 cool down
*2200 Total*

Friday, August 7

**Long Course Meters**

A:
900 warm up…3x(200 free, 100 IM drill)
8x100 @ 2:00 (kick/swim/drill/swim by 25…IM order)
3x:(200 pull @ 3:10, 2x100 IM @1:45)
6x50 with band @ 1:15
6x100 pull @ 1:40 (3/5 breathing pattern by 50)
3x:(100 free @ 1:30, 2x50 @ :60 fly/back, breast/free)
200 cool down
*4400 Total*

B:
600 warm up…2x(200 free, 100 drill)
6x100 @ 2:20 (kick/swim/drill/swim by 25)
3x: (200 pull @ 4:00, 2x100 free @1:55)
2x150 free @ 3:00 (5/3/5 breathing pattern by 50)
3x:(100 pull @ 2:00, 2x50 free @ :55)
200 cool down
*3500 Total*

C:
600 warm up…2x(200 free, 100 drill)
5x100 w/:60 rest (kick/swim/drill/swim by 25)
4x: (100 pull w/:30 rest, 2x50 swim w/:15 rest)
2x150 free w/:60 rest (5/3/5 breathing pattern by 50)
100 cool down
*2300 Total*

Wednesday, August 5

**Long Course Meters**

A:
500 fins; 400 pull; 300 drill; 200 kick; 100 IM
9x50 @ 1:00 (descend 1-3, 4-6, 7-9)
50 easy
4x25 ALL OUT @ :45 (Yes, 25s…rest in the middle of the pool!)
100 easy
Main Set: 2x:
6x50 ALL OUT (2 @ :50, 2 @ 1:10, 2 @ 1:30)
300 easy recovery (pull buoy optional)
600 with fins (100 back, 100 free)
200 cool down
*4200 Total*

B:
500 fins; 400 pull; 300 drill; 200 kick; 100 IM
9x50 @ 1:15 (descend 1-3, 4-6, 7-9)
50 easy
Main Set:
6x50 ALL OUT (2 @ :60, 2 @ 1:20, 2 @ 1:40)
300 easy recovery (pull buoy optional)
600 with fins (100 back, 100 free)
200 cool down
*3400 Total*

C:
500 fins; 400 pull; 300 drill; 200 kick; 100 non-free
9x50 w/:30 rest (descend 1-3, 4-6, 7-9)
50 easy
300 with fins (50 back, 50 free)
100 cool down
*2400 Total*

Monday, August 3

**Long Course Meters**

A:
1000 warm up with fins
12x50 kick (1 fast on 1:10, 1 easy on 1:30)
5x200 swim on 3:15 (negative split at 100 wall)
500 pull (3/5 breathing pattern by 50m)
6x150 on 2:30 (100 smooth, :10 rest, 50 fast)
8x50 on 1:10 as 2x(5 breaths, 4 breaths, 3, 2...by 50)
200 cool down
*4600 Total

B:
1000 warm up with fins
8x50 kick (1 fast on 1:20, 1 easy on 1:40)
6x150 swim on 3:00 (negative split at 75)
500 pull (3/5 breathing pattern by 50)
4x150 (100 smooth, :10 rest, 50 fast)
200 cool down
*3600 Total

C:
500 warm up
6x50 kick with fins (1 easy, 1 fast w/:30 rest)
6x100 swim w/:45 rest (negative split at the 50)
300 pull (3/5 breathing pattern by 50)
4x100 swim (50 easy, :10 rest, 50 fast, :60 rest)
100 cool down
*2200 Total

Friday, July 31

Fun Day at the Pool!

300 (swim)
300 (kick/swim by 50)
300 drill/swim by 50)
5 minutes: Vertical Kick (30 sec easy w/ hands below water, 30 sec HARD w/hands out of water)
5x50 w/Tennessee Tumbler Turns (go underwater @ the flags, turn underwater, try to kick out to flags before coming up for air)
5x100 Suicides (swim 15m, flip, come back to wall, swim 20 meters, flip, come back to wall, swim 25 meters, flip, come back to wall; rest :60)
3x100 (#1: Head-Up/swim by 50, #2: Doggy-Paddle/swim by 50, #3:Cork-Screw/swim by 50)
5x25 Underwaters...try to kick as far as you can underwater; rest :60
RELAYS!! Even Coach Sara got in the pool today...to make the relay team #s even:)
1: freestyle
2: IM (each person does a different stroke)
3: pull buoy (must pass off buoy like a baton)
4: Add-A-Person (gain a relay-mate every turn)
200 cool down

*Enjoy a fun day at the pool...play and race with your friends, family, teammates:)

Wednesday, July 29

**Long Course Meters**

A:
600 warm up
6x100 IM (2 kick @ 2:20, 2 drill @ 1:55, 2 swim @ 1:45)
3x200 IM swim @ 3:30
10 minute kick (:60 easy kick, :30 FAST kick)
4x150 pull @ 2:15
2x300 pull @ 4:30
10 minute kick (:45 easy, :45 FAST kick)
100 easy
6x50 @ 1:20 (1 ALL OUT, 1 easy recovery)
200 cool down
*4400 Total (estimate)*

B:
600 warm up
6x100 (2 kick @ 2:40, 2 drill @ 2:20, 2 swim @ 2:00)
2x200 swim @ 4:00
10 minute kick (:60 easy kick, :30 FAST kick)
4x100 pull @ 2:00
2x200 pull @ 4:00
10 minute kick (:45 easy, :45 FAST kick)
100 easy
4x50 @ 1:30 (1 ALL OUT, 1 easy recovery)
200 cool down
*3500 Total (estimate)*

C:
400 warm up
4x100 w/:40 rest (2 kick, 2 drill)
2x150 swim w/:60 rest
10 minute kick (:60 easy kick, :30 FAST kick)
3x100 pull w/:30 rest
2x150 pull w/:50 rest
10 minute kick (:45 easy, :45 FAST kick)
100 easy
4x50 w/:45 rest (1 ALL OUT, 1 easy recovery)
100 cool down
*2600 Total (estimate)*

