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!
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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!
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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*