Friday, December 31

A:
500 warm up
4x50 @ :55 (25 right arm, 25 left arm)
4x50 @ :50 (25 catch up, 25 fingertip drag)
4x50 @ :60 (25 Tarzan, 25 6-3-6 drill)
4x50 @ :60 (25 fist drill, 25 underwater recovery)
8x25 @ :30 (IM order, all drill)
6x225 @ 3:30 (75 free, 75 IM, 75 free)
50 easy
200 Sprint! (broken into: 12.5 12.5, 25, repeat 4x, w/:20 sec rest)
100 easy
400 Drafting (swim w/2-3 other people, rotate leader after each 100)
100 easy
6x100 pull @ 1:30 (3/5, 3/7, 3/9 breathing pattern by 50)
200 cool down
*4500 Total*

B:
500 warm up
4x50 @ 1:05 (25 right arm, 25 left arm)
4x50 @ 1:05 (25 catch up, 25 fingertip drag)
4x50 @ 1:10 (25 Tarzan, 25 6-3-6 drill)
4x50 @ 1:10 (25 fist drill, 25 underwater recovery)
6x150 @ 3:15 (50 free, 50 non-free, 50 free)
50 easy
150 Sprint! (broken into: 12.5 12.5, 25, repeat 4x, w/:20 sec rest)
100 easy
6x75 pull @ 1:30 (3/5/7 breathing pattern by 25)
200 cool down
*3200 Total*

C:
400 warm up
4x50 w/:15 sec rest (25 right arm, 25 left arm)
4x50 w/:15 sec rest (25 catch up, 25 fingertip drag)
4x50 w/:15 sec rest (25 Tarzan, 25 6-3-6 drill)
4x50 w/:15 sec rest (25 fist drill, 25 underwater recovery)
6x100 w/:40 sec rest (75 free, 25 non-free)
100 easy
6x75 pull w/:30 rest (3/5/7 breathing pattern by 25)
100 cool down
*2400 Total*

HAPPY NEW YEAR!!!!

Thursday, December 30

Warm-up:
4 x 200 (15 sec rest b/w each)
#1 Swim #2 Kick #3 Drill #4 Free IM
16 x 25 (on 40-50 sec)
-Build 1-4 Drill 5-8 Build 9-12 FAST 13-16
5 x 50 (on :50-1:05)
-Free Build 1-5…#5 FAST!!
10 x 25 (on :40-50 sec)
-Descend Stroke Count 1-5/6-10
5 x 50 Kick (on :55-1:10)
-Build 1-5…#5 FAST!!
Main Set:
3-5 x [100 FAST!/ 50 easy/ 50 FAST!/ 50 easy]
200 Warm-down

Total: 2,900-3,400 yds

Wednesday, December 29

A:
600 warm up (2x: 200 swim/100 kick)
6x75 @ 1:15 (2 w/first 25 Fast, 2 w/2nd 25 fast, 2 w/third 25 fast)
8x50 @ :60 w/fins (25 underwater kick, 25 easy swim)
400 w/fins (50 dolphin kick on back, 50 easy swim)
50 easy NO fins
5 x [100 pull @ 1:30 (smooth)
50 swim @ :50 (build)
50 FAST! @ 1:10 (race!]
50 easy recovery
300 no fins (50 dolphin kick, 50 easy swim)
5x100 @ 1:40 (50 w/ stick, 50 swim DPS)
8x25 @ :45 (SPRINT as far as you can with no breath! then swim remainder of 25 easy)
200 cool down
*4100 Total*

B:
600 warm up (2x: 200 swim/100 kick)
6x75 @ 1:30 (2 w/first 25 Fast, 2 w/2nd 25 fast, 2 w/third 25 fast)
8x50 @ 1:10 w/fins (25 underwater kick, 25 easy swim)
50 easy NO fins
5 x [100 pull @ 1:45 (smooth)
50 swim @ :60 (build)
50 FAST! @ 1:15 (race!]
50 easy recovery
5x100 @ 1:40 (50 w/ stick, 50 swim DPS)
8x25 @ :45 (SPRINT as far as you can with no breath! then swim remainder of 25 easy)
200 cool down
*3400 Total*

C:
600 warm up (2x: 200 swim/100 kick)
6x75 w/:30 sec rest (2 w/first 25 Fast, 2 w/2nd 25 fast, 2 w/third 25 fast)
6x50 w/:20 sec rest w/fins (25 underwater kick, 25 easy swim)
50 easy NO fins
3 x [100 pull w/:15 (smooth)
50 swim w/:15 (build)
50 FAST! w/:30 rest (race!]
50 easy recovery
3x100 w/:20 sec rest (50 w/ stick, 50 swim DPS)
8x25 @ :60 (SPRINT as far as you can with no breath! then swim remainder of 25 easy)
100 cool down
*2600 Total*

Tuesday, December 28

500 warm up
4x50 kick @ 1:15
4x50 drill @ 1:05
4x50 swim @ :55
8x25 @ :30 (1 easy, 1 FAST!)
2 x [50 @ :45 or :55
100 @ 1:30 or 1:50
150 @ 2:15 or 2:45]
50 easy recovery
8x25 @ :30 pull (1 easy, 1 FAST!)
2 x [50 @ :45 or :55
100 @ 1:30 or 1:50
150 @ 2:15 or 2:45
all pull]
50 easy recovery
300 IM (25 kick/25 drill/25 swim)
3x100 IM @ 1:45 or 50 non-free/50 free @ 2:00
100 cool down
*3500 Total*

Friday, December 24

**Long Course Meters**
- 12 Days of Xmas -

A:
12: 600 warm up 2x(200 swim/50 kick/50 drill)
11: 11x50 @ 1:10 (1: kick/swim, 2: drill/swim, 3:non-free/swim)
10: 500 pull (100 free/50 back)
9: 3x150 pull @ 2:10 (make the interval)
8: 4x100 IM @ 2:00
7: 7x50 Swim Golf (lower stroke count & time each 50)
6: 300 kick (fast along blue lane rope sections)
5: 5x50 @ 1:05 (3/5/7/9/11 breathing pattern by 50)
4: 8x25 @ :30 (swim)
3: 3x50 @ 1:30 (all FAST!!!!)
2: 100 cool down
1: 50 more easy cool down
*3900 Total*

B:
600 warm up 2x(200 swim/50 kick/50 drill)
9x50 @ 1:20 (1: kick/swim, 2: drill/swim, 3:non-free/swim)
400 pull
3x100 pull @ 1:50 (make the interval)
6x50 Swim Golf (lower stroke count & time each 50)
300 kick w/fins (fast along blue lane rope sections)
4x50 @ 1:30 (3/5/7/9 breathing pattern by 50)
6x25 @ :40 (swim)
2x50 @ 1:30 (all FAST!!!!)
100 cool down
*2900 Total*

C:
600 warm up 2x(200 swim/50 kick/50 drill)
6x50 @ 1:20 (1: kick/swim, 2: drill/swim, 3:non-free/swim)
300 pull
6x50 Swim Golf (lower stroke count & time each 50)
300 kick w/fins (fast along blue lane rope sections)
4x50 w/:30 sec rest (3/5/7/9 breathing pattern by 50)
2x50 @ 2:00 (all FAST!!!!)
100 cool down
*2200 Total*

Wednesday, December 22

** Long Course Meters**

A:
700 warm up (kick any 200 meters)
8 minute kick w/board (:30 easy, :30 hard, last :60 ALL fast!)
100 recovery
8x50 @ 1:10 (IM order, 25 drill/25 swim)
4x50 @ 2:00 (IM order, 25 ALL OUT FAST/25 recovery)
600 pull (3/5/7 breathing pattern by 50)
6x50 @ 1:00 paddles only (descend 1-3, 4-6)
3 x [50 @ :50
100 @ 1:40
150 @ 2:30
all swim]
200 cool down
*3800 Total*

B:
600 warm up (kick any 200 meters)
8 minute kick w/board (:30 easy, :30 hard, last :60 ALL fast!)
100 recovery
8x50 @ 1:10 (25 drill/25 swim)
4x50 @ 2:00 (25 ALL OUT FAST/25 recovery)
500 pull (3/5 breathing pattern by 50)
6x50 @ 1:15 (descend 1-3, 4-6)
3 x [50 @ :60
100 @ 2:00
all swim]
100 cool down
*3000 Total*

C:
500 warm up (kick any 200 meters)
8 minute kick w/board (:30 easy, :30 hard, last :60 ALL fast!)
100 recovery
8x50 w/:20 sec rest (25 drill/25 swim)
4x50 w/:45 sec rest (25 ALL OUT FAST/25 recovery)
400 pull (3/5 breathing pattern by 50)
6x50 w/:30 rest (descend 1-3, 4-6)
100 cool down
*2300 Total

Tuesday, December 21

**Long Course Meters**

Warm-up: (Fins)
200 Swim/100 Kick
200 Choice Swim/100 Drill
Drill Set:
6 x 50 (on 1:10)
-25 Drill/25 Build
-#1-3 Fist Drill/#4-6 Fingertip Drag
4 x 100 (on 2:30)
-50 Kick/50 Shark Drill
2 x 200 Pull (15-20 sec rest between each)
-Breathing Pattern: 3/5 by 50
Main Set:
4 x 150 Suicides (15 sec. rest between each)
-50 Kick (middle of pool and back)
-Drop Board 100 Swim (25 FAST/75 smooth)
50 Recovery
400 Broken
-4 x 100 Strong Effort with 5 sec. rest b/w each
50 Recovery
200 Broken
-4 x 50 Strong Effort w/ 5 sec. rest b/w each
50 Recovery
4 x 50 (from center of pool) on 1:10
-Fast into the wall and after turn, then easy back to the middle
Warm-Down:
100 Easy

Monday, December 20

**Long Course Meters**

A:
600 warm up
6x50 kick @ 1:15
6x50 drill @ 1:05
6x50 swim @ :55 (descend 1-3, 4-6)
100 pull @ 1:40
200 pull @ 3:10
300 pull @ 4:40
400 pull @ 6:10
extra :60 rest
400 swim @ 6:30
300 swim @ 4:50
200 swim @ 3:15
100 swim @ 1:40
50 easy recovery
4x50 @ 1:10 (25 drill/25 swim...IM order)
3x100 IM @ 2:00
200 cool down
*4250 Total*

B:
600 warm up
6x50 kick @ 1:30
6x50 drill @ 1:20
6x50 swim @ 1:10 (descend 1-3, 4-6)
100 pull @ 2:00
200 pull @ 3:45
300 pull @ 5:30
extra :30 rest
300 swim @ 5:30
200 swim @ 3:45
100 swim @ 2:00
50 easy recovery
4x50 @ 1:15 (25 free/25 non-free)
200 cool down
*3150 Total*

C:
600 warm up
4x50 kick w/:30 sec rest
4x50 drill w/:20 sec rest
4x50 swim w/:10 sec rest
4x200 w/:30 sec rest (odds: swim, evens: pull)
4x50 w/:15 (25 free/25 non-free)
100 cool down
*2300 Total*

Friday, December 17

A:
fins on
600 warm up (100 swim/50 kick)
4x150 @ 2:10 (50 kick/100 swim)
fins off
6x75 @ 1:05 (drill/swim/build by 25)
6x50 @ :50 (descend 1-3, 4-6)
50 easy
500 ALL OUT FOR TIME!
200 easy/recovery
6x50 @:60 (with kickboard: 25 kick/25 pull)
6x50 @ :55 (stick drill)
FUN RELAYS!
NTC Masters Swimming Holiday Party tomorrow!
200 cool down
*4000 total*

B:
fins on
600 warm up (100 swim/50 kick)
4x150 @ 2:30 (50 kick/100 swim)
fins off
4x75 @ 1:30 (drill/swim/build by 25)
4x50 @ 1:05 (descend 1-4)
50 easy
400 ALL OUT FOR TIME!
150 easy/recovery
4x50 @ 1:15 (with kickboard: 25 kick/25 pull)
4x50 @ 1:05 (stick drill)
FUN RELAYS!
NTC Masters Swimming Holiday Party tomorrow!
200 cool down
*3100 total*

C:
fins on
600 warm up (100 swim/50 kick)
fins off
4x75 w/:30 sec rest (drill/swim/build by 25)
4x50 w/:20 sec rest (descend 1-4)
50 easy
300 ALL OUT FOR TIME!
100 easy/recovery
4x50 w/:15 rest (with kickboard: 25 kick/25 pull)
4x50 w/:15 rest (stick drill)
FUN RELAYS!
NTC Masters Swimming Holiday Party tomorrow!
100 cool down
*2300 total*

Thursday, December 16

Warm-up:
400 (100Free/100 Choice, other than Free)
100 Kick
300 Free IM (K/Dr/Sw by 25)
100 Free Drill
Main Set:
4-6 x 150s (on 2:30-3:00)
Alternate: odd #s- 50K/100 Free IM
even #s- 50K/100 Build
200 Easy Pull
5 x 100 Each 100 gets faster, and more rest, #5 is ALL OUT!
Example- #1 (on 1:25) #2 (on 1:30) #3 (on 1:35) #4 (on 1:40) #5 (on 1:45)
100 Easy Recovery
4 x 50 All FAST on 1:10-1:20
Warm-Down:
200 Pull

Wednesday, December 15

A:
500 warm up
6x75 @ 1:20 (25 kick/25 right arm only/25 left arm only)
300 IM (kick/drill/swim by 25)
12x50 swim (3 @ :50, 3 @ :45, 3 @ :40, 3 @ :35)
50 easy
300 IM (kick/drill/swim by 25)
12x50 @ :55 w/paddles only (1 FAST!, 1 easy)
50 easy
300 IM (kick/drill/swim by 25)
12x50 @ :60 w/fins (25 kick underwater, 25 strong swim)
50 easy
4x25 ALL OUT RACE! w/easy 25 recovery between each sprint
200 cool down
*4100 Total*
B:
500 warm up
6x75 @ 1:45 (25 kick/25 right arm only/25 left arm only)
300 (50 free, 25 non-free)
10x50 swim (3 @ :60, 3 @ :55, 3 @ :50, 3 @ :45)
50 easy
300 (50 free, 25 non-free)
8x50 @ 1:05 w/paddles only (1 FAST!, 1 easy)
50 easy
300 (50 free, 25 non-free)
6x50 @ 1:15 w/fins (25 kick underwater, 25 strong swim)
50 easy
200 cool down
*3400 Total*