Monday, July 27

**Long Course Meters**

A:
10x50 @ 1:10 (descend stroke count 1-5, 6-10)
1x300 pull smooth
3x100 @ 1:45 (descend 1-3)
8x50 @ 1:05 (descend stroke count 1-4, 5-8)
2x300 pull @ 4:40
3x100 @ 1:40 (descend 1-3)
6x50 @ 1:00 (descend stroke count 1-6)
3x200 pull @ 3:10
3x100 @ 1:35 (descend 1-3)
4x50 @ :55 (descend stroke count 1-4)
2x200 pull @ 3:10
3x100 @ 1:30 (descend 1-3)
200 cool down
*4700 Total*

B:
10x50 @ 1:20 (descend stroke count 1-5, 6-10)
1x300 pull smooth
3x100 @ 2:00 (descend 1-3)
8x50 @ 1:15 (descend stroke count 1-4, 5-8)
2x300 pull w/:40 sec rest
3x100 @ 2:00 (descend 1-3)
6x50 @ 1:15 (descend stroke count 1-6)
3x200 pull @ 4:00
3x100 @ 1:55 (descend 1-3)
200 cool down
*3800 Total*

C:
8x50 w/:30 sec rest (descend stroke count 1-4, 5-8)
1x300 pull smooth
3x100 w/:60 rest (descend 1-3)
6x50 w/:30 rest (descend stroke count 1-6)
1x300 pull smooth
3x100 w/:60 rest (descend 1-3)
4x50 w/:30 rest (descend stroke count 1-6)
200 cool down
*2300 Total*

Friday, July 24

**Long Course Meters**

A:
400 swim w/ fins
300 pull
200 kick
100 IM drill
12x50 4x(1 kick @ 1:10, 1 drill @ 1:05, 1 swim @ 1:00)
6x150 swim (3@ 2:30, 3@ 2:20)
8x50 IM order @ 1:10 (25 kick/25 drill)
4x150 pull @ 2:20
4x50 @ 1:05 (25 FAST/25 easy)
2x150 fast swim @ 2:15
500 w/ fins (50 dolphin kick on back/50 swim)
100 cool down
*4600 Total*

B:
400 swim w/ fins
300 pull
200 kick
100 drill
12x50 4x(1 kick @ 1:20, 1 drill @ 1:15, 1 swim @ 1:10)
6x150 swim (3@ 3:00, 3@ 2:50)
4x50 @ 1:15 (25 kick/25 drill)
4x150 pull @ 3:00
4x50 @ 1:10 (25 FAST/25 easy)
100 cool down
*3800 Total*

C:
300 swim w/ fins
200 pull
100 kick
12x50 w/:30 rest 4x(1 kick, 1 drill, 1 swim)
4x150 swim w/:60 rest
2x150 pull w/:45 rest
100 cool down
*2200 Total*

Wednesday, July 22

**Long Course Meters**

A:
5x200 w/fins (odds: free; evens: IM; take :30 sec rest)
4x200 @ 3:50 (kick/swim/drill/swim by 50)
3x200 pull @ 3:15
2x200 broken as: (100: 3/5 breathing @ 1:40; 50 build @ :50; 50 strong legs @ :50)
1x200 ALL OUT for time!
100 easy recovery
7x100 @ 1:45 (25 kick FAST underwater; 25 easy swim; 50 breathing every 5)
14x50 (1 fast, 1 easy, 2 fast, 1 easy, 3 fast, 1 easy, 4 fast, 1 easy...fast @ :45, easy @ 1:30)
200 cool down
*4700 Total*

B:
5x200 w/fins (:30 sec rest)
4x200 w/:30 rest (kick/swim/drill/swim by 50)
3x200 pull @ 4:00
2x200 broken as: (100: 3/5 breathing @ 2:00; 50 build @ 1:10; 50 strong legs @ 1:10)
1x200 ALL OUT for time!
100 easy recovery
10x50 (odds: easy @ 1:30; evens: fast @ 1:00)
200 cool down
*3800 Total*

C:
3x200 w/fins (:60 sec rest)
2x200 w/:60 rest (kick/swim/drill/swim by 50)
2x200 pull w/:60 rest
1x200 broken as: (100: 3/5 breathing w/:30; 50 build w/:30; 50 strong legs)
1x100 ALL OUT for time!
100 easy recovery
8x50 (odds: easy w/:45 rest; evens: fast w/:20 rest)
100 cool down
*2300 Total*

Monday, July 20

**Long Course Meters**

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
5x100 @ 1:45 (3/5/7/9 breathing pattern by 25)
8x50 @ 1:05 (descend stroke count 1-8!)
Main Set:
2x [ 300 pull @ 4:45
2x150 swim @ 2:30 (build effort by 50s)
3x100 strong @ 1:30
6x50 kick @ 1:10 (odds: fast, evens: easy) ]
500 w/ fins (50 dolphin kick on back/50 swim)
200 cool down
*4900 Total*

B:
600 warm up (2x: 200 swim/50 kick/50 drill)
5x100 @ 2:00 (3/5 breathing pattern by 50)
6x50 @ 1:10 (descend stroke count 1-6!)
Main Set:
[ 300 pull w/:60 rest
2x150 swim @ 3:00 (build effort by 50s)
3x100 strong @ 1:55
6x50 kick @ 1:20 (odds: fast, evens: easy) ]
500 w/ fins (50 dolphin kick on back/50 swim)
200 cool down
*3300 Total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
6x50 w/:45 (3/5 breathing pattern by 25)
6x50 w/:45 (descend stroke count 1-6!)
300 pull w/:60 rest
3x100 swim strong w/:30 rest
6x50 w/ fins (50 kick on back/50 swim)
100 cool down
*2200 Total*

