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