C:
400 warm up
4x75 w/:30 sec rest (25 kick/25 right arm only/25 left arm only)
300 (50 free, 25 non-free)
8x50 w/:20 sec rest (1 FAST!, 1 easy)
50 easy
300 (50 free, 25 non-free)
6x50 w/:30 sec rest w/fins (25 kick underwater, 25 strong swim)
100 cool down
*2300 Total*

Tuesday, December 14

Warm-up:
200 Swim/ 200 Kick/ 200 Free IM/ 200 Free Drill
Drill Set:
6 x 75 on 1:10-1:30
-25 Free Drill/50 Free Build
6 x 100 on 1:50-2:10 (Paddles only)
-25 Scull (no kick)/75 Ascend (Start FAST, end easy)
Main Set:
6 x [50 Build (on :50-1:10)
75 Breathe every 3/5/7 (on 1:20-1:40)
100 Strong (on 1:30)]
-First 2 rounds Use Pull Buoy
-2nd 2 rounds Use Fins
-3rd 2 rounds Swim
8 x 25 (on :30-:45)
-Alt 1 Drill/1 choice other than free
Warm-Down:
150 easy

Monday, December 13

A:
400 swim
300 pull
200 kick
100 drill
10x50 @ :50 (1 w/stick, 1 swim)
400 pull @ 5:20
300 pull @ 4:00
200 pull @ 2:40
100 pull @ 1:20
6x75 @ 1:05 (3/5/7 breathing pattern)
400 swim w/fins @ 5:20 (kick every 4th 25)
300 swim w/fins @ 4:00 (kick every 4th 25)
200 swim w/fins @ 2:40 (kick every 4th 25)
100 swim w/fins @ 1:20 (kick every 4th 25)
20x25 (2: underwater recovery w/arms @ :40, 2: swim build @ :30)
200 cool down
*4700 Total*

B:
400 swim
300 pull
200 kick
100 drill
10x50 @ :60 (1 w/stick, 1 swim)
300 pull w/:20 sec rest
200 pull w/:20 sec rest
100 pull w/:20 sec rest
6x75 @ 1:20 (3/5/7 breathing pattern)
300 swim w/fins w/:20 sec rest (kick every 4th 25)
200 swim w/fins w/:20 sec rest (kick every 4th 25)
100 swim w/fins w/:20 sec rest (kick every 4th 25)
16x25 (2: underwater recovery w/arms @ :45, 2: swim build @ :45)
200 cool down
*3800 Total*

C:
400 swim
300 pull
200 kick
100 drill
6x50 w/:20 rest (1 w/stick, 1 swim)
300 pull w/:20 sec rest
6x75 w/:20 rest (3/5/7 breathing pattern)
300 swim w/fins w/:20 sec rest (kick every 4th 25)
100 cool down
*2500 Total*

Friday, December 10

A:
500 warm up
8x75 @ 1:20 (25 kick/25 drill/25 swim...IM order)
3 x [2x200 pull @ 2:50
3x100 IM @ 1:45]
50 easy
4x25 @ :45 (FAST! "In-Water-Start" @ the flags)
50 easy
9x25 @ :40 (1 easy, 1 medium, 1 FAST!)
9x25 @ :40 (1 easy, 1 medium, 1 FUN! ex: feet-first, corkscrew, dolphin-diving, etc)
200 cool down
*4600 Total*

B:
500 warm up
6x75 @ 1:30 (25 kick/25 drill/25 swim)
3 x [1x200 pull @ 3:45
3x100 swim @ 1:50]
50 easy
4x25 @ :45 (FAST! "In-Water-Start" @ the flags)
50 easy
9x25 @ :40 (1 easy, 1 medium, 1 FAST!)
9x25 @ :40 (1 easy, 1 medium, 1 FUN! ex: feet-first, corkscrew, dolphin-diving, etc)
200 cool down
*3400 Total*

C:
400 warm up
4x75 w/:30 rest (25 kick/25 drill/25 swim)
3 x [1x100 pull w/:20 rest
2x100 swim w/:15 rest]
50 easy
4x25 w/:30 rest (FAST! "In-Water-Start" @ the flags)
50 easy
9x25 w/:20 rest (1 easy, 1 medium, 1 FAST!)
9x25 w/:20 rest (1 easy, 1 medium, 1 FUN! ex: feet-first, corkscrew, dolphin-diving, etc)
200 cool down
*2500 Total*

Wednesday, December 8

A:
500 warm up
8x75 @ 1:20 (kick/drill/build)
10x100 pull @ 1:25 (steady)
50 easy
8 x [50 swim easy @ :60
50 strong build @ :50
2x25 SPRINT! @ :30
*bonus 1 minute rest after 4 rounds]
4x100 @ 1:40 (free/non-free by 25)
1x100 ALL OUT FOR TIME!
200 cool down
*4000 Total*

B:
500 warm up
6x75 @ 1:40 (kick/drill/build)
8x100 pull @ 1:50 (steady)
50 easy
6 x [50 swim easy @ 1:10
50 strong build @ :60
2x25 SPRINT! @ :40
*bonus 1 minute rest after 3 rounds]
3x100 @ 2:00 (free/non-free by 25)
1x100 ALL OUT FOR TIME!
200 cool down
*3300 Total*

C:
400 warm up
4x75 w/:20 sec rest (kick/drill/build)
5x100 pull w/:15 sec rest (steady)
50 easy
4 x [50 swim easy w/:30 rest
50 strong build w/:20 rest
2x25 SPRINT! w/:30 rest
*bonus 1 minute rest after 2 rounds]
3x100 w/:20 sec rest (free/non-free by 25)
1x75 ALL OUT FOR TIME!
100 cool down
*2300 Total*

Monday, December 6

A:
500 warm up
8x50 @ :60 (kick/drill, IM order)
4x300 @ 4:30 (100 free/100 IM/100 free)
12x25 @ :30 4x:(2 drill, 1 build to FAST!)
3x300 swim @ 4:15 (100 easy/100 medium/100 FAST!)
4x75 @ 1:05 pull (3/5/7 breathing pattern by 25)
3x300 pull @ 4:00 (make the interval!)
200 cool down
*4700 Total*

B:
500 warm up
6x50 @ 1:10 (kick/drill)
4x250 @ 4:30 (100 free/50 non-free/100 free)
12x25 @ :40 4x:(2 drill, 1 build to FAST!)
3x200 swim @ 3:45 (50 easy/50 medium/50 strong/50 FAST!)
8x75 @ 1:20 pull (3/5/3 breathing pattern by 25)
200 cool down
*3500 Total*

C:
400 warm up
6x50 w/:20 sec rest (kick/drill)
4x200 w/:30 sec rest (150 free/50 non-free)
12x25 w/:15 sec rest 4x:(2 drill, 1 build to FAST!)
3x200 pull w/:30 sec rest (50 easy/50 medium/50 strong/50 FAST!)
100 cool down
*2400 Total*

Wednesday, December 1

A:
200 swim/200 kick/200 pull/200 swim
4x200 swim w/:30 sec rest (Draft Packs...see "Terms & Definitions" page above)
10x50 @ :50 (25 Tarzan/25 swim)
3x200 @ 3:00 (Turn @ the "T")
4 x [4x25 Down & Outs
100 easy recovery]
400 IM (kick/drill by 25)
6x50 @ :60 (25 Fast IM order, 25 easy free)
200 cool down
*4400 Total*

B:
200 swim/200 kick/200 pull/200 swim
4x100 swim w/:30 sec rest (Draft Packs...see "Terms & Definitions" page above)
8x50 @ :60 (25 Tarzan/25 swim)
3x150 @ 3:00 (Turn @ the "T")
4 x [3x25 Down & Outs
75 easy recovery]
400 (kick/drill by 25)
6x50 @ 1:10 (25 non-free, 25 easy free)
200 cool down
*3500 Total*

C:
200 swim/200 kick/200 pull
6x50 w/:30 sec rest (25 Tarzan/25 swim)
3x150 w/:30 sec rest (Turn @ the "T")
4 x [2x25 Down & Outs (see "Terms & Definitions" page above)
50 easy recovery]
300 (kick/drill by 25)
6x50 w/:20 sec rest (25 non-free, 25 easy free)
100 cool down
*2400 Total*

Monday, November 29

A:
500 warm up w/fins (75 swim/25 kick)
4x50 pull @ :55
3x300 pull @ 4:10 (steady)
4x50 pull @ :45 (strong)
4x75 @ 1:30 (IM order, kick/drill/swim by 25)
3x300 @ 5:15 (fly/free/back/free/breast/free by 50)
4x75 @ 1:20 (back/breast/free)
8x25 @ :40 (3 breaths, 2 breaths, 1, 0 by 25)
3x300 swim @ 4:15 (descend 1-3)
200 cool down
*4600 Total*

B:
500 warm up w/fins (75 swim/25 kick)
4x50 pull @ 1:05
3x200 pull @ 3:45 (steady)
4x50 pull @ :55 (strong)
4x75 @ 1:45 (kick/drill/swim by 25)
3x200 @ 4:15 (2x: 75 free/25non free)
8x25 @ :45 (4 breaths, 3 breaths, 2, 1 by 25)
3x200 swim @ 4:00 (descend 1-3)
200 cool down
*3400 Total*

C:
400 warm up w/fins (75 swim/25 kick)
4x50 pull w/:15 sec rest
2x200 pull w/:30 rest (steady effort)
4x75 w/:30 sec rest (kick/drill/swim by 25)
4x75 w/:30 sec rest (50 free/25non free)
8x25 w/:30 sec rest (breathing every 7th stroke)
2x200 swim w/:30 sec rest (steady effort)
100 cool down
*2300 Total*

Sunday, November 28

**Long Course Meters**

A:
900 warm up (200 swim/50 kick/50 drill)
4x200 (100 free/100 IM) @ 3:45
700 pull (3/5/7 breathing pattern by 50)
4x150 swim @ 2:30 (descend 1-4)
500 kick w/fins (your choice of kick)
4x100 swim @ 1:45 (25 fast/25 easy x 2)
300 (50 kick/50 sailboat drill)
4x50 @ 1:05 (25 tarzan drill/25 swim)
100 cool down
*4500 Total*

B:
900 warm up (200 swim/50 kick/50 drill)
4x150 (100 free/50 non-free) @ 3:30
500 pull (3/5 breathing pattern by 50)
4x100 swim @ 2:00 (descend 1-4)
300 kick w/fins (your choice of kick)
4x50 swim @ 1:45 (25 fast/25 easy x 2)
200 (50 kick/50 sailboat drill)
4x50 @ 1:15 (25 tarzan drill/25 swim)
100 cool down
*3400 Total*

C:
600 warm up (200 swim/50 kick/50 drill)
4x100 (50 free/50 non-free) w/:30 sec rest
400 pull (3/5 breathing pattern by 50)
4x100 swim w/:30 sec rest (descend 1-4)
300 kick w/fins (your choice of kick)
200 (50 kick/50 sailboat drill)
100 cool down
*2400 Total*

Monday, November 22

A:
500 choice warm up
8x50 @ :60 (IM order, kick/drill by 25)
4x100 @ 1:45 (IM swim)
9x50 @ :50 (pull, 3/5/7 breathing pattern by 50)
4x150 @ 2:05 (strong pull)
8x50 @ :50 (swim, easy/fast by 25)
4x200 @ 3:00 (swim, descend 1-4)
8x50 @ :55 (Tarzan/swim by 25)
4x250 @ 3:45 (swim, NO Walls!...open water turns)
100 cool down
*5000 Total*

B:
500 choice warm up
6x50 @ 1:15 (kick/drill by 25)
4x75 @ 1:30 (free/non-free/free by 25)
6x50 @ :60 (pull, 3/5/7 breathing pattern by 50)
4x100 @ 1:45 (strong pull)
6x50 @ :60 (swim, easy/fast by 25)
4x150 @ 3:00 (swim, descend 1-4)
6x50 @ 1:05 (Tarzan/swim by 25)
3x200 w/:30 sec rest (swim, NO Walls!...open water turns)
100 cool down
*3900 Total*


C:
400 choice warm up
6x50 w/:20 sec rest (kick/drill by 25)
4x75 w/:30 sec rest (free/non-free/free by 25)
6x50 w/:20 sec rest (pull, 3/5 breathing pattern by 50)
4x75 w/:30 sec rest (strong pull)
6x50 w/:20 rest (swim, easy/fast by 25)
4x75 w/:30 rest (swim, descend 1-4)
6x50 w/:20 rest (Tarzan/swim by 25)
100 cool down
*2700 Total*

Friday, November 19

A:
600 warm up (200 free/100 IM, repeat)
6 x [50 kick @ 1:05
100 drill/swim @ 1:35]
10x75 @ 1:20 (odds: fly/back/breast, evens: back/breast/free)
4 x [50 fast @ :40
50 easy @ 1:10
100 fast @ 1:20
50 easy @ 1:10
150 fast @ 2:00
50 easy @ 1:10]
(swim sets 1 & 3, pull sets 2 & 4)
100 easy
12x25 @ :35 (3 breaths, 2 breaths, 1 breath 0 breath by 25)
200 cool down
*4600 Total*

B:
600 warm up (200 free/100 drill, repeat)
6 x [50 kick @ 1:20
50 drill @ 1:00]
6x75 @ 1:30 (free/non-free/free by 25)
3 x [50 fast @ :50
50 easy @ 1:30
100 fast @ 1:40
50 easy @ 1:30
150 fast @ 2:20
50 easy @ 1:30]
(swim sets 1 & 3, pull set 2)
100 easy
12x25 @ :45 (4 breaths, 3 breaths, 2 breaths, 1 breath by 25)
200 cool down
*3500 Total*

C:
400 warm up (150 free/50 drill, repeat)
4 x [50 kick w/:20 rest
50 drill w/:20 rest
4x75 w/:30 rest (free/non-free/free by 25)
4 x [50 fast w/:05 rest
50 easy w/:30 rest
100 fast w/:10 rest
50 easy w/:30 rest]
(swim sets 1 & 3, pull set 2 & 4)
12x25 @ :60 (5 breaths, 4 breaths, 3 breaths, 2 breath by 25)
100 cool down
*2500 Total*