Friday, July 17

***100th Workout!!***
**Long Course Meters**

A:
600 warm up
4x300 pull @ 4:45 (3/5 breathing pattern by 50)
4x200 swim @ 3:15 (#1: first 50 fast, #2: second 50 fast, #3: etc)
4x100 kick @ 2:30 (choice down, fast free back)
Main Set:
4x50 (odds: easy swim @ 1:15; evens: Dive Sprint @ 1:00)
4x50 kick @ 1:30 (25 Sprint Kick/25 easy kick)
4x50 (odds: easy swim @ 1:15; evens: Dive Sprint @ 1:00)
100 easy
4x50 w/ parachute w/ :30 rest
4x50 stretch-cords w/:30 rest
200 cool down
*4700 Total*

B:
500 warm up
3x300 pull @ 6:00 (3/5 breathing pattern by 50)
4x200 swim @ 4:00 (#1: first 50 fast, #2: second 50 fast, #3: etc)
4x100 kick @ 3:00 (choice down, fast free back)
Main Set:
4x50 (odds: easy swim @ 1:30; evens: Dive Sprint @ 1:30)
4x50 kick @ 2:00 (25 Sprint Kick/25 easy kick)
4x50 (odds: easy swim @ 1:30; evens: Dive Sprint @ 1:30)
200 easy
*3400 Total*

C:
500 warm up
3x200 pull w/:60 (3/5 breathing pattern by 50)
4x100 swim w/:60 (#1: first 25 fast, remainder easy; #2: second 25 fast, #3: etc)
4x100 kick w/:60 (#1: first 25 fast, remainder easy; #2: second 25 fast, #3: etc)
100 easy
*2000 Total*

Wednesday, July 15

**Long Course Meters**

A:
5x200 w/:20 rest (wear fins...150 swim/50 kick)
8x50 (odds: kick w/ board @ 1:10, evens: pull w/ board @ 1:00)
8x50 @ 1:05 (odds: 25 right arm/25 left arm, evens: 6/3/6 drill)
8x50 @ :55 (descend 1-4, 5-8)
Main Set:
5x [ 150 @ 2:15 strong
100 @ 1:30 strong
50 @ :45 FAST
100 recovery @ 2:30 ]
4x50 @ 1:30 (25 all out sprint/25 easy)
200 cool down
*4600 Total*

B:
5x200 w/:30 rest (wear fins...150 swim/50 kick)
8x50 (odds: kick w/ board @ 1:30, evens: pull w/ board @ 1:20)
6x50 @ 1:30 (odds: 25 right arm/25 left arm, evens: 6/3/6 drill)
4x50 @ 1:10 (descend 1-4)
Main Set:
3x [ 150 @ 3:00 strong
100 @ 2:00 strong
50 @ 1:00 FAST
100 recovery @ 3:00 ]
4x50 @ 1:30 (25 all out sprint/25 easy)
200 cool down
*3500 Total*

C:
4x200 w/:60 rest (wear fins...150 swim/50 kick)
4x50 w/:45 rest (odds: kick w/ board, evens: pull w/ board)
4x50 w/:45 rest (odds: 25 right arm/25 left arm, evens: 6/3/6 drill)
4x50 w/:60 rest (descend 1-4)
8x50 w/:60 rest (25 all out sprint/25 easy)
200 cool down
*2000 Total*

Monday, July 13

**Long Course Meters**

A:
400 swim
300 pull
200 kick
100 IM
12x50 @ 1:15 (25 kick/25 drill...IM order)
4x100 (odds: IM @ 2:00; evens: free @ 1:45)
8x50 @ 1:10 (25 drill/25 swim...IM order)
6x100 (odds: IM @ 1:55; evens: free @ 1:40)
4x50 @ 1:05 (build, one of each stroke)
8x100 (odds: IM @ 1:50; evens: free @ 1:35)
200 cool down
*4200 Total*

B:
400 swim
300 pull
200 kick
100 IM
8x50 @ 1:20 (25 kick/25 drill...mix in some other strokes)
4x100 swim free @ 2:00
6x50 @ 1:15 (25 drill/25 swim...mix in some other strokes)
6x100 swim free @ 1:55
4x50 @ 1:10 (build free)
4x100 swim free @ 1:50
200 cool down
*3500 Total*

C:
300 swim
200 pull
100 kick
12x50 w/:30 rest (25 kick/25 drill)
4x100 swim free w/ :60 rest
8x50 w/ :30 rest (25 drill/25 swim)
4x100 pull w/ :60 rest
100 cool down
*2500 Total*

Wednesday, July 8

*Long Course Meters*

A:
500 warm up
8x100 @ 2:00 (25 kick/50 drill/25 swim)
9x50 Strong Swim (3 @ :60, 3 @ :55, 3 @ :50)
1x50 easy
400 pull smooth (3/5 breathing pattern by 50)
:30-:60 rest
9x50 Strong Swim (3 @ :55, 3 @ :50, 3 @ :45)
1x50 easy
400 pull smooth (3/5 breathing pattern by 50)
:30-:60 rest
9x50 Strong Swim (3 @ :50, 3 @ :45, 3 @ :40)
1x50 easy
400 pull smooth (3/5 breathing pattern by 50)
:30-:60 rest
8x50 @ 1:30 (5 breaths for 50m, 4 breaths, 3 breaths, 2 breaths, repeat)
200 cool down
*4600 Total*

B:
500 warm up
5x100 @ 2:30 (25 kick/50 drill/25 swim)
6x50 Strong Swim (3 @ 1:10, 3 @ 1:00)
300 pull smooth (3/5 breathing pattern by 50)
:30-:60 rest
6x50 Strong Swim (3 @ 1:10, 3 @ 1:00)
300 pull smooth (3/5 breathing pattern by 50)
:30-:60 rest
6x50 Strong Swim (3 @ 1:10, 3 @ 1:00)
300 pull smooth (3/5 breathing pattern by 50)
:30-:60 rest
8x50 @ 1:30 (6 breaths for 50m, 5 breaths, 4 breaths, 3 breaths, repeat)
200 cool down
*3400 Total*

