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*