Wednesday, November 17

A:
500 warm up with fins
8x75 kick w/fins @ 1:05
8x25 underwater kick @ :40
400 IM easy (drill/swim by 25)
10x100 swim (4 @ 1:30, 3 @ 1:25, 2 @ 1:20, 1 @ 1:15)
100 easy
20x50 swim (8 @ :50, 6 @ :45, 4 @ :40, 2 @ :35)
100 easy
600 pull (3/5 breathing pattern by 50)
200 cool down
*4700 Total*

B:
500 warm up with fins
6x75 kick w/fins @ 1:20
6x25 underwater kick @ :50
300 easy (drill/swim by 25)
10x75 swim (4 @ 1:30, 3 @ 1:25, 2 @ 1:20, 1 @ 1:15)
100 easy
10x50 swim (4 @ :60, 3 @ :55, 2 @ :50, 1 @ :45)
50 easy
400 pull (3/5 breathing pattern by 50)
200 cool down
*3400 Total*

C:
400 warm up with fins
6x75 kick w/fins w/:20 sec rest
6x25 underwater kick w/:40 sec rest
300 easy (drill/swim by 25)
10x50 swim (odds: easy, evens: FAST)
10x50 pull (3/5 breathing pattern by 25)
100 cool down
*2400 Total*

Monday, November 15

A:
10 minute choice warm up
8x75 @ 1:30 (kick/drill/swim by 25)
600 pull w/:30 sec rest
2x300 swim @ 4:15 (negative split @ 150 wall)
3x200 pull @ 3:00 (3/5/7/3 breathing pattern by 50)
4x150 swim @ 2:15 (descend 1-4)
6x100 IM @ 1:45
12x50 swim (odds: FAST @ :40, evens: smooth @:55)
200 cool down
*5000 Total (estimate)*

B:
10 minute choice warm up
6x75 @ 1:45 (kick/drill/swim by 25)
500 pull w/:45 sec rest
2x250 swim @ 4:30 (negative split @ 125 wall)
4x125 pull @ 2:30 (3/5/3/5/3 breathing pattern by 25)
5x100 swim @ 1:50 (descend 1-4)
10x50 swim @ 1:05 (free/non-free by 25)
200 cool down
*3800 Total (estimate)*

C:
10 minute choice warm up
4x75 w/:30 sec rest (kick/drill/swim by 25)
400 pull w/:60 sec rest
2x200 swim w/:30 sec rest (negative split @ 100 wall)
4x100 pull w/:30 sec rest (3/5/3/5 breathing pattern by 25)
8x50 swim w/:15 sec rest (descend 1-4, 5-8)
100 cool down
*2500 Total (estimate)*

Friday, November 12

*Long course Meters*

A:
200 swim
200 kick
200 pull
200 swim
5x100 IM @ 2:00 (drill the fly)
6 minute kick w/board (:30 sec easy, :20 sec FAST!)
5x100 swim @ 1:45 (breath every 5)
6 minute vertical kick (:30 sec easy, :20 sec FAST!)
50 easy swim
5x100 pull @ 1:30
6x:30 sec FAST kick against the wall (:30 rest)
50 easy swim
5x100 swim @ 1:45 (last 25 FAST!)
200 cool down
*4000 Total (estimate)*

B:
200 swim
200 kick
200 pull
200 swim
6x50 @ 1:15 (25 drill/25 swim)
6 minute kick w/board (:30 sec easy, :20 sec FAST!)
8x50 swim @ 1:10 (breath every 5)
6 minute vertical kick (:30 sec easy, :20 sec FAST!)
50 easy swim
4x100 pull @ 2:00
6x:30 sec FAST kick against the wall (:30 rest)
50 easy swim
4x100 swim @ 2:00 (last 25 FAST!)
200 cool down
*3500 Total (estimate)*

C:
200 swim
200 kick
200 pull
200 swim
6x50 w/:20 sec rest (25 drill/25 swim)
6x50 swim w/:20 sec rest (breath every 5)
4x100 pull w/:30 sec rest
4x100 swim w/:30 sec rest (last 25 FAST!)
100 cool down
*2300 Total*

Wednesday, November 10

A:
500 warm up
8x75 @ 1:30 (kick/drill/swim by 25)
4x200 @ 2:50 pull smooth
8x50 @ :40 swim strong
4x200 @ 2:50 pull smooth
8x50 @ :40 swim strong
100 easy
20x25 @ :30 IM order
200 cool down
*4300 Total*

B:
500 warm up
6x75 @ 1:50 (kick/drill/swim by 25)
4x150 @ 2:40 pull smooth
6x50 @ :50 swim strong
4x150 @ 2:40 pull smooth
6x50 @ :50 swim strong
100 easy
16x25 @ :40 (odds: non-free, evens: free)
200 cool down
*3500 Total*

B:
500 warm up
6x75 w/:20 sec rest (kick/drill/swim by 25)
4x100 w/:20 sec rest pull smooth
6x50 w/:10 sec rest swim strong
4x100 w/:20 sec rest pull smooth
6x50 w/:10 sec rest swim strong
100 cool down
*2400 Total*

Monday, November 8

A:
400 swim
300 pull
200 kick
100 IM drill
8x100 free swim (4 @ 1:30, 4 @ 1:20)
8x100 IM swim (4 @ 1:50, 4 @ 1:40)
8x100 pull (4 @ 1:25, 4 @ 1:20)
8x100 free swim (4 @ 1:20, 4 @ 1:15)
200 cool down
*4400 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, November 5

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 3

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:
300 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)
100 cool down
*2400 Total*

Monday, November 1

A:
400 choice warm up
8x50 @ :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
4x100 w/ :15 rest (3/5 breathing pattern by 50)
200 cool down
*4700 Total*

B:
400 choice warm up
8x50 @ 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
3x100 w/ :20 rest (3/5 breathing pattern by 50)
100 cool down
*3500 Total*

C:
400 choice warm up
6x50 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
*2500 Total*

Sunday, October 31

 Coach Sara WINS Super Sprint Triathlon!! Congrats Coach :)
Sara McLarty celebrates victory at the 2010 @SSTRIGP  in Ocea... on Twitpic

Monday, October 25

A:
3x450 Snake warm up (#1: swim, #2: non-free/free by 25, #3: kick/swim by 25)
6x50 pull @ :45
6x100 pull @ 1:20
5x150 swim @ 2:05 (100 smooth, 50 strong)
5x200 @ 3:00 (free/IM by 25)
600 w/fins (kick/swim by 50)
100 cool down
*4700 Total*

B:
3x450 Snake warm up (#1: swim, #2: choice/free by 25, #3: kick/swim by 25)
6x50 pull @ :60
6x100 pull @ 1:50
4x150 swim @ 2:45 (100 smooth, 50 strong)
4x150 @ 3:00 (free/non-free/free by 50)
200 cool down
*3600 Total*

C:
2x450 Snake warm up (#1: swim, #2: kick/swim by 25)
6x100 pull w/:30 sec rest
4x150 swim w/:30 sec rest (100 smooth, 50 strong)
4x100 w/:30 sec rest (free/non-free by 25)
100 cool down
*2600 Total*

Friday, October 22

A:
600 warm up w/fins (100 swim/50kick)
6x100 swim (odds: free @ 1:30, evens: IM @ 1:40)
8x50 choice kick @ :60
6x100 swim (odds: free @ 1:25, evens: IM @ 1:35)
8x50 @ :50 (25 Tarzan drill/25 swim)
6x100 swim (odds: free @ 1:20, evens: IM @ 1:30)
8x50 pull @ :45 (breath every 5)
6x100 pull @ 1:20
200 cool down
*4400 Total*

B:
600 warm up w/fins (100 swim/50kick)
5x100 swim (freestyle @ 1:50)
6x50 choice kick @ 1:20
5x100 swim (freestyle @ 1:45)
6x50 @ :60 (25 Tarzan drill/25 swim)
5x100 swim (freestyle @ 1:40)
6x50 pull @ :55 (breath every 5)
4x100 pull @ 1:50
100 cool down
*3500 Total*

C:
600 warm up w/fins (100 swim/50kick)
6x75 swim w/:20-:30 sec rest
4x50 choice kick w/:30 sec rest
6x75 pull w/:20-:30 sec rest
4x50 w/:20sec rest (25 Tarzan drill/25 swim)
6x75 swim w/:20-:30 sec rest
100 cool down
*2400 Total*

Wednesday, October 20

A:
500 warm up
20x25 @ :30 (descend stroke count 1-4)
6x150 pull @ 2:05
6 x [100 swim/build @ 1:20
50 FAST kick @ 1:20]
12x25 @ :30 (drill, IM order)
8x125 @ 2:05 (free/fly/back/breast/free by 25)
200 cool down
*4300 Total*

B:
500 warm up
16x25 @ :30 (descend stroke count 1-4)
6x125 pull @ 2:15
6 x [100 swim/build @ 2:00
50 FAST kick @ 1:30]
12x25 @ :40 drill
4x75 @ 1:30 (free/non-free/free by 25)
200 cool down
*3300 Total*

C:
400 warm up
12x25 w/:15 sec rest (descend stroke count 1-4)
6x100 pull w/:30 sec rest
4 x [100 swim/build w/:10 sec rest
50 FAST kick w/:60 sec rest]
12x25 w/:15 sec rest, freestyle drill
100 cool down
*2300 Total*

Wednesday, October 13

A:
200 swim
200 kick
200 pull
200 swim
16x25 @ :30 (descend stroke count 1-4)
8x50 @ :55 (odds: DPS, evens: build to fast)
4 x [4x100 pull @ 1:20
4x50 swim @ :50 (descend times 1-4)
4x25 swim @ :40 (odds: easy float, evens: Dive Sprint!!)]
200 cool down
*4600 Total*

B:
200 swim
200 kick
200 pull
200 swim
16x25 @ :40 (descend stroke count 1-4)
8x50 @ 1:05 (odds: DPS, evens: build to fast)
3 x [3x100 pull @ 1:50
3x50 swim @ 1:00 (descend times 1-3)
4x25 swim @ :50 (odds: easy float, evens: Dive Sprint!!)]
200 cool down
*3400 Total*

C:
200 swim
200 kick
200 pull
200 swim
16x25 w/:15 sec rest (descend stroke count 1-4)
8x50 w/:20 sec rest (odds: DPS, evens: build to fast)
2 x [3x100 pull w/:20 sec rest
3x50 swim w/:20 (descend times 1-3)]
100 cool down
*2600 Total*

Monday, October 11

A:
500 swim
400 pull
300 kick
200 IM Drill
100 Tarzan drill
15x100 freestyle swim (5 @ 1:30, 5 @ 1:25, 5 @ 1:20)
50 easy
10x75 @ 1:15 (back/breast/free by 25)
10x75 @ 1:15 (3/5/7 breathing pattern by 25)
200 cool down
*4750 Total*

B:
500 swim
400 pull
300 kick
200 Drill
100 Tarzan drill
12x100 freestyle swim (4 @ 1:50, 4 @ 1:45, 4 @ 1:40)
50 easy
6x75 @ 1:45 (free/non-free/free by 25)
6x75 @ 1:40 (5/3/5 breathing pattern by 25)
100 cool down
*3700 Total*

C:
400 swim
300 pull
200 kick
100 Drill
50 Tarzan drill
9x100 freestyle swim (3 w/:30 sec rest, 3 w/:20, 3 w/:10)
50 easy
4x75 w/:20 sec rest (free/non-free/free by 25)
100 cool down
*2400 Total*

Wednesday, October 6

A:
500 warm up
8x75 @ 1:30 (kick/drill/swim by 25)
12x25 @ :30 (descend 1-3)
4x100 @ 1:20 (strong effort)
100 easy
4x100 @ 1:15 (fast, make as many as possible)
100 easy
4x100 @ 1:15 (fast, make as many as possible)
100 easy
4x100 @ 2:00 (All FAST!!)
100 easy
8x75 @ 1:15 (50 pull/25 kick)
200 cool down
*4200 Total*

B:
500 warm up
8x75 @ 1:45 (kick/drill/swim by 25)
12x25 @ :40 (descend 1-3)
3x100 @ 1:50 (strong effort)
100 easy
3x100 @ 1:45 (fast, make as many as possible)
100 easy
3x100 @ 1:40 (fast, make as many as possible)
100 easy
3x100 @ 2:30 (All FAST!!)
100 easy
6x75 @ 1:30 (50 pull/25 kick)
100 cool down
*3500 Total*

C:
400 warm up
6x75 w/:30 sec rest (kick/drill/swim by 25)
12x25 w/:15 sec rest (descend 1-3)
3x100 swim
3x100 pull
3x100 swim w/fins
6x75 w/:30 sec rest (50 pull/25 kick)
100 cool down
*2500 Total*

Monday, October 4

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 recovery
10x25 kick @ :30
4 x [ 100 kick @ 2:00
150 swim @ 2:00 ]
200 cool down
*4600 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 1

BeginnerTriathlete.com

Check out my "Learning How to Swim" Series of articles. Each month, I will address an aspect of the freestyle swimming stroke and include 4 weeks of beginner workouts.
Pass on the link to your training partners, friends, spouses...anyone that is thinking about starting to train for a triathlon. Follow along with me for 5 months and your will be swimming in the open water with confidence!
If you have any questions, please don't hesitate to contact me!
Happy Swimming:)
**Long Course Meters**

A:
8x100 @ 1:45
4x50 pull @ :50
4x100 pull @ 1:40
4x150 pull @ 2:15
4x200 swim @ 3:10
100 easy
5x100 @ 2:00 (25 kick/25 drill/50 swim)
6 x [25 SPRINT
:60 sec vertical kick (strong effort)]
6x50 @ :60 cool down
*4300 Total*

B:
5x100 @ 2:30
4x50 pull @ 1:10
4x100 pull @ 2:10
4x150 pull @ 3:10
100 easy
5x100 @ 2:30 (25 kick/25 drill/50 swim)
6 x [25 SPRINT
:60 sec vertical kick (strong effort)]
6x50 @ 1:15 cool down
*3200 Total*

C:
5x100 w/:30 sec rest
4x50 pull w/:20 sec rest
4x100 pull w/:20 sec rest (3/5 breathing pattern by 50)
100 easy swim
5x100 w/:30 sec rest (25 kick/25 drill/50 swim)
3 x [25 SPRINT
:30 sec vertical kick (strong effort)
:30 sec rest on wall or lane rope]
6x50 w/:15 sec rest (easy cool down)
*2300 Total*