C:
400 warm up
4x100 w:/60 rest (25 kick/50 drill/25 swim)
4x50 Strong Swim (w/:45 rest)
200 pull smooth (3/5 breathing pattern by 50)
:60-:90 rest
4x50 Strong Swim (w/:45 rest)
200 pull smooth (3/5 breathing pattern by 50)
:60-:90 rest
4x50 Strong Swim (w/:45 rest)
200 pull smooth (3/5 breathing pattern by 50)
:60-:90 rest
100 cool down
*2100 Total*

Monday, July 6

**Long Course Meters**

A:
10 minute warm up
5x200 w/ fins @ 3:20 (#1: 200 kick; #2: 150 kick/50 swim; #3 100 kick/100 swim; #4: 50 kick/150 swim; #5 200 swim)
2x [300 pull @ 4:30
200 pull @ 3:00
100 pull @ 1:30]
2x [300 swim @ 4:15
200 swim @ 2:50
100 swim @ 1:25]
8x50 @ :55 (descend 1-4, 5-8...focus on LONG strokes!)
200 cool down
*4600 Total*

B:
10 minute warm up
5x200 w/ fins @ 3:45 (#1: 200 kick; #2: 150 kick/50 swim; #3 100 kick/100 swim; #4: 50 kick/150 swim; #5 200 swim)
2x [300 pull @ 6:00
200 pull @ 4:00
100 pull @ 2:00]
1x [300 swim @ 5:45
200 swim @ 3:50
100 swim @ 1:55]
4x50 @ 1:05 (descend 1-4...focus on LONG strokes!)
200 cool down
*3700 Total*

C:
10 minute warm up
5x100 w/ fins w/:60 rest (50 kick/50 swim)
300 pull; 200 pull; 100 pull (all w/ :45 rest)
300 swim; 200 swim; 100 swim (all w/ :30 rest)
4x50 w/:45 rest (descend time 1-4...focus on LONG strokes!)
100 cool down
*2400 Total*

Friday, July 3

**Long Course Meters**

A:
800 warm up (kick every 4th 50)
8x50 swim @ :60 (descend stroke count by 1 stroke, 1-4 & 5-8)
8x50 kick (4@ 1:10, 4@ 1:00)
4x100 pull @ 1:30
Main Set:
4x [ 200 pull @ 3:00
2x100 swim fast @ 1:25
1x50 fast w/extra kick @ :45
1x50 recovery/float ]
200 cool down
*4200 Total*

B:
800 warm up (kick every 4th 50)
8x50 swim @ 1:10 (descend stroke count by 1 stroke, 1-4 & 5-8)
8x50 kick (4@ 1:30, 4@ 1:20)
4x100 pull @ 2:00
Main Set:
2x [ 200 pull @ 4:00
2x100 swim fast @ 1:55
1x50 fast w/extra kick @ :60
1x50 recovery/float ]
200 cool down
*3200 Total*

C:
400 warm up (kick every 4th 50)
8x50 swim w/:30 rest (descend stroke count by 1 stroke, 1-4 & 5-8)
6x50 kick, with fins & :30 rest
4x100 pull w/:60 rest
Main Set:
[ 200 pull w/:60
2x100 swim fast w/:30
1x50 fast w/extra kick w/:15
1x50 recovery/float ]
100 cool down
*2200 Total*

Wednesday, July 1

A:
500 choice warm up
8x25 drill @ :30
8x25 kick @ :40
8x25 swim @ :30 (descend 1-4, 5-8)
6x75 @ 1:10 (3/5/7 breathing pattern)
100 easy
4x100 ALL OUT!! @ 3:00 (swim at least a 50 easy with extra time)
3x300 pull smooth @ 4:30
4x75 ALL OUT!! @ 3:00 (swim at least a 50 easy with the extra time)
3x200 pull smooth @ 3:00
4x50 ALL OUT!! @ 2:00 (swim easy or bob on wall)
200 cool down
*4300 Total (estimate)*

B:
400 choice warm up
8x25 drill @ :40
8x25 kick @ :50
8x25 swim @ :40 (descend 1-4, 5-8)
4x75 @ 1:40 (3/5/7 breathing pattern)
100 easy
4x100 ALL OUT!! @ 3:00 (swim at least a 50 easy with extra time)
3x200 pull smooth @ 4:00
4x75 ALL OUT!! @ 3:00 (swim at least a 50 easy with the extra time)
3x100 pull smooth @ 2:00
200 cool down
*3400 Total (estimate)*

C:
300 choice warm up
8x25 drill w/ :30
8x25 kick w/ :30
8x25 swim w/ :30 (descend 1-4, 5-8)
100 easy
4x50 ALL OUT!! @ 3:00 (swim at least a 50 easy with extra time)
2x200 pull smooth w/:60 rest
4x50 ALL OUT!! @ 3:00 (swim at least a 50 easy with the extra time)
3x100 pull smooth w/:60
100 cool down
*2600 Total (estimate)*

Monday, June 29

A:
400 swim
300 pull
200 kick
100 IM
6x100 swim (2@ 1:40, 2@ 1:30, 2@ 1:20)
6x50 @ :55 THIRDS (#1 - first 1/3 of 50y is fast, remainder is easy; #2 - second 1/3 of 50y is fast; #3 - final 1/3 of 50y is fast; repeat)
100 easy
Main Set:
1500 FOR TIME!!!! (strong swim, pace yourself, descend by 500s)
100 easy recovery
4x50 pull @ :45
4x150 pull @ 2:05
200 cool down
*4600 Total*

A:
400 swim
300 pull
200 kick
100 choice
5x100 swim (3@ 2:00, 2@ 1:45)
4x50 @ :60 QUARTERS (#1 - first 1/4 of 50y is fast, remainder is easy; #2 - second 1/4 of 50y is fast, remainder is easy, etc.)
100 easy
Main Set:
1000 FOR TIME!!!! (strong swim, pace yourself, descend by 250s)
100 easy recovery
4x50 pull @ :60
4x100 pull @ 1:50
100 cool down
*3600 Total*

