Friday, February 26

A:
500 warm up
20x50 swim (2x: 5 @ :50, 5 @ :40)
6x150 pull @ 2:00 (3/5/7 breathing pattern)
3 x [6x25 drill @ :30
3x50 build @ :50
2x75 all out swim @ 1:00
150 easy swim @ 2:30/3:00]
6x100 @ 1:45 (fr/bk/br/fr by 25)
200 cool down
*5000 Total*

B:
500 warm up
15x50 swim (5 @ 1:05, 5 @ :60, 5 @ :55)
5x150 pull @ 2:50 (3/5/7 breathing pattern)
3 x [6x25 drill @ :30
3x50 build @ :60
2x75 all out swim @ 1:30
150 easy swim @ 3:30]
200 cool down
*4000 Total*

C:
400 warm up
10x50 swim smooth w/:15 rest
3x150 pull w/:40 rest (3/5/7 breathing pattern)
2 x [6x25 drill w/:15 rest
3x50 build w/:30 rest
100 easy swim w/:30 rest]
100 cool down
*2300 Total*

Wednesday, February 24

A:
5x200 w/:20 sec rest (odds: free, evens: IM)
8x75 @ 1:30 (kick/drill/swim...IM order)
8x50 @ :60 (25 SPRINT IM order, 25 easy free)
8x100 @ 1:40 (odds: FAST IM, evens: easy free w/buoy only)
8x125 @ 1:45 (pull, steady, smooth)
16x25 @ :30 (odds: easy free, evens: SPRINT IM order)
200 cool down
*4400 Total*

B:
4x200 free w/:20 sec rest
6x75 @ 1:45 (kick/drill/swim by 25)
6x50 @ 1:10 (25 SPRINT, 25 easy free)
6x100 @ 2:10 (odds: FAST swim, evens: easy free w/buoy only)
6x125 @ 2:30 (pull, steady, smooth)
12x25 @ :40 (odds: easy free, evens: SPRINT)
200 cool down
*3400 Total*

C:
3x200 free w/:20 sec rest
4x75 w/:20 rest (kick/drill/swim by 25)
4x50 w/:30 rest (25 SPRINT, 25 easy free)
4x100 w/:30 rest (odds: FAST swim, evens: easy free w/buoy only)
4x125 w/:30 rest (pull, steady, smooth)
100 cool down
*2100 Total*

Tuesday, February 23

Coach Sara,
You have a small fan club in Wisconsin, we use your swim blog to determine workouts. In one year we moved from the C to the B category!
Thanks so much for sharing your workouts.
Kristen

Monday, February 22

A:
500 warm up
12x50 (4x: 1 kick @ :60, 1 drill @ :55, 1 swim @ :50)
5x200 @ 3:00 (open-water-turns at ever wall...never touch/push off wall)
5x150 @ 2:10 (pull, buoy only, 3/5/7 breathing pattern by 50)
5x100 @ 1:25 swim, smooth
10x50 @ 1:00 (open-water-start...scull 5 feet from wall, 10 strokes fast, then easy swim)
5x100 @ 1:25 swim, smooth
200 cool down
*4500 Total*

B:
500 warm up
9x50 (3x: 1 kick @ 1:10, 1 drill @ 1:05, 1 swim @ :60)
4x200 @ 4:00 (open-water-turns at ever wall...never touch/push off wall)
4x150 @ 3:00 (pull, buoy only, 3/5/7 breathing pattern by 50)
4x100 @ 2:00 swim, smooth
8x50 @ 1:10 (open-water-start...scull 5 seconds, 10 strokes fast, then easy swim)
4x100 @ 1:25 swim, smooth
100 cool down
*3700 Total*

C:
400 warm up
6x50 (2x: 1 kick, 1 drill, 1 swim w/:20 sec rest)
3x200 w/:45 rest (open-water-turns at ever wall...never touch/push off wall)
3x150 w/:40 rest (pull, buoy only, 3/5/7 breathing pattern by 50)
3x100 w/:30 rest swim, smooth
6x50 @ 1:30 (open-water-start...scull 5 seconds, 10 strokes fast, then easy swim)
3x100 w/:25 rest, swim, smooth
100 cool down
*2700 Total*