Wednesday, September 29

A:
500 swim warm up
400 kick/swim by 50
300 non-free/free by 50
200 Tarzan/swim by 25
100 feet-first/swim by 25
8 minute kick (:40 easy, :20 FAST, repeat)
12x50 @ :55 (2 drill, 1 25 fast/25 easy)
6x50 ALL OUT w/partner rest (one person swims, one person rests, switch)
500 pull (3/5 breathing pattern by 50)
8x25 ALL OUT w/partner rest (works great with 3-4 people per lane)
200 cool down
*4000-ish Total*

B:
500 swim warm up
400 kick/swim by 50
300 non-free/free by 50
200 Tarzan/swim by 25
8 minute kick (:40 easy, :20 FAST, repeat)
12x50 @ 1:05 (2 drill, 1 25 fast/25 easy)
6x25 ALL OUT w/partner rest (works great with 3-4 people per lane)
400 pull (3/5 breathing pattern by 50)
6x25 ALL OUT w/partner rest (works great with 3-4 people per lane)
200 cool down
*3300-ish Total*

C:
400 swim warm up
300 kick/swim by 50
200 non-free/free by 50
100 Tarzan/swim by 25
6 minute kick (:40 easy, :20 FAST, repeat)
9x50 w/:20 sec rest (2 drill, 1 25 fast/25 easy)
12x25 (1: ALL OUT, 1: easy)
300 pull (3/5 breathing pattern by 50)
100 cool down
*2300-ish Total*

Friday, September 24

A:
600 choice warm up with fins
12x50 kick w/ fins (4 fly, 4 back, 4 free) @ :55
6x50 @ :55 (build to FAST!)
6 x [150 swim FAST @ 2:15
50 easy @ 1:15]
400 pull @ 6:20, 300 pull @ 4:45, 200 pull @ 3:10, 100 pull @ 1:35
10x50 shooters w/ fins @ 1:15 (try to kick 25 meters underwater w/no breath!)
200 cool down
*4400 Total*

B:
500 choice warm up with fins
8x50 kick w/ fins @ 1:05
6x50 @ 1:05 (build to FAST!)
4 x [150 swim FAST @ 3:00
50 easy @ 1:30]
400 pull @ 8:00, 300 pull @ 6:00, 200 pull @ 4:00, 100 pull @ 2:00
8x50 shooters w/ fins @ 1:30 (try to kick 25 meters underwater w/no breath!)
100 cool down
*3500 Total*

C:
400 choice warm up with fins
6x50 kick w/ fins w/:20 sec rest
4x50 w/:30 sec rest (build to FAST!)
4 x [100 swim FAST w/:10 sec rest
50 easy w/:30 sec rest]
2x200 pull w/:30 sec rest
6x50 shooters w/ fins w/:30 sec rest (try to kick 25 meters underwater w/no breath!)
100 cool down
*2300 Total*

Wednesday, September 22

A:
500 choice warm up
8x75 @ 1:30 (kick/drill/swim by 25)
12x25 @ :30 (descend 1-3, 4-6, etc)
5 x [100 FAST @ 1:15
75 recovery @ 1:15]
6x50 @ :55 (non-free/free by 25)
5 x [75 FAST @ :55
50 recovery @ :55]
6x50 @ :55 (non-free/free by 25)
5 x [50 FAST @ :40
25 recovery @ :40]
200 cool down
*4100 Total*

B:
500 choice warm up
8x75 @ 1:45 (kick/drill/swim by 25)
12x25 @ :40 (descend 1-3, 4-6, etc)
5 x [100 FAST @ 1:40
50 recovery @ 1:20]
6x50 @ 1:10 (non-free/free by 25)
5 x [50 FAST @ :50
25 recovery @ :50]
6x50 @ 1:10 (non-free/free by 25)
100 cool down
*3200 Total*

C:
400 choice warm up
8x75 w/:30 sec rest (kick/drill/swim by 25)
12x25 w/:20 sec rest (descend 1-3, 4-6, etc)
5 x [50 FAST w/:5 sec rest
50 recovery w/:45 sec rest]
8x50 w/:20 sec rest (non-free/free by 25)
100 cool down
*2300 Total*

Monday, September 20

A:
3x400 snake warm up (1: swim, 2: kick/swim by 25, 3: non-free/free by 25)
16x50 @ :55 (5 breaths, 4 breaths, 3 breaths, 2 breaths per 50)
6x200 pull @ 2:50
3 x [4x50 kick/drill @ :60 IM order
3x100 IM @ 1:45]
200 cool down
*4900 Total*

B:
3x400 snake warm up (1: swim, 2: kick/swim by 25, 3: drill/swim by 25)
16x50 @ 1:05 (8 breaths, 6 breaths, 4 breaths, 3 breaths per 50)
6x150 pull @ 2:50
4x50 @ :60 drill/swim by 25
3x100 @ 2:00 non-free/free by 25
100 cool down
*3500 Total*

C:
2x400 snake warm up (1: swim, 2: kick/swim by 25)
16x25 w/:20 sec rest (5 breaths, 4 breaths, 3 breaths, 2 breaths per 25)
6x100 pull w/:30 sec rest
8x50 w/:20 sec rest (drill/swim by 25)
100 cool down
*2300 Total*

Wednesday, September 15

A:
600 warm up (4x: 100 swim/50 kick)
20x25 @ :30 (1 kick, 1 drill, 1 easy swim, 1 build swim)
9x75 @ 1:15 (25 free/25 IM order/25 free)
6x125 @ 1:45 pull steady
8x100 FAST (25 ALL OUT from dive, :5 sec rest, 75 steady race pace)
100 easy
12x50 @ :55 (25 tarzan drill/25 swim)
200 cool down
*4200 Total*

B:
600 warm up (4x: 100 swim/50 kick)
16x25 @ :40 (1 kick, 1 drill, 1 easy swim, 1 build swim)
6x75 @ 1:15 (25 free/25 non-free/25 free)
5x100 @ 1:50 pull steady
8x75 FAST (25 ALL OUT from dive, :5 sec rest, 50 steady race pace)
100 easy
8x50 @ :55 (25 tarzan drill/25 swim)
100 cool down
*3100 Total*

C:
600 warm up (4x: 100 swim/50 kick)
12x25 w/:20 sec rest (1 kick, 1 drill, 1 easy swim, 1 build swim)
4x75 w/:30 sec rest (25 free/25 non-free/25 free)
4x100 w/:30 sec rest pull steady
8x50 w/:20 sec rest (25 tarzan drill/25 swim)
100 cool down
*2100 Total*

Monday, September 13

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
12x50 @ :55 4x(1 easy, 1 build, 1 w/3 breaths)
500 ALL OUT FOR TIME!!!!
100 easy recovery
6x150 pull @ 2:05 smooth
50 easy swim
5x100 @ 1:30 swim FAST ALL OUT!!!! (try to beat your total 500 time)
100 easy recovery
600 smooth (50 back/50 free)
100 cool down
*4300 Total*

B:
900 warm up (3x: 200 swim/50 kick/50 drill)
9x50 @ 1:05 3x(1 easy, 1 build, 1 w/3 breaths)
400 ALL OUT FOR TIME!!!!
100 easy recovery
6x100 pull @ 1:50 smooth
50 easy swim
4x100 @ 2:00 swim FAST ALL OUT!!!! (try to beat your total 400 time)
100 easy recovery
400 smooth (50 back/50 free)
100 cool down
*3500 Total*

C:
400 warm up
6x75 w/:30 sec rest (25 kick/25 drill/25 swim)
12x25 w/:20 sec rest 4x(1 easy, 1 medium, 1 fast)
5x100 pull w/:20 sec rest (3/5 breathing pattern by 50)
3x100 w/:30 sec rest swim FAST!!!!
300 easy(50 back/50 free)
100 cool down
*2300 Total*

Friday, September 10

*Long Course Meters*

A:
600 warm up (4x:100 swim/50 kick)
14x50 @ 1:20 (odds: Sprint Kick, evens: easy pull w/board)
2 x [50, 100, 150, 200 pull @ :45 sec per 50m)
2 x [50, 100, 150, 200 swim @ :50 sec per 50m)
50 easy recovery
9x100 IM (3x: 1 kick @ 2:20, 1 drill @ 2:10, 1 swim @ 2:00)
200 cool down
*4400 Total*

B:
600 warm up (4x:100 swim/50 kick)
12x50 @ 1:30 (odds: Sprint Kick, evens: easy pull w/board)
2 x [50, 100, 150, pull @ :55 sec per 50m)
2 x [50, 100, 150, swim @ :60 sec per 50m)
50 easy recovery
6x100 w/:20 sec rest (50 free/50 non-free)
200 cool down
*3200 Total*

C:
600 warm up (4x:100 swim/50 kick)
8x50 w/:30 sec rest (odds: Sprint Kick, evens: easy pull w/board)
50, 100, 150, pull w/:30 sec rest
50, 100, 150, swim w/:30 sec rest
4x100 w/:30 sec rest (3/5 breathing pattern by 50)
100 cool down
*2100 Total*

Wednesday, September 8

A:
500 warm up
10x75 @ 1:30 (kick/drill/swim by 25)
5 x [100 pull @ 1:30
50 swim/build @ :45
50 swim/FAST @ :60]
8x50 @ :60 (kick/drill...IM order)
5 x [100 IM @ 1:45
50 free/build @ :45
50 non-free choice/FAST @ 1:15]
8x50 @ :60 (25 free swim/25 underwater recovery (dog-paddle))
200 cool down
*4200 Total*

B:
500 warm up
8x75 @ 1:50 (kick/drill/swim by 25)
4 x [100 pull @ 1:45
50 swim/build @ :60
50 swim/FAST @ 1:15]
8x50 @ :60 (25 free/25 non-free)
4 x [100 pull @ 1:45
50 non-free/build @ 1:15
50 free/FAST @ 1:15]
4x50 @ 1:10 (25 free swim/25 underwater recovery (dog-paddle))
100 cool down
*3400 Total*

C:
400 warm up
6x75 w/:20 sec rest (kick/drill/swim by 25)
3x200 pull w/:30 sec rest (3/5 breathing pattern by 50)
8x50 w/:20 sec rest (25 free/25 non-free)
6 x [50 pull easy
50 swim build to fast] w/:30 sec rest
100 cool down
*2500 Total*
Hi Sara,
I just wanted to stop by and say hello and a big THANK YOU!
I have been following your blog for the last 10 months and the workouts you have been posting certainly have helped me improve as a swimmer. I recently competed this last Sunday, August 29th in the Ford Ironman Louisville.
I swam the 2.4 miles in 1h09min56sec. I can honestly say I just cruised through the swim section and there is no telling what my time could have been if I had pushed harder.
Again, Thank You and hopefully one day I will make my way towards the NTC to meet you and join your group for a weekly swim.
Thomas

Wednesday, September 1

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
20x25 @ :30 (5x: 2 drill, 1 no breath, 1 build)
14x50 swim (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez...fast @ :40, ez@ 1:20)
4x200 pull (1 @ 3:00, 1 @ 2:50, 1 @ 2:40, 1 @ 2:30)
8x25 ALL OUT Sprint/Race/FAST @ :60
400 smooth (25 swim/25 Tarzan drill)
8x100 @ 1:45 (free/back/breast/free by 25)
200 cool down
*4500 Total*

B:
900 warm up (3x: 200 swim/50 kick/50 drill)
16x25 @ :40 (4x: 2 drill, 1 no breath, 1 build)
14x50 swim (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez...fast @ :50, ez@ 1:30)
4x150 pull (1 @ 3:00, 1 @ 2:50, 1 @ 2:40, 1 @ 2:30)
400 smooth (25 swim/25 Tarzan drill)
10x25 @ :45 (odds: easy, evens: FAST/SPRINT!)
200 cool down
*3400 Total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
12x25 w/:20 sec rest (3/5/7 breathing pattern by 25)
10x50 w/:30 sec rest (1 fast swim, 1 easy pull)
6x75 swim w/:30 sec rest (free/non-free/free by 25)
300 smooth (25 swim/25 Tarzan drill)
100 cool down
*2200 Total*

Friday, August 27

Long Course Meters

A:
500 choice warm up
6x100 @ 2:00 (25 kick/25 drill/50 swim)
8 x :15 second "partner kicks"
8x50 @ :55 swim (breathing every 5)
500 swim w/no walls (turn @ the 'T')
:30 sec rest
400 pull (negative split time & effort)
:30 sec rest
300 swim w/no walls
:30 sec rest
200 pull (negative split)
:30 sec rest
100 swim w/head up (Tarzan Drill)
6x50 swim @ 1:30 w/:30 sec vertical kick
200 cool down
*4300 Total*

B:
500 choice warm up
5x100 @ 2:30 (25 kick/25 drill/50 swim)
8 x :15 second "partner kicks"
6x50 @ 1:05 swim (breathing every 5)
400 swim w/no walls (turn @ the 'T')
:30 sec rest
300 pull (negative split time & effort)
:30 sec rest
200 swim w/no walls
:30 sec rest
100 swim w/head up (Tarzan Drill)
4x50 swim @ 1:45 w/:30 sec vertical kick
200 cool down
*3100 Total*

C:
400 choice warm up
4x100 w/:30 sec rest (25 kick/25 drill/50 swim)
6 x :15 second "partner kicks"
6x50 w/:20 sec rest (breathing every 5)
300 swim w/no walls (turn @ the 'T')
:30 sec rest
200 pull (negative split time & effort)
:30 sec rest
100 swim w/head up (Tarzan Drill)
4x50 swim @ 2:30 w/:30 sec vertical kick
100 cool down
*2300 Total*

Wednesday, August 25

Long Course Meters

A:
200 swim
200 kick
200 pull
200 swim
15x50 @ :55 (#1: 1st third fast, #2: 2nd 3rd fast, #3: 3rd third fast)
1x50 easy
6 x [50 ALL OUT For Time!
100 easy recovery
:60 sec rest]
6x100 pull @ 1:40 (3/5 breathing pattern by 50)
6x150 @ 2:45 (25 fly, 50 back, 25 breast, 50 free)
200 cool down
*4200 Total*