A:
300 swim
200 pull
100 kick
4x100 swim w/ :60 QUARTERS (#1 - first 25 is fast, remainder is easy; #2 - second 25 is fast, remainder is easy, etc.)
100 easy
Main Set:
500 FOR TIME!!!! (strong swim, pace yourself, descend by 100s)
100 easy recovery
4x50 pull w/ :30
4x100 pull w/:60
4x25 w/:30 rest (1 easy, 1 fast, repeat)
100 cool down
*2500 Total*

Friday, June 26

A:
600 choice warm up
6x50 kick @ 1:15
6x50 drill @ :60 (right arm/left arm, fist, 6/3/6, repeat)
6x100 swim (3@ 1:40, 3@ 1:35)
6x150 pull (3@2:30, 3@2:20)
6x100 swim (3@ 1:30, 3@ 1:25)
6x50 @ :60 (GOLF…lower stroke count & time…two rounds of 3)
6x50 @ 1:15 (4 breaths, 3 breaths, 2, repeat)
200 cool down
*4100 Total*

B:
400 choice warm up
6x50 kick @ 1:30
6x50 drill @ 1:10 (right arm/left arm, fist, 6/3/6, repeat)
6x100 swim (3@ 2:00, 3@ 1:50)
6x150 pull (3@3:00, 3@2:45)
6x50 @ 1:10 (GOLF…lower stroke count & time…two rounds of 3)
6x50 @ 1:30 (5 breaths, 4 breaths, 3, repeat)
100 cool down
*3200 Total*

C:
400 choice warm up
4x50 kick w/:30
4x50 drill w/:30 (right arm/left arm, fist, 6/3/6, catch-up)
4x100 swim w/:45
4x150 pull w/:60
4x50 w/:30 (GOLF…lower stroke count & time)
4x50 w/:60 (as few breaths as possible)
100 cool down
*2300 Total*

Wednesday, June 24

A:
600 warm up (2x: 200 swim/50 kick/50 drill)
12x50 @ 1:00 (drill/swim by 25, IM order)
Main Set #1:
2x [200 IM (stroke/free by 50) @ 3:15
2x100 IM @ 1:45
4x50 IM order, FAST, w/:10 sec rest (subtract :30 from total time to get 200 IM time)
:30 rest
8x25 @ :30 FAST, IM order
100 easy swim]
200 pull smooth
Main Set #2:
2x [1x150 pull smooth @ 2:15
2x75 build @ 1:10
3x50 @ :45 (strong descend 1-3)
:30 rest
6x25 @ :30 ALL FAST
100 easy swim]
200 cool down
*4600 Total*

B:
600 warm up (2x: 200 swim/50 kick/50 drill)
12x50 @ 1:10 (drill/swim by 25, mix in some other strokes)
Main Set:
2x [200 pull smooth @ 4:00
2x100 Build @ 2:00
4x50 STRONG, w/:10 sec rest (subtract :30 from total time to get 200 time)
:30 rest
8x25 @ :45 ALL FAST
200 easy swim]
200 cool down
*3500 Total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
12x50 w/:30 rest (drill/swim by 25, mix in some other strokes)
Main Set:
2x [1x150 pull smooth w/:60 rest
2x75 build w/:45 rest
3x50 descend 1-3 w/:30 rest
extra :30 rest
6x25 w/:40 rest, ALL FAST
100 easy swim]
100 cool down
*2500 Total*

Monday, June 22

A:
3x300 w/ fins, :20 rest
4x50 @ :60 drill (good form)
4x100 @ 1:30 (3/5/7/9 breathing pattern by 25)
3x [200 swim strong @ 3:00, 150 kick HARD @ 2:30, 50 easy swim @ :60]
4x [100 swim strong @ 1:30, 50 kick HARD @ :60, 50 easy swim @ :60]
3x300 w/fins, :20 rest (100 swim, 100 kick, 100 swim)
200 cool down
*4600 Total*

B:
3x300 w/ fins, :20 rest
6x50 @ 1:10 drill (good form)
4x100 @ 1:50 (3/5/7/3 breathing pattern by 25)
3x [200 swim strong @ 3:00, 150 kick HARD @ 2:30, 50 easy swim @ :60]
3x200 w/fins, :20 rest (100 swim, 100 kick)
200 cool down
*3600 Total*

C:
3x300 w/ fins, :60 rest
4x50 w/ :30 rest drill (good form)
4x100 w/ :45 rest (3/5/3/5 breathing pattern by 25)
3x [100 swim strong w/:20 rest, 50 kick HARD w/:20 rest, 50 easy swim w/ :60 rest]
3x100 w/fins, :30 rest (50 swim, 50 kick)
100 cool down
*2500 Total*

Friday, June 19

**Long Course Meters**

A:
600 warm up w/ fins
5x100 kick w/ fins @ 1:50
8x50 @ :60 (25 head-up drill/20 swim)
4x15 meters Sprint!! float back to wall, :15 sec rest
8 minutes Vertical Kick (:45 east, :15 HARD w/hands above water!)
8x50 @ :60 (Sailboat drill...kick board between legs, work on body roll)
4x25 Sprint Kick!! w/:30 rest
5x100 @ 2:00 (75 ALL OUT Swim, 25 float easy)
6x150 pull @ 2:20 (3/5/7 breathing pattern by 50)
200 cool down
*3900 Total, estimate*

B:
500 warm up w/ fins
4x100 kick w/ fins @ 2:10
6x50 @ 1:10(25 head-up drill/20 swim)
4x15 meters Sprint!! float back to wall, :15 sec rest
7 minutes Vertical Kick (:45 east, :15 HARD w/hands above water!)
6x50 @ 1:10 (Sailboat drill...kick board between legs, work on body roll)
4x25 Sprint Kick!! w/:30 rest
4x100 @ 2:30 (75 ALL OUT Swim, 25 float easy)
5x100 pull @ 2:00 (3/5 breathing pattern by 50)
200 cool down
*3400 Total, estimate*

