Friday, March 4

*Long Course Meters*

A:
400 swim
300 pull
200 kick
100 non-free
8x50 @ 1:10 (25 sprint 3-wide/25 easy)
400 swim (NO Walls!)
6x50 @ 1:05 (25 tarzan drill/25 swim)
300 swim (NO Walls!)
4x50 @ 1:15 (5 strokes, somersault, 5 strokes, repeat)
200 swim (NO Walls!)
4x50 @ 1:10 (25 drill/25 swim IM order)
3x200 IM @ 3:30 (25 stroke/25 free)
200 cool down
*3800 Total*

B:
400 swim
300 pull
200 kick
100 non-free
8x50 @ 1:20 (25 sprint 3-wide/25 easy)
400 swim (NO Walls!)
6x50 @ 1:15 (25 tarzan drill/25 swim)
300 swim (NO Walls!)
4x50 @ 1:30 (10 strokes, somersault, 10 strokes, repeat)
200 swim (NO Walls!)
200 cool down
*3000 Total*

C:
400 swim
300 pull
200 kick
100 non-free
300 swim (NO Walls!)
6x50 w/:15 seconds rest (25 tarzan drill/25 swim)
300 swim (NO Walls!)
6x50 w/:15 rest (kick/drill/swim by 50)
200 cool down
*2400 Total*

Thursday, March 3

**Long Course**
Warm-up:
200 Swim/200 Kick/200 Drill
Pre-Set:
8-10 x 50 (on 1:15-1:30) USE BOARD for entire set
[2 x 50 Kick (strong)/50 Catch-up/50 Sail Boat]>repeat this set]
Main Set:
Broken 300s
-100 Pull (5 Sec rest)
-100 Build (10 sec rest)
-100 (85-90% effort!!)
**30 Sec Rest**

6 x 50 (on 1:10-1:20)
-10 Strokes SPRINT/ez choice for the remainder of the lap
Warm-Down:
150 Choice
Coach Sara loves to hear from athletes all around the globe that enjoy the workouts on this blog! Keep the comments coming:)
******************************************************************
Hi Sara!
Greeting from Sweden and a big THANKS for blogging about your workouts!!!! I practice three times a week and I follow your workouts strictly :). A year ago I began swimming again after 16 years away from the pool (at that time I was in the Swedish national team). Managed to win two goldmedals at the Masters World Championship here in Gothenburg last summer. The Swedish championship is coming up in a couple of week - exciting.
Thanks again for great workouts!!!!!!
Anna-Karin Sweden

Wednesday, March 2

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x50 @ :50 (tarzan drill/swim by 25)
10x25 @ :30 (2x: descend stroke count #1-4, FAST #5)
3 x [200 pull @ 3:00
150 swim @ 2:15 (3/5/7 breathing pattern by 50)
100 build @ 1:30
50 FAST @ 1:15]
6x50 @ :50 (fist drill/swim by 25)
10x25 @ :30 (2x: descend stroke count #1-4, FAST #5)
2 x [200 pull @ 3:00
150 swim @ 2:15 (3/5/7 breathing pattern by 50)
100 build @ 1:30
50 FAST @ 1:15]
200 cool down
*4700 Total*

B:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x50 @ 1:05 (tarzan drill/swim by 25)
10x25 @ :40 (2x: descend stroke count #1-4, FAST #5)
2 x [200 pull @ 3:45
150 swim @ 3:00 (3/5/7 breathing pattern by 50)
100 build @ 2:00
50 FAST @ 1:30]
6x50 @ 1:05 (fist drill/swim by 25)
10x25 @ :40 (2x: descend stroke count #1-4, FAST #5)
1 x [200 pull @ 3:45
150 swim @ 3:00 (3/5/7 breathing pattern by 50)
100 build @ 2:00
50 FAST @ 1:30]
200 cool down
*3700 Total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
6x50 w/:15 seconds rest (tarzan drill/swim by 25)
10x25 w/:15 seconds rest (2x: descend stroke count #1-4, FAST #5)
3 x [200 pull w/:30 rest
4x25 w/:15 rest (descend stroke count 1-4)
2x25 FAST! w/:20 rest]
6x50 w/:20 rest (fist drill/swim by 25)
100 cool down
*2500 Total*

Monday, February 28

A:
500 warm up
4x50 kick @ :60
4x50 drill @ :55
4x50 build @ :50
5x100 swim @ 1:30 (strong effort)
2x200 pull @ 3:00 (smooth)
5x100 swim @ 1:25 (strong effort)
2x200 pull @ 3:00 (smooth)
5x100 swim @ 1:20 (strong effort)
2x200 pull @ 3:00 (smooth)
5x100 swim @ 1:15 (strong effort)
2x200 pull @ 3:00 (smooth)
8x25 @ :30 (descend stroke count by one on #1-4, #5-8)
*4900 Total*

B:
500 warm up
4x50 kick @ 1:15
4x50 drill @ 1:10
4x50 build @ 1:05
4x100 swim @ 1:55 (strong effort)
2x200 pull @ 4:00 (smooth)
4x100 swim @ 1:50 (strong effort)
2x200 pull @ 4:00 (smooth)
4x100 swim @ 1:45 (strong effort)
2x200 pull @ 4:00 (smooth)
8x25 @ :40 (descend stroke count by one on #1-4, #5-8)
*3700 Total*

C:
400 warm up
4x50 kick w/:15 seconds rest
4x50 drill w/:15 rest
4x50 build w/:15 rest
3x100 swim w/:15 rest (strong effort)
200 pull w/:30-:45 rest (smooth)
3x100 swim w/:15 rest (strong effort)
200 pull w/:30-:45 rest (smooth)
3x100 swim w/:15 rest (strong effort)
200 pull w/:30-:45 rest (smooth)
100 easy cool down
*2600 Total*