B:
200 swim
200 kick
200 pull
200 swim
12x50 @ 1:05 (#1: 1st third fast, #2: 2nd 3rd fast, #3: 3rd third fast)
6 x [50 ALL OUT For Time!
50 easy recovery
:60 sec rest]
5x100 pull @ 2:00 (3/5 breathing pattern by 50)
5x100 @ 2:30 (2 x 25 free/25 non-free)
200 cool down
*3200 Total*

C:
200 swim
200 kick
200 pull
200 swim
9x50 w/:20 sec rest (#1: 1st third fast, #2: 2nd 3rd fast, #3: 3rd third fast)
1x50 easy
4 x [50 ALL OUT For Time!
50 easy recovery
:60 sec rest]
4x100 pull w/:30 sec rest (3/5 breathing pattern by 50)
100 cool down
*2400 Total*

Monday, August 23

Long Course Meters

A:
10 min choice warm up
600 (50 kick w/board, 50 pull w/board)
3 x [50 @ :60
100 @ 1:40
150 @ 2:20
200 @ 3:00
ALL pull]
600 w/ fins (50 kick on back, 50 swim)
3 x [50 @ :50
100 @ 1:30
150 @ 2:10
ALL swim]
200 easy
*4700 Total*

B:
10 min choice warm up
500 (50 kick w/board, 50 pull w/board)
2 x [50 @ :60
100 @ 2:00
150 @ 3:00
200 @ 4:00
ALL pull]
500 w/ fins (50 kick on back, 50 swim)
2 x [50 @ :60
100 @ 2:00
150 @ 3:10
ALL swim]
200 easy
*3500 Total*

C:
10 min choice warm up
400 (50 kick w/board, 50 pull w/board)
5x100 pull w/:20 sec rest
500 w/ fins (50 kick on back, 50 swim)
5x100 swim w/:30 sec rest (breathing every 5)
100 easy
*2400 Total*

Wednesday, August 18

A:
500 warm up
10x50 @ :55 (descend stroke count 1-5, 6-10)
8 Minute Kick (8x :45 easy :15 hard)
10x50 @ :50 (breathing pattern: all 5)
4x200 pull @ 2:50
10x50 @ :45 (25 easy, 25 fast)
8x100 w/fins @ 1:30 (2x: 25 free/25 back)
10x50 @ :40 (just try to make the interval!)
200 cool down
*4500 Total*

B:
500 warm up
8x50 @ 1:05 (descend stroke count 1-4, 5-8)
8 Minute Kick (8x :45 easy :15 hard)
8x50 @ :60 (breathing pattern: all 5)
4x150 pull @ 3:00
8x50 @ :55 (25 easy, 25 fast)
8x75 w/fins @ 1:30 (25 free/25 back/25 free)
8x50 @ :50 (just try to make the interval!)
200 cool down
*4000 Total*

C:
500 warm up
6x50 w/:20 sec rest (descend stroke count 1-4, 5-8)
8 Minute Kick (8x :45 easy :15 hard)
6x50 w/:20 sec rest (breathing pattern: all 5)
4x100 pull w/:30 sec rest
6x50 w/:20 sec rest (25 easy, 25 fast)
4x75 w/fins w/:30 sec rest (25 free/25 back/25 free)
100 cool down
*2500 Total*

Monday, August 16

A:
800 warm up as: (200 swim, 200 kick, 200 pull, 200 swim)
12x25 swim @ :25
3 x: (300 pull smooth @ 4:15
150 swim build @ 2:10
100 swim strong @ 1:25
50 swim Fast! @ :40
100 easy recovery @ 2:00)
6x75 @ 1:30 (odds: kick/drill/swim, evens: fly/back/breast)
4x150 @ 2:30 (50 free, 50 IM order, 50 free)
200 cool down *4400 Total*

B:
800 warm up as: (200 swim, 200 kick, 200 pull, 200 swim)
10x25 swim @ :35
3 x: (200 pull smooth @ 4:00
150 swim build @ 2:45
100 swim strong @ 1:45
50 swim Fast! @ :50
100 easy recovery @ 2:00)
6x75 @ 1:45 (kick/drill/swim by 25)
200 cool down *3500 Total*

C:
400 warm up as: (100 swim, 100 kick, 100 pull, 100 swim)
8x25 swim @ :45
3 x: (200 pull smooth w/:20 sec rest
100 swim build w/:20 sec rest
50 swim Fast! w/:20 sec rest
50 easy recovery w/1:00)
6x75 w/:30 sec rest (kick/drill/swim by 25)
100 cool down
*2350 Total*

Friday, August 13

**Long Course Meters**

A:
900 warm up…3x(200 free, 100 IM drill)
8x100 @ 2:00 (kick/swim/drill/swim by 25…IM order)
3 x: (200 pull @ 3:10, 2x100 IM @1:45)
6x50 with band @ 1:05
6x100 pull @ 1:40 (3/5 breathing pattern by 50)
3 x: (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)
3 x: (200 pull @ 3:45, 2x100 free @1:55)
2x150 free @ 3:00 (5/3/5 breathing pattern by 50)
3 x: (100 pull @ 1:55, 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)
4 x: (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 11

A:
500 warm up
6x50 kick @ 1:05
4x200 pull (buoy only) @ 3:10
5x50 kick @ :60
4x200 pull @ 3:00
4x50 kick @ :55
4x200 pull @ 2:50
3x50 kick @ :50
4x200 pull @ 2:40
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) @ 3:50
4x50 kick @ 1:20
4x200 pull @ 3:40
3x50 kick @ 1:10
4x200 pull @ 3:30
2x50 kick (ALL OUT, for time) on 2:00
200 cool down
*3700 Total*

C:
400 warm up
5x50 kick w/:40 sec rest
3x200 pull w/:40 sec rest
4x50 kick w/:20 sec rest
3x200 pull w/:20 sec rest
2x50 kick (ALL OUT, for time) w/ 1:00 rest
100 cool down
*2300 Total*

Monday, August 9

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 free 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
6x75 @ 2:00 (kick/drill/swim by 25)
6x125 @ 2:30 (steady free swim)
200 recovery swim (25 drill/25 swim)
2 x [300 pull @ 5:30
200 swim @ 4:00 (descend times 1-2)
100 FAST @ 2:30]
200 cool down
*3800 Total*

C:
300 swim
200 drill (mix it up)
100 kick
7x75 w/:30 sec rest (kick/drill/swim by 25)
7x125 w/:60 rest (steady free swim, good effort)
2x200 pull w/:60 rest
100 cool down
*2500 Total*

Friday, August 6

**Long Course Meters**

A:
700 warm up (500 choice, 200 IM drill)
6x50 pull @ :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 1:35 base)]
1 x [50, 100, 150, 200, 150, 100, 50 all swim
(last 50m of each is FAST!)
(:60, 1:50, 2:40, 3:30 intervals)]
100 easy recovery
4x100 swim @ 1:50 (50 distance per stroke/50 swim smooth)
200 cool down *4900 Total*

B:
600 warm up (400 choice, 200 drill)
6x50 pull @ 1:10 (descend 1-3, 4-6)
2 x [100, 200, 300, 200, 100 on 2:00 or 1:55 base
(pull first round; swim second round)]
1 x [50, 100, 150, 100, 50 on 1:10 base
(last 50m of each is FAST!)]
3x100 swim @ 2:15 (50 distance per stroke/50 swim smooth)
200 cool down
*3600 Total*

C:
600 warm up (400 choice, 200 drill)
8x50 pull w/:30 rest (descend times 1-4, 5-8)
300 pull w/:45-:60 rest
8x50 swim w/:30 rest (descend times1-4, 5-8)
300 swim w/:45-:60 rest
100 cool down
*2100 Total*

Monday, August 2

A:
500 Warm up
12x50 4x(#1: kick @ 1:05, #2 drill @:60, #3 swim @ :55)
6x100 pull @ 1:30
5x100 swim @ 1:25
10x50 w/fins @ :60 (25 underwater kick/25 easy swim)
5x100 pull @ 1:25
4x100 swim @ 1:20
8x50 @ :60 (drill/swim by 25...IM order)
4x100 pull @ 1:20
3x100 swim @ 1:15
200 cool down
*4900 Total*
B:
400 Warm up
9x50 3x(#1: kick @ 1:10, #2 drill @ 1:05, #3 swim @ :60)
5x100 pull @ 1:50
4x100 swim @ 1:50
8x50 w/fins @ 1:10 (25 underwater kick/25 easy swim)
4x100 pull @ 1:45
3x100 swim @ 1:45
6x50 @ 1:10 (25 non free/25 free)
3x100 pull @ 1:40
2x100 swim @ 1:40
200 cool down
*3900 Total*

C:
400 Warm up
9x50 3x(#1: kick, #2 drill, #3 swim) w/:20 sec rest
4x100 pull w/:20 sec rest
4x100 swim w/:20 sec rest
6x50 w/fins w/:30 sec rest (25 underwater kick/25 easy swim)
3x100 pull w/:20 sec rest
3x100 swim w/:20 sec rest
100 cool down
*2600 Total*

Friday, July 30

*Long Course Meters*

A:
500 choice warm up
5x100 @ 2:30 (w/pull buoy between ankles: 50 sculling/50 swim)
8x50 @ 1:20 (6/3/6 drill & kick hard on wall until start of next 50)
8x50 @ 1:00 (descend stroke count 1-8!)
4x100 @ 2:15 (IM order: 25 kick/50 drill/25 swim)
5x100 @ 1:55 (IM Swim)
5x100 @ 1:40 (freestyle swim)
8x50 @ :60 (4 w/2 paddles, grasping TOPS of paddles; 4 w/1 paddle, catch up drill)
5x100 @ 1:40 (freestyle pull)
200 cool down
*4300 Total*

B:
500 choice warm up
5x100 @ 3:00 (w/pull buoy between ankles: 50 sculling/50 swim)
8x50 @ 1:20 (6/3/6 drill & kick hard on wall until start of next 50)
8x50 @ 1:10 (descend stroke count 1-8!)
4x100 @ 2:15 (50 drill/50 swim)
4x100 @ 2:15 (50 non-free/50 swim)
4x100 @ 2:00 (freestyle Swim)
4x100 @ 2:00 (pull freestyle)
200 cool down
*3600 Total*

C:
400 choice warm up
6x50 w/:30 sec rest (w/pull buoy between ankles: 25 sculling/25 swim)
6x50 w/:15 rest (6/3/6 drill & kick hard on wall for :15 seconds)
6x50 w/:20 rest (descend stroke count 1-6!)
4x100 w/:15 rest (freestyle Swim)
4x100 w/:15 rest (pull freestyle)
100 cool down
*2200 Total*

Wednesday, July 28

*Long Course Meters*

A:
4x200 w/fins @ 3:30
8x50 @ :60 (25 underwater kick/25 easy swim)
8x100 @ 2:00 (IM Order: 25 kick/50 drill/25 swim)
6 x [150 @ 3:00...25 fly/25 free/25 back/25 free/25 breast/25 free
50 @ 1:15...FAST freestyle from dive!]
100 easy
300 pull @ 5:00
2x150 pull @ 2:30
3x100 pull @ 1:40
100 easy cool down
*4300 Total*

B:
4x200 w/fins @ 4:00
8x50 @ 1:15 (25 underwater kick/25 easy swim)
6x100 @ 2:30 (25 kick/50 drill/25 swim)
5 x [150 @ 3:30...easy swim free
50 @ 1:30...FAST freestyle from dive!]
100 easy
4x100 pull @ 2:00
100 easy cool down
*3400 Total*

C:
3x200 w/fins w/:30 seconds rest
6x50 w/:20 sec rest (kick w/fins & board)
4x100 w/:30 (25 kick/50 drill/25 swim)
3 x [150 w/:20...easy swim free
50 w/:60 sec rest...FAST freestyle!]
4x100 pull w/:30 sec rest
100 easy cool down
*2400 Total*

Monday, July 26

*Long Course Meters*

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
100 pull @ 1:40
200 pull @ 3:10
300 pull @ 4:40
400 pull @ 6:10
extra :30 rest
400 swim @ 6:10
300 swim @ 4:40
200 swim @ 3:10
100 swim @ 1:40
100 easy recovery
16x50 @ :50 (steady pace)
600 easy w/fins (100 swim/50 kick)
200 cool down
*4600 Total*

B:
900 warm up (3x: 200 swim/50 kick/50 drill)
100 pull @ 2:15
200 pull @ 4:15
300 pull @ 6:15
extra :30 rest
400 swim @ 8:15
300 swim @ 6:15
200 swim @ 4:15
100 swim @ 2:15
100 easy recovery
12x50 @ :60 (steady pace)
400 easy w/fins (50 swim/50 kick)
200 cool down
*3800 Total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
100 pull w/:20 rest
200 pull w/:30 rest
300 pull w/:40 rest
300 swim w/:40 rest
200 swim w/:30 rest
100 swim w/:20 rest
8x50 w/:15 sec rest (steady pace)
300 easy w/fins (50 swim/50 kick)
100 cool down
*2600 Total*

Friday, July 23

*Long Course Meters*

A:
800 warm up w/fins
12x50 kick w/fins @ :55
5x100 @ 2:00 (25 kick/25 drill/50 swim)
6x50 pull @ :50
2 x (200 @ 3:05, 150 @ 2:20, 100 @ 1:35, 50 @ :50) all pull
2 x (200 @ 3:20, 150 @ 2:30, 100 @ 1:40, 50 @ :50) all swim
8x50 @ :60 (from middle of pool) 25 ez/25 fast
200 cool down
*4800 Total*

B:
800 warm up w/fins
10x50 kick w/fins @ :60
5x100 @ 2:30 (25 kick/25 drill/50 swim)
6x50 pull @ 1:05
1 x (200 @ 3:45, 150 @ 2:50, 100 @ 1:55, 50 @ :60) all pull
2 x (200 @ 4:00, 150 @ 3:00, 100 @ 2:00, 50 @ :60) all swim
6x50 @ 1:15 (from middle of pool) 25 ez/25 fast
200 cool down
*3800 Total*

C:
500 warm up w/fins
8x50 kick w/fins w/:20 sec rest
4x100 w/:30 sec rest (25 kick/25 drill/50 swim)
1 x (200, 150, 100, 50) all pull w/:30 sec rest
1 x (200, 150, 100, 50) all swim w/:30 sec rest
4x50 w/:30 sec rest (from middle of pool) 25 ez/25 fast
100 cool down
*2500 Total*