C:
400 warm up w/ fins
3x100 kick w/ fins w/:40 rest
4x50 w/:45 rest (25 head-up drill/20 swim)
2x15 meters Sprint!! float back to wall, :15 sec rest
6 minutes Vertical Kick (:45 east, :15 HARD w/hands above water!)
4x50 w/:45 rest (Sailboat drill...kick board between legs, work on body roll)
4x25 Sprint Kick!! w/:30 rest
3x100 w/:60 rest (75 ALL OUT Swim, 25 float easy)
4x100 pull w/:30 rest (3/5 breathing pattern by 50)
100 cool down
*2300 Total, estimate*

Wednesday, June 17

A:
800 warm up (200 swim, 200 kick, 200 pull, 200 swim)
20x25 @ :30 (1 kick, 2 drill, 1 swim build, repeat 5 times)
Main Set:
3x [6x25 @ :45 (shooters...kick underwater fast and far)
6x75 @ 1:30 (descend 1-3, 4-6)
400 pull (50 free/50 back)]
200 cool down
*4500 Total*

B:
800 warm up (200 swim, 200 kick, 200 pull, 200 swim)
20x25 @ :40 (1 kick, 2 drill, 1 swim build, repeat 5 times)
Main Set:
3x [4x25 @ :60 (shooters...kick underwater fast and far)
4x75 @ 2:00 (descend 1-4)
300 pull (50 free/50 back)]
200 cool down
*3600 Total*

C:
800 warm up (200 swim, 200 kick, 200 pull, 200 swim)
20x25 w/:30 rest (1 kick, 2 drill, 1 swim build, repeat 5 times)
Main Set:
2x [4x25 w/:60 rest (shooters...kick underwater fast and far)
4x75 w/:45 rest (descend 1-4)
200 pull (50 free/50 back)]
100 cool down
*2600 Total*

Monday, June 15

A:
600 warm up (kick every 4th 25)
8x75 @ 1:15 (3/5/7 breathing pattern by 25)
main set:
5x500 broken into:
200 @ 2:50
150 @ 2:10
100 @ 1:25
50 @ 1:15
(# 1, 3, 5 are pull; # 2, 4 are swim)
6x25 @ :30 (distance per stroke)
1x500 FAST broken:
200 w/:20 rest
150 w/:20 rest
100 w/:20 rest
50 (get total time & subtract 1 minute for 500 time)
200 cool down
*4500 Total*

B:
500 warm up (kick every 4th 25)
6x75 @ 1:30 (3/5/7 breathing pattern by 25)
main set:
4x500 broken into:
200 @ 3:45
150 @ 2:50
100 @ 1:55
50 @ 1:30
(# 1, 3 are pull; # 2, 4 are swim)
6x25 @ :35 (distance per stroke)
1x300 FAST broken:
150 w/:30 rest
100 w/:30 rest
50 (get total time & subtract 1 minute for 300 time)
200 cool down
*3600 Total*

C:
400 warm up (kick every 4th 25)
4x75 w/:45 rest (3/5/7 breathing pattern by 25)
main set:
4x300 broken into:
150 w/:30 rest
100 w/:30 rest
50 w/:60 rest
(# 1, 3 are pull; # 2, 4 are swim)
6x25 @ :45 (distance per stroke)
1x150 broken:
100 FAST
:30 rest
50 FAST
100 cool down
*2300 Total*

Friday, June 12

**Long Course Meters**

A:
500 warm up
12x50 (odds: kick w/ board @ 1:15, evens: pull w/ board @ 1:05)
4x200 pull @ 3:20 (descend 1-4)
10x50 @ 1:00 (kick w/fins)
4x150 pull @ 2:20 (descend 1-4)
8x50 @ 1:15 (kick on back)
4x100 pull @ 1:30 (descend 1-4)
4x50 @ 1:30 (FAST kick!!)
200 cool down
*4200 Total*

B:
400 warm up
10x50 (odds: kick w/ board @ 1:30, evens: pull w/ board @ 1:10)
3x200 pull @ 4:00 (descend 1-3)
8x50 @ 1:10 (kick w/fins)
3x150 pull @ 3:00 (descend 1-3)
6x50 @ 1:30 (kick on back)
3x100 pull @ 2:00 (descend 1-3)
4x50 @ 1:45 (FAST kick!!)
200 cool down
*3400 Total*

C:
300 warm up
8x50 w/:40 rest (odds: kick w/ board, evens: pull w/ board)
2x200 pull w/:60 rest
6x50 w/:30 rest (kick w/fins)
2x150 pull w/:45 rest
4x50 w/:30 rest (kick on back)
2x100 pull w/:30
2x50 w/:60 rest (FAST kick!!)
100 cool down
*2300 Total*

Wednesday, June 10

A:
400 swim
300 pull
200 kick
100 IM
12x50 drill @ :60 (drills: fingertip drag, catchup, fist, 6/3/6)
8x50 kick @ 1:10 (25 sprint kick, 25 easy)
100 easy
14x50 swim (1 Fast, 1 easy, 2 Fast, 1 easy, 3 Fast, 1 easy, 4 Fast, 1 easy...fast @ :40, easy @ 1:20)
6x100 @ 1:40 (3/5 breathing pattern by 50)
1x500 ALL OUT! broken up into:
(50, 25, 25
75, 25
50, 50
75, 25
50, 25, 25)
(all 25s @ :30, 50s @ :60, 75s @ 1:30)
200 cool down
*4100 Total*

B:
400 swim
300 pull
200 kick
100 IM
12x50 drill @ 1:10 (drills: fingertip drag, catchup, fist, 6/3/6)
6x50 kick @ 1:30 (25 sprint kick, 25 easy)
100 easy
14x50 swim (1 Fast, 1 easy, 2 Fast, 1 easy, 3 Fast, 1 easy, 4 Fast, 1 easy...fast @ :55, easy @ 1:30)
4x100 @ 2:10 (3/5 breathing pattern by 50)
100 cool down
*3200 Total*