Wednesday, July 21

A:
750 warm up (100 swim/50 kick)
10x25 kick @ :40 (1 easy/1 FAST!)
5 x [100 easy swim @ 1:45
50 FAST!! kick @ :45]
100 easy
10x25 pull @ :30 (long strokes)
5x150 @ 2:10 pull
10x25 @ :30 drill (IM order)
10x75 (odds: IM @ 1:20; evens: free @ 1:10)
200 cool down
*4200 Total*

B:
600 warm up (100 swim/50 kick)
8x25 kick @ :45 (1 easy/1 FAST!)
4 x [100 easy swim @ 2:00
50 FAST!! kick @ 1:00]
100 easy
8x25 pull @ :40 (long strokes)
4x150 @ 2:50 pull
8x25 @ :40 drill
8x75 @ 1:45 (free/non free/free by 25)
200 cool down
*3400 Total*

C:
450 warm up (100 swim/50 kick)
6x25 kick @ :60 (1 easy/1 FAST!)
3 x [100 easy swim w/:15 rest
50 FAST!! kick w/:30 rest]
50 easy
6x25 pull @ :60 (long strokes)
3x150 pull w/:30 sec rest
6x25 @ :60 drill
6x75 w/:30 sec rest (free/non free/free by 25)
100 cool down
*2500 Total*

Friday, July 16

**Long Course Meters**

A:
600 warm up (150 swim/50 kick)
12x50 drill @ 1:05 (4: catch-up, 4: fist drill, 4: 6/3/3)
5x100 kick w/fins @ 1:40
5x100 @ 1:45 (15 meters streamline kick/35m distance per stroke/50m BUILD to FAST!)
12x50 @ :60 (2 easy, 1 FAST!)
100 easy
4 x [150 FAST @ 2:00
100 recovery @ 2:30]
300 cool down
*4200 Total*

B:
600 warm up (150 swim/50 kick)
12x50 drill @ 1:20 (4: catch-up, 4: fist drill, 4: 6/3/3)
5x100 kick w/fins @ 2:00
5x100 @ 2:10 (15 meters streamline kick/35m distance per stroke/50m BUILD to FAST!)
100 easy
12x50 @ 1:10 (2 easy, 1 FAST!)
200 cool down
*3100 Total*

C:
400 warm up (150 swim/50 kick)
12x50 drill w/:20 seconds rest (4: catch-up, 4: fist drill, 4: 6/3/3)
5x100 kick w/fins w/:30 sec rest
5x100 w/:40 sec rest (15 meters streamline kick/35m distance per stroke/50m BUILD to FAST!)
100 cool down
*2100 Total*

Wednesday, July 14

A:
500 choice warm up
8x75 @ 1:30 w/pull buoy (25 scull/50 pull)
8x75 @ 1:30 IM order (kick/drill/swim by 25)
400 pull @ 5:30
4x100 IM @ 1:45
8x50 free @ :60 (1 easy/1 FAST!)
300 pull @ 4:15
3x100 IM @ 1:45
6x50 free @ :60 (1 easy/1 FAST!)
200 pull @ 3:00
2x100 IM @ 1:45
4x50 free @ :60 (1 easy/1 FAST!)
200 easy cool down
*4500 Total*

B:
500 choice warm up
6x75 @ 2:00 w/pull buoy (25 scull/50 pull)
6x75 @ 2:00 (kick/drill/swim by 25)
400 pull w/:30 sec rest
4x100 @ 2:15 (50 free/50 non free)
8x50 free @ 1:10 (1 easy/1 FAST!)
300 pull w/:30 sec rest
3x100 @ 2:15 (50 free/50 non free)
6x50 free @ 1:10 (1 easy/1 FAST!)
200 easy cool down
*3700 Total*

C:
400 choice warm up
4x75 w/:30 sec rest; w/pull buoy (25 scull/50 pull)
4x75 w/:30 sec rest (kick/drill/swim by 25)
300 pull w/:45 sec rest
3x100 w/:30 sec rest (50 free/50 non free)
6x50 free w/:30 sec rest (1 easy/1 FAST!)
100 easy cool down
*2000 Total*

Friday, July 9

**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)
8x100 pull (4 @ 1:30, 4@ 1:25)
8x200 @ 3:30 (100 free/100 IM)
200 cool down
*4200 Total*

B:
600 warm up (kick every 4th 50)
6x50 swim @ 1:15 (descend stroke count by 1 stroke, 1-3 & 4-6)
6x50 kick (3@ 1:30, 3@ 1:20)
6x100 pull (4@ 2:00, 4 @ 1:55)
6x200 @ 4:30 (150 free/50 non free)
200 cool down
*3200 Total*

C:
400 warm up (kick every 4th 50)
4x50 swim w/:30 rest (descend stroke count each 50 by 1 stroke)
4x50 kick w/:30 rest
4x100 pull w/:45 rest
4x200 w/:60 sec rest (150 swim/50 drill)
100 cool down
*2100 Total*

Wednesday, July 7

A:
500 choice warm up
4 minutes Vertical Kick (:30 sec easy/:30 sec HARD w/hands up)
12x25 @ :30 (4x 1 kick/1 drill/1 swim)
12x50 @ :55 (descend 1-3)
6 x [150 @ 2:10 (pull w/buoy only)
100 @ 1:30 (swim)
50 @ 1:30 (kick ALL OUT!)]
50 easy
8x100 @ 1:25 (pull)
200 easy
*4500 Total (estimate)*

B:
500 choice warm up
4 minutes Vertical Kick (:30 sec easy/:30 sec HARD w/hands up)
12x25 @ :40 (4x 1 kick/1 drill/1 swim)
9x50 @ 1:05 (descend 1-3)
4 x [150 @ 2:45 (pull w/buoy only)
100 @ 2:00 (swim)
50 @ 2:00 (kick ALL OUT!)]
50 easy
6x100 @ 1:50 (pull)
100 easy
*3300 Total (estimate)*

B:
300 choice warm up
4 minutes Vertical Kick (:30 sec easy/:30 sec HARD w/hands up)
12x25 w/:20 sec rest (4x 1 kick/1 drill/1 swim)
6x50 w/:30 sec rest (descend 1-3)
6x50 w/:30 sec rest (2 easy/1 FAST)
6x100 w/:20 sec rest (pull)
6x50 w/:30 sec rest (2 easy/1 FAST)
100 easy
*2300 Total (estimate)*

Monday, July 5

A:
5x200 @ 3:15 w/fins (100 free/100 IM)
8x50 @ :60 drill
8x150 @ 2:20 (50 kick/100 swim)
12x25 @ :30 pull (2 easy, 1 strong)
6x250 @ 3:30 pull smooth
6x50 @ :60 (20 Tarzan/turn @ 'T'/20 swim)
200 cool down
*4900 Total*

B:
5x150 w/:20 sec rest w/fins
6x50 @ 1:00 drill
6x150 @ 3:00 (50 kick/100 swim)
6x25 @ :40 pull (2 easy, 1 strong)
4x250 @ 4:30 pull smooth
6x50 @ 1:10 (20 Tarzan/turn @ 'T'/20 swim)
200 cool down
*3500 Total*

C:
5x100 w/:20 sec rest w/fins
6x50 w/:20 sec rest (drill)
4x150 w/:30 sec rest (50 kick/100 swim)
6x25 w/:15 sec rest (pull)
4x200 w/:60 sec rest (pull smooth)
100 cool down
*2500 Total*

Wednesday, June 30

A:
600 warm up (2x:200 swim/50 kick/50 drill)
8x75 @ 1:15 (50 drill/25 Build to FAST!)
8x25 @ :40 (odds: easy; evens: DIVE SPRINT!)
4 x [6x50 @ :50 (2: Distance Per Stroke, 1: FAST!, 2: breathe every 7, 1: FAST!)
100 easy @ 2:00]
3x200 pull @ 2:50
8x25 @ :40 (odds: easy; evens: DIVE SPRINT!)
2x200 pull @ 2:50
8x25 @ :40 (odds: easy; evens: DIVE SPRINT!)
200 cool down
*4800 Total*

B:
600 warm up (2x:200 swim/50 kick/50 drill)
6x75 @ 1:30 (50 drill/25 Build to FAST!)
6x25 @ :45 (odds: easy; evens: DIVE SPRINT!)
3 x [6x50 @ 1:10 (2: Distance Per Stroke, 1: FAST!, 2: breathe every 7, 1: FAST!)
100 easy @ 2:30]
3x150 pull @ 2:45
6x25 @ :45 (odds: easy; evens: DIVE SPRINT!)
2x150 pull @ 2:45
100 cool down
*3400 Total*

C:
600 warm up (2x:200 swim/50 kick/50 drill)
4x75 w/:30 sec rest (50 drill/25 Build to FAST!)
4x25 @ :60 (odds: easy; evens: FAST!)
3 x [3x50 pull w/:15 sec rest
1x50 swim FAST w/:30 sec rest
1x50 easy w/:20 sec rest]
4x75 w/:30 sec rest (50 drill/25 Build to FAST!)
4x25 @ :60 (odds: easy; evens: FAST!)
100 cool down
*2200 Total*

Friday, June 25

**Long Course Meters**

A:
3x250 Snake warm up (or 700 choice)
8 minute kick (3x :45 easy, :30 hard, :30 easy, :20 hard, :20 easy, :15 hard)
8x50 @ :60 (sailboat drill...kickboard between legs, work on hip rotation)
4 x Suicides (swim 15 meters, turn back to wall, swim 35 meters, turn back to wall, swim 50 meters, rest :30 seconds)
8x50 @ 1:15 (odds: fewest # of strokes as possible; evens: AS FAST AS POSSIBLE!!)
9x100 IM 3x:(1 kick @ 2:10, 1 drill @ 2:00, 1 swim @ 1:50)
200 cool down
*4000 Total*

B:
2x250 Snake warm up (or 500 choice)
8 minute kick (3x :45 easy, :30 hard, :30 easy, :20 hard, :20 easy, :15 hard)
6x50 @ 1:15 (sailboat drill...kickboard between legs, work on hip rotation)
4 x Suicides (swim 15 meters, turn back to wall, swim 35 meters, turn back to wall, swim 50 meters, rest :30 seconds)
6x50 @ 1:30 (odds: fewest # of strokes as possible; evens: AS FAST AS POSSIBLE!!)
10x50 swim @ :60 (perfect technique)
100 cool down
*2800 Total*

C:
2x200 Snake warm up (or 400 choice)
8 minute kick (3x :45 easy, :30 hard, :30 easy, :20 hard, :20 easy, :15 hard)
6x50 w/:30 sec rest (sailboat drill...kickboard between legs, work on hip rotation)
6x50 w/:45 sec rest (wide-hand catch up drill w/kickboard)
6x50 w/:60 sec rest (odds: fewest # of strokes as possible; evens: AS FAST AS POSSIBLE!!)
100 cool down
*1700 Total*

Wednesday, June 23

A:
500 warm up
12x25 @ :30 kick w/fins (2 regular, 1 underwater)
6x50 @ :50 kick w/fins
3x100 @ 1:40 kick on back w/fins
12x25 @ :30 (2 drill, 1 build)
6x50 @ :50 swim (descend 1-3, 4-6)
3x100 @ 1:40 (50 drill, 50 build to 100%)
4 x [8x25 @ :30 (odds: drill, evens: swim...IM order)
4x75 @ 1:30 ALL OUT SWIM!!!
100 easy recovery]
200 cool down
*4800 Total*

B:
500 warm up
12x25 @ :40 kick w/fins (2 regular, 1 underwater)
6x50 @ :60 kick w/fins
12x25 @ :40 (2 drill, 1 build)
6x50 @ :60 swim (descend 1-3, 4-6)
4 x [6x25 @ :40 (odds: drill, evens: swim...IM order)
4x50 @ 1:30 ALL OUT SWIM!!!
50 easy recovery]
200 cool down
*3500 Total*

C:
400 warm up
12x25 w/:20 sec rest (kick w/fins)
6x50 w/:20 sec rest (kick w/fins on your back)
3x100 w/:30 sec rest (50 kick/50 swim)
12x25 w/:15 sec rest (2 drill, 1 build)
6x50 w/:20 sec rest (swim, descend 1-3, 4-6)
3x100 w/:30 sec rest (50 drill/50 build to 100%)
100 cool down
*2300 Total*

Monday, June 21

**Long Course Meters**

A:
600 warm up (100 swim/50 kick)
8x50 pull (4 @ :60, 4 @ :55)
8x100 pull (4 @ 1:30, 4 @ 1:25)
8x50 swim (4 @ :55, 4 @ :50)
6x150 @ 2:45 (50 kick/100 swim)
12x50 @ :60 (2 drill/1 swim)
200 cool down
*3900 Total*

B:
600 warm up (100 swim/50 kick)
6x50 pull (3 @ 1:10, 3 @ 1:05)
6x100 pull (3 @ 2:15, 3 @ 2:05)
6x50 swim (4 @ 1:05, 4 @ :60)
4x150 @ 3:30 (50 kick/100 swim)
9x50 @ 1:15 (2 drill/1 swim)
150 cool down
*3000 Total*

C:
600 warm up (100 swim/50 kick)
6x50 pull w/:20 sec rest
6x50 swim w/:20 sec rest
4x150 w/:30 sec rest (50 kick/100 swim)
100 cool down
*1900 Total*

Friday, June 18

**Long Course Meters**

A:
500 warm up
6x50 @ :60 (25 head-up/25 swim)
6x50 @ 1:10 (25 kick/25 swim)
4x200 swim @ 3:20 (turn at the "T"...don't push off walls)
4x150 pull @ 2:20 (3/5/7 breathing by 50)
6x100 kick w/fins @ 1:45
8x50 @ :60 (from middle of pool...Tennessee tumblers, swim to flags, dive underwater, turn underwater, kick underwater until past the flags)
200 cool down
*3700 Total*

B:
400 warm up
6x50 @ 1:15 (25 head-up/25 swim)
6x50 @ 1:30 (25 kick/25 swim)
4x150 swim @ 3:00 (turn at the "T"...don't push off walls)
4x100 pull @ 2:00 (3/5 breathing by 50)
5x100 kick w/fins @ 2:00
6x50 @ 1:15 (from middle of pool...Tennessee tumblers, swim to flags, dive underwater, turn underwater, kick underwater until past the flags)
200 cool down
*3000 Total*

C:
300 warm up
4x50 w/:20 sec rest (25 head-up/25 swim)
4x50 w/:20 sec rest (25 kick/25 swim)
4x100 swim w/:30 sec rest (turn at the "T"...don't push off walls)
4x100 pull w/:30 sec rest (3/5 breathing by 50)
6x50 kick w/fins w/:20 sec rest
100 cool down
*1900 Total*

Wednesday, June 16

A:
600 warm up (100 swim/50 kick)
12x50 @ :60 (IM order, 2 drill, 1 swim)
12x25 @ :30 (2 easy, 1 FAST!)
16x100 @ 1:45 (4x: 1 easy free, 1 FAST IM, 1 easy free, 1 FAST FREE!)
5x150 @ 2:20 pull (3/5/7 breathing pattern by 50)
12x25 @ :40 (3 breaths/2 breaths/1 breath/no breath by 25)
200 cool down
*4300 Total*

B:
600 warm up (100 swim/50 kick)
9x50 @ :60 (2 drill, 1 swim)
12x25 @ :40 (2 easy, 1 FAST!)
16x75 @ 1:30 (1 easy, 1 FAST!, extra :60 rest after 8)
5x100 @ 2:00 pull (3/5 breathing pattern by 50)
12x25 @ :45 (4 breaths/3 breaths/2 breath/1 breath by 25)
200 cool down
*3500 Total*

C:
450 warm up (100 swim/50 kick)
9x50 w/:30 sec rest (2 drill, 1 swim)
15x50 w/:30 sec rest (2 easy, 1 FAST!)
5x100 w/:30 sec rest pull (3/5 breathing pattern by 50)
100 cool down
*2300 Total*

Monday, June 14

A:
10 minute choice warm up
4x75 @ 1:20 (kick/drill/swim by 25)
4x75 @ 1:20 (3/5/7/9 breathing by 75)
4 x [50, 100, 150, 200 @ (:45, 1:25, 2:05, 3:05)
Alternate sets pull & swim;
NO extra rest between sets!]
50-100 easy recovery
450 kick w/board & fins (50 easy, 25 fast)
8x50 swim even pace @ :50
200 cool down
*4200 Total* (estimated)

B:
10 minute choice warm up
3x75 @ 1:50 (kick/drill/swim by 25)
3x75 @ 1:50 (3/5/7 breathing by 25)
3 x [50, 100, 150, 200 @ (:60, 2:00, 3:00, 4:00)
Alternate sets pull & swim;
NO extra rest between sets!]
50 easy recovery
300 kick w/board & fins (50 easy, 25 fast)
6x50 swim @ 1:00
100 cool down
*3200 Total* (estimated)

C:
10 minute choice warm up
3x75 w/:30 sec rest (kick/drill/swim by 25)
3x75 w/:30 sec rest (3/5/7 breathing by 25)
3 x [50, 100, 150 w/:20 sec rest
First set pull, 2nd set swim, 3rd set choice]
300 kick w/board & fins (50 easy, 25 fast)
100 cool down
*2200 Total* (estimated)

Friday, June 11

A:
600 choice warm up
12x50 choice (4x: kick @ 1:00, drill @ :55, swim @ :50)
6x100 swim @ 1:30
4x150 pull (buoy only) @ 2:15 (3/5/7 breathing pattern by 50)
3x200 swim (100 free/100 IM) @ 3:15
2x300 pull (w/paddles) @ 4:45
600 w/fins (50 dolphin kick on back, 100 swim)
200 cool down
*4400 Total*

B:
500 warm up
12x50 (4x: kick @ 1:20, drill @ 1:10, swim @ 1:00)
5x100 swim @ 2:00
3x150 pull (buoy only) @ 3:00 (3/5/7 breathing pattern by 50)
2x200 swim (50 free/50 non-free) w/:20 sec rest
2x250 pull (paddles optional) @ 5:00
500 w/fins (50 dolphin kick on back, 100 swim)
100 cool down
*3600 Total*

C:
400 warm up
3x50 kick w/:30 sec rest
3x50 drill w/:25 sec rest
3x50 swim w/:20 sec rest
4x100 swim w/:20-:30 sec rest
4x100 pull w/:20-:30 sec rest
4x100 w/fins (50 kick on your back/50 swim) w/:30 sec rest
100 cool down
*2200 Total*

Wednesday, June 9

I wanted to share some very nice words from a person following our workouts online. I love getting emails and comments from some of the 100s of people that are checking out the blog everyday...please drop us a 'Hello' and share your thoughts!
************************
Hi Sara,
My name is Matt and I am a 43-year-old USMS swimmer from TX. I just wanted to comment on the EXCELLENT swimming workouts posted on your NTC web page! I have been following your "A" workout for the past couple of months, and have seen drastic improvement in my speed and endurance! I am now able to match my 1984 high school times in the 50 free, 100 free, and 100 breast! Your workouts are outstanding!
************************
Keep up the great swimming Matt!
A:
400 swim/200 kick
8 minute KICK (2x :60 easy, :30 hard, :45 easy, :30 hard, :30 easy, :30 hard)
400 IM (25 kick/50 drill/25 swim)
12x50 @ :60 IM Switch (2x fly/bk, bk/br, br/fr, fr/fly)
4 x [200 free pull @ 3:00
2x100 IM @ 1:45
4x50 @ :60 (25 FAST IM order/25 easy free)]
200 cool down
*4600 Total*

B:
400 swim/200 kick
8 minute KICK (2x :60 easy, :30 hard, :45 easy, :30 hard, :30 easy, :30 hard)
400 free (50 drill/50 swim)
10x50 @ 1:10 (25 non-free/25 free)
3 x [200 free pull @ 4:00
2x100 free swim @ 1:55
4x50 @ :60 (breathing every 7)]
200 cool down
*3800 Total*

C:
300 swim/100 kick
6 minute KICK (2x :60 easy, :30 hard, :45 easy, :30 hard)
300 free (50 drill/50 swim)
6x50 w/:30 rest (25 non-free/25 free)
2 x [200 free pull w/:30 rest
2x100 free swim w/:20 rest
4x50 w/:20 rest (breathing every 7)]
100 cool down
*2500 Total*

Monday, June 7

A:
9x100 warm up (3 @ 1:45, 3@ 1:40, 3 @ 1:30)
12x50 w/fins @ :50 (1 kick/1 swim)
20x25 @ :30 (2 drill, 1 easy swim, 1 fast swim)
5 x [150 pull @ 2:15
100 swim @ 1:30 (3/5 breathing)
50 FAST @ 1:00]
20x25 @ :40 IM order (2 drill, 1 free, 2 swim)
200 cool down
*4700 Total*

B:
8x100 warm up (4 @ 2:00, 4 @ 1:50)
10x50 w/fins @ :55 (1 kick/1 swim)
12x25 @ :40 (2 drill, 1 easy swim, 1 fast swim)
4 x [150 pull @ 3:00
100 swim @ 2:00 (3/5 breathing)
50 FAST @ 1:00]
18x25 @ :45 (2 drill, 2 non-free, 2 free)
200 cool down
*3400 Total*

C:
5x100 warm up w/:30 sec rest
8x50 w/fins w/:20 sec rest (1 kick/1 swim)
12x25 w/:15 sec rest (2 drill, 1 easy swim, 1 fast swim)
3 x [150 pull w/:30 rest
100 swim w/:30 rest (3/5 breathing)
50 FAST w/:30 rest]
100 cool down
*2200 Total*

Friday, June 4

**Long Course Meters**

A:
500 warm up w/fins
10x50 kick w/fins @ :50
5x100 @ 2:00 (50 drill/50 build)
100 pull @ 1:40
200 pull @ 3:10
300 pull @ 4:40
400 pull @ 6:10
500 pull @ 7:40 + extra :60
400 swim @ 6:10
300 swim @ 4:40
200 swim @ 3:10
100 swim @ 1:40
9x50 (3x: kick @ 1:10/drill @ 1:05/swim @ 1:00)
150 easy cool down
*4600 Total*

B:
500 warm up w/fins
10x50 kick w/fins @ :60
5x100 @ 2:30 (50 drill/50 build)
100 pull @ 2:00
200 pull @ 4:00
300 pull @ 6:00
400 pull @ 8:00 + extra :60
400 swim @ 8:00
300 swim @ 6:00
200 swim @ 4:00
100 swim @ 2:00
200 easy cool down
*3700 Total*

C:
400 warm up w/fins
8x50 kick w/fins w/:30 sec rest
4x100 w/:45 sec rest (50 drill/50 build)
100 pull w/:30 sec rest
200 pull w/:30 sec rest
300 pull w/:30 sec rest + extra :30
300 swim w/:30 sec rest
200 swim w/:30 sec rest
100 swim w/:30 sec rest
100 easy cool down
*2500 Total*

Friday, May 28

Swim Meet Day!!!
**Long Course Meters**

A:
10 minute warm up
8x100 @ 2:15 (kick/drill/swim/build by 25...IM order)
9x50 @ :60 (descend 1-3)
150 easy
Event #1: 50 Free
200 easy/recovery
Event #2: 100 Choice
200 easy/recovery
Event #3: 200 IM
200 easy/recovery
6x100 pull @ 1:45 (3/5 breathing pattern by 50)
200 easy cool down
*4000 Total*

B:
10 minute warm up
6x100 @ 3:00 (kick/drill/swim/build by 25)
6x50 @ 1:15 (descend 1-3)
100 easy
Event #1: 50 Free
200 easy/recovery
Event #2: 200 Free
200 easy/recovery
4x100 pull @ 2:15 (3/5 breathing pattern by 50)
200 easy cool down
*2800 Total*

A:
10 minute warm up
4x100 w/:30 sec rest (kick/drill/swim/build by 25)
4x50 w/:30 rest (build each 50)
100 easy
Event #1: 50 Free
100 easy/recovery
Event #2: 100 Free
100 easy/recovery
3x100 pull w/:30 sec rest (3/5 breathing pattern by 50)
100 easy cool down
*1900 Total*

Wednesday, May 26

A:
500 warm up
8x75 @ 1:30 (kick/drill/swim by 25)
4x150 swim @ 2:10 (descend by 50)
4x100 swim @ 1:30 (negative split)
4x50 swim @ 1:00 (FAST!!)
50 easy
4x150 pull @ 2:10 (descend by 50)
4x100 pull @ 1:25 (negative split)
4x50 pull @ 1:00 (FAST!!)
50 easy
4x150 w/fins @ 2:15 (kick/drill/swim by 50)
200 cool down
*4400 Total*

B:
500 warm up
6x75 @ 1:50 (kick/drill/swim by 25)
3x150 swim @ 2:50 (descend by 50)
3x100 swim @ 1:55 (negative split)
3x50 swim @ 1:10 (FAST!!)
50 easy
3x150 pull @ 2:50 (descend by 50)
3x100 pull @ 1:55 (negative split)
3x50 pull @ 1:10 (FAST!!)
50 easy
3x150 w/fins w/:30 sec rest (kick/drill/swim by 50)
200 cool down
*3500 Total*

C:
400 warm up
4x75 w/:30 sec rest (kick/drill/swim by 25)
3x150 swim w/:60 rest (descend by 50)
3x150 pull w/:60 rest (descend by 50)
3x150 w/fins w/:60 sec rest (kick/drill/swim by 50)
100 cool down
*2200 Total*

Wednesday, May 19

A:
200 swim/200 pull/200 kick/200 swim
12x25 @ :30 (fist drill)
4x200 pull @ 3:00 (descend 1-4)
12x25 @ :30 (2 easy, 1 FAST)
10x75 @ 1:30 (1 easy, 1 FAST!!!)
100 easy
10x25 @ :45 kick (1 easy, 1 FAST!!!)
100 easy
9x50 @ :55 (25 free, 25 IM order)
400 w/fins (50 kick/50 swim)
100 easy
*4500 Total*

B:
200 swim/200 pull/200 kick/200 swim
10x25 @ :40 (fist drill)
3x200 pull @ 4:00 (descend 1-3)
10x25 @ :40 (2 easy, 1 FAST)
10x50 @ 1:30 (1 easy, 1 FAST!!!)
100 easy
10x25 @ :50 kick (1 easy, 1 FAST!!!)
100 easy
9x50 @ :55 (25 free, 25 non free)
400 w/fins (50 kick/50 swim)
100 easy
*3300 Total*

C:
100 swim/100 pull/100 kick/100 swim
8x25 w/:20 rest (fist drill)
3x100 pull w/:45 sec rest (descend 1-3)
8x25 w/:20 sec rest (2 easy, 1 build)
8x50 w/:60 sec rest (1 easy, 1 FAST!!!)
100 easy
8x25 w/:30 sec rest kick (1 easy, 1 FAST!!!)
100 easy
8x50 w/:20 sec rest (25 free, 25 non free)
100 easy
*2400 Total*

Monday, May 17

A:
500 warm up
9x100 IM (3 kick @ 2:15, 3 drill @ 2:00, 3 swim @ 1:45)
9x50 pull @ :50 (descend 1-3)
4x200 pull @ 2:40 (strong effort)
9x50 swim @ :50 (descend 1-3)
4x150 swim @ 2:00 (strong effort)
9x50 w/fins @ :50 (descend 1-3)
4x100 w/fins @ 1:20 (strong effort)
200 cool down
*4700 total*

B:
500 warm up
9x100 (3 kick @ 2:15, 3 drill @ 2:00, 3 swim @ 1:45)
9x50 pull @ :60 (descend 1-3)
4x100 pull @ 1:45 (strong effort)
9x50 swim @ :60 (descend 1-3)
4x100 swim @ 1:45 (strong effort)
9x50 w/fins @ :60 (descend 1-3)
4x100 w/fins @ 1:45 (strong effort)
200 cool down
*3700 total*

C:
400 warm up
9x50 w/:30 sec rest (3 kick, 3 drill, 3 swim)
6x50 pull w/:20 rest (descend 1-3)
3x100 pull w/:30 sec rest (strong effort)
6x50 swim w/:20 rest (descend 1-3)
3x100 swim w/:30 rest (strong effort)
6x50 w/fins @ :60 (descend 1-3)
100 cool down
*2400 total*