C:
300 swim
200 pull
100 kick
12x50 drill w/:30 rest (drills: fingertip drag, catchup, fist, 6/3/6)
8x50 kick w/:40 rest (25 sprint kick, 25 easy) (fins optional)
50 easy swim
9x50 swim (1 Fast, 1 easy, 2 Fast, 1 easy, 3 Fast, 1 easy...fast w/:15 rest, easy w/:60 rest)
100 cool down
*2200 Total*

Monday, June 8

**Long Course Meters**

A:
600 warm up
6x100 swim @ 1:50
10x50 @ 1:15 (kick/swim by 25)
500 pull @ 8:00
5x100 swim @ 1:40
400 pull @ 6:20
4x100 swim @ 1:35
300 pull @ 4:45
3x100 swim @ 1:30
200 pull @ 3:10
2x100 swim @ 1:25
200 cool down
*4700 Total*

B:
500 warm up
5x100 swim @ 2:15
8x50 @ 1:30 (kick/swim by 25)
400 pull w/:60 rest
4x100 swim @ 2:10
300 pull w/:60 rest
3x100 swim @ 2:05
200 pull w/:60 rest
2x100 swim @ 2:00
200 cool down
*3400 Total*

C:
400 warm up
4x100 swim w/:60 rest
8x50 w/:45 rest (kick/swim by 25)
300 pull w/:60 rest
3x100 swim w/:45 rest
200 pull w/:60 rest
2x100 swim w/:30 rest
100 cool down
*2300 Total*

Friday, June 5

A:
200 free/100 IM kick/200 free/100 IM drill/200 free/100 IM swim
12x50 @ 1:05 (fly/free, back/free, breast/free)
Main Set:
100 IM @ 1:45 FAST!
100 Free @ 1:30
100 IM @ 1:45 FAST!
200 free @ 2:55
100 IM @ 1:45 FAST!
300 Free @ 4:20
100 IM @ 1:45 FAST!
200 free @ 2:55
100 IM @ 1:45 FAST!
100 Free @ 1:30
Fins ON:
300 dolphin kick on your back
200 IM
100 Free
Fins OFF
10x75 (odd #s: fly/back/breast @ 1:30, even #s: free @ 1:10)
200 cool down
*4500 Total*

B:
200 free/100 kick/200 free/100 drill
12x50 @ 1:10 (drill/swim by 25)
Main Set:
100 swim @ 2:00 FAST!
100 pull @ 2:00
100 swim @ 2:00 FAST!
200 pull @ 4:00
100 swim @ 2:00 FAST!
300 pull @ 6:00
100 swim @ 2:00 FAST!
200 pull @ 4:00
100 swim @ 2:00 FAST!
100 pull @ 2:00
Fins ON:
300 dolphin kick on your back
200 IM
100 Free
Fins OFF
200 cool down
*3400 Total*

C:
200 free/100 kick/200 free/100 drill
12x50 w/ :30 rest (drill/swim by 25)
Main Set:
8x100 w/:60 rest (odd #s: swim FAST!, even #s: pull smooth)
Fins ON:
200 dolphin kick on your back
100 Free
Fins OFF
100 cool down
*2400 Total*

Wednesday, June 3

A:
2x {300 swim, 3x50 kick @ 1:10, 3x50 drill @ 1:00, 3x50 descend 1-3 @ :50}
8x25 IM order @ :30
8x25 free @ :30 (1 easy, 1 FAST)
100 easy swim
Main set:
[200 ALL OUT, from a dive, for time!!
:60 rest
4x100 FAST, with a partner in 'relay' format (you swim a 100 FAST, partner swims a 100 FAST, you swim, partner swims, etc) or take :65 sec rest between each 100
100 easy recovery]
4x150 pull @ 2:10
4x100 pull @ 1:25
4x50 pull @ :40
200 cool down
*4100 Total*

B:
2x {300 swim, 3x50 kick @ 1:20, 3x50 drill @ 1:10, 3x50 descend 1-3 @ 1:00}
8x25 free @ :40 (1 easy, 1 FAST)
100 easy swim
Main set:
[150 ALL OUT, from a dive, for time!!
:60 rest
3x100 FAST, with a partner in 'relay' format (you swim a 100 FAST, partner swims a 100 FAST, you swim, partner swims, etc) or take :70 sec rest between each 100
100 easy recovery]
4x150 pull @ 2:10
200 cool down
*3000 Total*

C:
2x {300 swim, 3x50 kick w/:45 rest, 3x50 drill w/:45 rest, 3x50 descend 1-3 w/ :45 rest}
Main set:
[100 ALL OUT, from a dive, for time!!
:60 rest
4x50 FAST, with a partner in 'relay' format (you swim a 50 FAST, partner swims a 50 FAST, you swim, partner swims, etc) or take :50 sec rest between each 50
100 easy recovery]
4x100 pull @ 1:25
4x50 pull @ :40
100 cool down
*2600 Total*

Monday, June 1

A:
500 warm up
20x25 @ :30 5x(1 kick, 1 drill, 1 swim, 1 build)
12x200 (3 swim @ 3:00, 3 pull @ 2:55, 3 swim @ 2:50, 3 pull 2:45)
3x200 broken @ 3:30 (100 w/buoy, 10 sec rest, 50 swim @ 85%, 10 sec rest, 50 swim @ 100%)
100 easy
3x200 @ 3:00 (3/5/7/9 breathing pattern by 50)
200 cool down
*4900 Total*

B:
400 warm up
16x25 @ :430 4x(1 kick, 1 drill, 1 swim, 1 build)
9x200 (3 swim @ 4:00, 3 pull @ 3:50, 3 swim @ 3:40)
3x200 broken @ 4:30 (100 w/buoy, 10 sec rest, 50 swim @ 85%, 10 sec rest, 50 swim @ 100%)
2x200 @w/ :30 rest (3/5/3/5 breathing pattern by 50)
200 cool down
*3800 Total*