Monday, May 10

A:
500 warm up
3 x [3x50 kick @ 1:05
2x50 drill @ :55
1x50 swim @ :45]
3 x [300 pull @ 4:15
200 IM @ 3:15
100 free swim @ 1:30]
8x50 @ :60 (descend stroke count 1-4, 5-8)
8x50 @ 1:15 (#1: 6 breaths, #2: 5 breaths, #3: 4, #4: 3 breaths, repeat)
200 cool down
*4300 Total*

B:
500 warm up
2 x [3x50 kick @ 1:30
2x50 drill @ 1:15
1x50 swim @ 1:00]
3 x [200 pull @ 3:45
100 swim FAST @ 2:00]
4x150 w/:20 rest (50 free, 50 non free, 50 free)
8x50 @ 1:00 (descend stroke count 1-4, 5-8)
8x25 @ :40 (#1: 4 breaths, #2: 3 breaths, #3: 2, #4: 1, repeat)
100 cool down
*3400 Total*

C:
400 warm up
3x50 kick w/:20 rest
3x50 drill w/:20 rest
3x50 swim w/:20 rest
3 x [200 pull w/:20 rest
100 swim FAST w/:45 rest]
6x50 w/:20 rest (descend stroke count 1-3, 4-6)
100 cool down
*2100 Total*

Wednesday, May 5

A:
200 swim/200 pull/200 kick/200 swim
6x200 @ 3:30 (100 kick strong, 100 swim)
3x300 pull @ 4:15 (easy 100, medium 100, fast 100)
100 easy
12x25 @ :30 (3x: 1 drill, 1 build, 1 drill, 1 FAST)
5x150 broken @ 3:00 (50 ALL OUT for TIME!, 100 easy)
600 w/ fins (50 kick/100 swim)
100 cool down
*4700 Total*

B:
200 swim/200 pull/200 kick/200 swim
6x150 @ 3:15 (50 kick strong, 100 swim)
3x200 pull @ 3:30 (descend by 50 in each 200)
100 easy
12x25 @ :40 (3x: 1 drill, 1 build, 1 drill, 1 FAST)
5x125 broken @ 3:00 (50 ALL OUT for TIME!, 75 easy)
450 w/ fins (50 kick/100 swim)
100 cool down
*3900 Total*

C:
100 swim/100 pull/100 kick/100 swim
6x100 w/:30 rest (50 kick strong, 50 swim)
3x200 pull w/:30 sec rest (descend by 50 in each 200)
12x25 w/:15 sec rest (3x: 1 drill, 1 build, 1 drill, 1 FAST)
5x100 broken @ 3:00 (50 ALL OUT for TIME!, 50 easy)
100 cool down
*2500 Total*

Monday, May 3

A:
500 warm up
900 (3x: 150 free, 150 IM as 25 kick/25 drill)
5x200 pull @ 2:50
5x150 @ 2:30 (free/fly/free/back/free/breast by 25)
5x200 swim @ 2:45 (strong effort)
9x50 @ :60 (5/7/9 breathing pattern by 50)
200 cool down
*4800 Total*

B:
500 warm up
900 (3x: 150 free, 150 as 25 kick/25 drill)
5x150 pull @ 2:50
5x100 @ 2:30 (free/non-free by 25)
5x150 swim @ 2:45 (strong effort)
6x50 @ 1:15 (5/7/9 breathing pattern by 50)
100 cool down
*3800 Total*

C:
400 warm up
600 (3x: 100 free, 50 kick, 50 drill)
5x100 pull w/:30 rest
6x50 w/:30 sec rest (free/non-free by 25)
5x100 swim w/:45sec rest (strong effort)
100 cool down
*2400 Total*

Wednesday, April 28

A:
400 swim
300 pull
200 drill
100 kick
8 minutes kicking (2x: :60 easy, :30 hard, :30 easy, 3x:20 hard, :20 easy)
100 easy swim
8x25 @ :30 (from middle of pool, build to 100%)
5x100 broken (50 build @ :50, 25 fast @ :30, 25 fast @ :60)
300 easy pull (3/5 breathing pattern by 50)
4x100 broken (25 build @ :30, 25 build @ :30, 50 FAST @ 1:15)
300 pull (3/5 breathing pattern by 50)
3x100 broken (25 no breath @ :30, 50 Fast @ :60, 25 no breath @ :60)
300 pull (3/5 breathing pattern by 50)
200 easy cool down
*4000 Total*

B:
400 swim
300 pull
200 drill
100 kick
8 minutes kicking (2x: :60 easy, :30 hard, :30 easy, 3x:20 hard, :20 easy)
100 easy swim
8x25 @ :40 (from middle of pool, build to 100%)
4x100 broken (50 build @ :60, 25 fast @ :40, 25 fast @ :60)
200 easy pull (3/5 breathing pattern by 50)
3x100 broken (25 build @ :40, 25 build @ :40, 50 FAST @ 1:20)
200 pull (3/5 breathing pattern by 50)
2x100 broken (25 1 breath @ :40, 50 Fast @ 1:20, 25 1 breath @ :60)
200 pull (3/5 breathing pattern by 50)
100 easy cool down
*3200 Total*

C:
300 swim
200 pull
100 drill
100 kick
8 minutes kicking (2x: :60 easy, :30 hard, :30 easy, 3x:20 hard, :20 easy)
100 easy swim
3x100 broken (50 build w/:15 rest, 25 fast w/:15 rest, 25 fast w/:45 rest)
200 easy pull (3/5 breathing pattern by 50)
2x100 broken (25 build w/:15 rest, 25 build w/:15 rest, 50 FAST w/:60 rest)
200 pull (3/5 breathing pattern by 50)
100 easy cool down
*2100 Total*

Monday, April 26

A:
200 swim/200 pull/200 kick/200 swim warm up
10x75 @ 1:30 (kick/drill/swim by 25)
10x25 @ :30 (odds: head-up swim, evens: FAST!)
400 swim (neg split)
:30 sec rest
400 pull (neg split)
5x200 @ 3:00 (100 easy/100 fast)
6x100 @ 1:45 (descend 1-3, 4-6)
200 cool down
*4400 Total*

B:
200 swim/200 pull/200 kick/200 swim warm up
8x75 @ 2:00 (kick/drill/swim by 25)
8x25 @ :40 (odds: head-up swim, evens: FAST!)
300 swim (neg split)
:30 sec rest
300 pull (neg split)
5x150 @ 3:00 (75 easy/75 fast)
6x75 @ 1:45 (descend 1-3, 4-6)
200 cool down
*3600 Total*

C:
100 swim/100 pull/100 kick/100 swim warm up
4x75 @ 2:00 (kick/drill/swim by 25)
4x25 @ :40 (odds: head-up swim, evens: FAST!)
200 swim (neg split)
:30 sec rest
200 pull (neg split)
5x100 w/:30 (50 easy/50 fast)
6x50 @ 1:45 (descend 1-3, 4-6)
100 cool down
*2100 Total*

Friday, April 23

**Long Course Meters**

A:
600 warm up (400 free/200 IM drill)
8x50 kick @ 1:15 (IM order)
8x50 drill @ 1:10 (IM order)
8x50 swim @ 1:05 (25 FAST IM order/25 easy free)
4x150 pull @ 2:30 (3/5/7 breathing pattern)
4x150 swim @ 2:30 (strong swim...push your effort!)
4x150 pull @ 2:30 (3/5/7 breathing pattern)
8x50 w/fins @ 1:15 (25 underwater kick/25 easy swim)
200 easy cool down
*4200 Total*

B:
600 warm up (400 free/200 drill)
6x50 kick @ 1:30
6x50 drill @ 1:20
6x50 swim @ 1:10 (25 FAST/25 easy free)
4x150 pull @ 3:00 (3/5/7 breathing pattern)
4x150 swim @ 3:00 (strong swim...push your effort!)
6x50 w/fins @ 1:30 (25 underwater kick/25 easy swim)
200 easy cool down
*3200 Total*

C:
400 warm up
6x50 kick w/:30 sec rest
6x50 drill w/:20 rest
6x50 swim w/:30 (25 FAST/25 easy free)
4x150 pull w/:45 rest (3/5/7 breathing pattern)
300 straight as: 25 kick/75 swim
100 easy cool down
*2300 Total*

Wednesday, April 21

*Long Course Meters*

A:
500 warm up (fins optional)
20x50 (1 fly kick @ 1:15, 1 fly drill @ 1:15, 1 fly swim @ 1:15, 2 Distance Per Stroke Free @ :60...repeat 4-times, IM order)
4x300 @ 5:00 (100 swim/50 kick/100 swim/50 kick)
6x250 pull (150 buoy & paddles @ 2:20, take off buoy, 50 DPS @ :60, 50 FAST @ :60)
200 cool down
*4400 Total*

B:
500 warm up (fins optional)
16x50 (1 kick @ 1:30, 1 drill @ 1:30, 2 Distance Per Stroke Free @ 1:15...repeat 4-times)
3x300 @ 7:00 (100 swim/50 kick/100 swim/50 kick)
4x250 pull (150 buoy & paddles @ 3:00, take off buoy, 50 DPS @ 1:15, 50 FAST @ 1:15)
200 cool down
*3400 Total*

C:
500 warm up (fins optional)
12x50 (1 kick w/:20, 1 drill w/:20, 1 Distance Per Stroke Free w/:20...repeat 4-times)
4x250 pull (150 buoy & paddles w/:30, take off buoy, 50 DPS w/:30, 50 FAST w/:30)
100 cool down
*2200 Total*

Monday, April 19

*Long Course Meters*

A:
600 warm up (75 swim/25 kick)
10x50 @ :60 (25 drill/25 swim)
3x400 pull @ 6:00
8x50 pull @ 1:10 (odds: easy, evens: fast!)
3x300 swim @ 4:30
6x50 swim @ 1:05 (odds: easy, evens: fast!)
3x200 IM @ 4:00
4x50 @ 1:15 (IM order, 25 fast/25 easy)
200 cool down
*4900 Total*

B:
600 warm up (75 swim/25 kick)
8x50 @ 1:15 (25 drill/25 swim)
3x300 pull @ 6:00
6x50 pull @ 1:20 (odds: easy, evens: fast!)
3x200 swim @ 4:00
6x50 swim @ 1:15 (odds: easy, evens: fast!)
3x100 @ 2:30 (50 free/50 non-free)
4x50 @ 1:30 (your choice of stroke, 25 fast/25 easy)
200 cool down
*3700 Total*

C:
400 warm up (75 swim/25 kick)
6x50 w/:15 sec rest (25 drill/25 swim)
3x200 pull w/1:00 rest
6x50 pull w/:30 sec rest (odds: easy, evens: fast!)
3x200 swim w/1:00 rest
6x50 swim w/:30 rest (odds: easy, evens: fast!)
100 cool down
*2600 Total*

Friday, April 16

**Long Course Meters**

A:
600 warm up
6x100 @ 1:45 (kick w/fins)
8x50 @ 1:10 (vertical kick in middle of pool, sprint 25, easy 25)
6xSuicides w/ :20 rest (swim 15m, return to wall, swim 35m, return to wall, swim 50m, rest)
6x100 @ 2:00 (IM...fly is drill)
8x50 @ :60 (descend stroke count 1-8)
400 pull (breathing every 5 the whole time!)
100 easy
*4000 Total*

B:
500 warm up
5x100 @ 2:00 (kick w/fins)
6x50 @ 1:20 (vertical kick in middle of pool, sprint 25, easy 25)
6xSuicides w/ :30 rest (swim 15m, return to wall, swim 35m, return to wall, swim 50m, rest)
4x100 @ 2:30 (50 non free, 50 free)
6x50 @ 1:10 (descend stroke count 1-6)
300 pull (breathing every 5 the whole time!)
100 easy
*3300 Total*

C:
400 warm up
4x100 @ 2:00 (kick w/fins)
4xSuicides w/ :60 rest (swim 15m, return to wall, swim 35m, return to wall, swim 50m, rest)8x50 @ 1:10 (descend stroke count 1-4, 5-8)
300 pull (breathing every 5 the whole time!)
100 easy
*2200 Total*

Wednesday, April 14

A:
600 warm up
24x25 @ :30 (2x: 4 kick/4 drill/4 build)
4x50 @ :60 (25 easy/25 SPRINT)
3 x [4x100 @ 1:15 (make the interval)
      50 easy @ 1:30
      4x100 @ 2:00 (ALL OUT!)
      50 easy @ 1:30]
300 pull (3/5 breathing by 50)
100 easy
*4500 Total*


B:
600 warm up
24x25 @ :40 (2x: 4 kick/4 drill/4 build)
3 x [4x75 @ 1:20 (make the interval)

      50 easy @ 2:00
      4x75 @ 2:00 (ALL OUT!)
      50 easy @ 2:00]
200 pull (3/5 breathing by 50)
100 easy
*3400 Total*


C:
400 warm up
12x25 w/:15 sec rest (4 kick/4 drill/4 build)
3 x [4x50 @ 1:20 (make the interval)

      50 easy @ 2:00
      4x50 @ 2:00 (ALL OUT!)
      50 easy @ 2:00]
200 pull (3/5 breathing by 50)
100 easy
*2200 Total*

Monday, April 12

A:
500 warm up
16x25 @ :30 (2 kick/2 drill, reverse IM order)
8x50 @ :60 (odds: fly/back, evens: breast/free)
4x100 IM @ 1:45
4x200 free/IM @ 3:15 (25 free, 25 fly, 25 free, 25 back, etc)
6x25 @ :30 (freestyle drill)
6x50 @ :50 (pull, descend 1-3, 4-6)
6x150 @ 2:05 (pull strong)
6x50 @ :50 (pull, descend 1-3, 4-6)
400 w/fins (75 swim/25 kick)
200 easy
*4700 Total*

B:
500 warm up
16x25 @ :40 (2 kick/2 drill)
4x100 @ 2:20 (50 non free/50 free)
6x50 @ :60 (pull, descend 1-3, 4-6)
6x150 @ 3:00 (pull strong)
6x50 @ :60 (pull, descend 1-3, 4-6)
400 w/fins (75 swim/25 kick)
200 easy
*3400 Total*


C:
400 warm up
12x25 w/:15 rest (2 kick/2 drill)

3x100 w/:30 rest (50 non free/50 free)

6x50 w/:20 rest (pull, descend 1-3, 4-6)
6x100 w/:30 rest (pull strong)
300 w/fins (75 swim/25 kick)
100 easy
*2300 Total*