C:
300 warm up
12x25 w/ :15 sec rest 3x(1 kick, 1 drill, 1 swim, 1 build)
6x200 (2 swim w/:60 rest, 2 pull w/:60 rest, 2 swim (fins optional) w/:60 rest)
3x200 broken w/:60 rest (100 w/buoy, 10 sec rest, 50 swim @ 85%, 10 sec rest, 50 swim @ 100%)
3x100 w/:40 sec rest (3/5/3/5 breathing pattern by 50)
100 cool down
*2800 Total*

Friday, May 29

**Long Course Meters**

A:
900 warm up (3x: 200 swim, 50 kick, 50 drill)
8x50 @ :60 (descend 1-4, 5-8)
Main Set:
2x[3x200 pull @ 3:20
4x100 @ 1:50 (choice/free by 50)
4x100 @ 1:30 (hard, make the interval)]
200 cool down
*4300 Total*

B:
600 warm up (2x: 200 swim, 50 kick, 50 drill)
6x50 @ 1:15 (descend 1-3, 4-6)
Main Set:
2x[2x200 pull @ 4:00
3x100 @ 2:30 (drill/swim by 50)
3x100 @ 2:00 (hard, make the interval)]
200 cool down
*3100 Total*

C:
600 warm up (2x: 200 swim, 50 kick, 50 drill)
6x50 w/:30 rest (descend 1-3, 4-6)
2x200 pull w/:90 rest
3x100 w/:45 rest (drill/swim by 50)
3x100 w/:20-:30 rest (hard effort)
4x50 kick w/ fins, w/:30 rest
100 cool down
*2200 Total*

Wednesday, May 27

A:
500 warm up
8x75 @ 1:20 (kick/drill/swim by 25)
4x[150 swim steady @ 2:15
100 kick FAST @ 2:15
50 recovery @ :60]
200-300 pull
4x[100 swim steady @ 1:30
50 kick FAST @ 1:15
50 recovery @ :60]
200-300 pull
4x[50 swim steady :45
25 kick FAST @ :45
50 recovery @ :60]
200-300 pull
200 cool down
*4700 Total*

B:
400 warm up
6x75 @ 1:45 (kick/drill/swim by 25)
3x[150 swim steady @ 2:45
100 kick FAST @ 2:45
50 recovery @ :60]
200 pull
3x[100 swim steady @ 2:00
50 kick FAST @ 1:30
50 recovery @ :60]
200 pull
3x[50 swim steady :60
25 kick FAST @ :45
50 recovery @ :60]
200 pull
100 cool down
*3500 Total*

C:
300 warm up
4x75 w/:30 sec rest (kick/drill/swim by 25)
4x[100 swim steady w/:30 rest
50 kick FAST w/:10 rest
50 recovery w/:60 rest]
200 pull
4x[50 swim steady w/:30 rest
25 kick FAST w/:10 rest
50 recovery w/:60 rest]
200 pull
100 cool down
*2400 Total*

Friday, May 22

A:
800 warm up (kick every 4th 50)
8x50 @ :60 (drill/swim by 25, IM order)
Main Set:
- 4x25 @ :30 (free)
- 4x50 @ :60 (IM Switch)
- 4x100 @ 1:30 (free)
- 4x150 @ 2:45 (100 IM, 50 free)
- Extra :30 rest
- 4x100 @ 1:25 (free)
- 4x50 @ :55 (IM switch)
- 4x25 @ :25 (free)
8x75 @ 1:05 (pull)
3x150 @ 3:00 (100 IM ALL OUT!, 50 recovery)
200 cool down
*4500 Total*

B:
600 warm up (kick every 3rd 50)
8x50 @ 1:10 (drill/swim by 25)
Main Set:
- 4x25 @ :35
- 4x50 @ :60
- 4x100 @ 2:00
- 1x150 @ 3:00
- 1:00 Extra rest
- 4x100 @ 1:55
- 4x50 @ :55
- 4x25 @ :30
6x75 @ 1:30 (pull)
2x150 @ 4:00 (100 ALL OUT!, 50 recovery)
200 cool down
*3500 Total*

C:
400 warm up (kick every 4th 25)
8x50 w/:30 rest (drill/swim by 25)
Main Set:
- 4x25 @ :45 or w/:20-:30 rest
- 4x50 @ 1:30 or w/:30-:45 rest
- 4x100 @ w/:45-:60 rest
- 4x50 @ 1:20 or w/:30-:45 rest
- 4x25 @ :45 or w/:20-:30 rest
6x75 @ 1:30 (pull)
1x150 as: 100 ALL OUT! and 50 easy)
100 cool down
*2500 Total*

Wednesday, May 20

A:
4x200 swim w/fins & :20 sec rest
5x100 kick w/fins & :20 sec rest
6x25 @ :30 swim
[Main Set #1:
6x150 as: 50 swim FAST, get time, grab buoy, go right into 100 pull smooth (:45-:50 rest)]
4x200 pull @ 2:55
6x75 kick @ 1:30
4x25 @ :30
[Main Set #2:
4x150 as: 50 swim FAST, get time, grab buoy, go right into 100 pull smooth (:45-:50 rest)]
200 cool down
*4500 Total*

B:
4x150 swim w/fins & :20 sec rest
4x100 kick w/fins & :20 sec rest
6x25 @ :35 swim
[Main Set #1:
5x150 as: 50 swim FAST, get time, grab buoy, go right into 100 pull smooth (:50-:60 rest)]4x150 pull @ 2:55
4x75 kick @ 2:00
4x25 @ :35
[Main Set #2:
3x150 as: 50 swim FAST, get time, grab buoy, go right into 100 pull smooth (:50-:60 rest)]
150 cool down
*3500 Total*

C:
4x150 swim w/fins & :30 sec rest
4x100 kick w/fins & :30 sec rest
4x25 swim @ :45
[Main Set #1:
3x150 as: 50 swim FAST, get time, grab buoy, go right into 100 pull smooth (:60-1:15 rest)]
4x100 pull w/:40 rest
4x50 kick w/:40 rest
4x25 swim @ :45
[Main Set #2:
1x150 as: 50 swim FAST, get time, grab buoy, go right into 100 pull smooth (:60-1:15 rest)]
100 cool down
*2400 Total*