Friday, April 22

**Long Course Meters**

A:
500 warm up with fins
10x50 @ :60 (w/fins...kick underwater as far as possible, swim easy to wall)
8x75 @ 1:30 (25 kick/50 swim)
4x150 @ 2:45 (50 kick/100 swim)
100 easy
6x50 @ :60 (catch-up drill with stick/single paddle/board/etc)
9x100 pull (3 @ 1:45, 3 @ 1:35, 3 @ 1:25)
100 easy
6x50 FUN!! buddy kicking/3-arm swimming/backwards freestyle/feet-first
200 cool down
*4000 Total*

B:
500 warm up with fins
8x50 @ 1:10 (w/fins...kick underwater as far as possible, swim easy to wall)
6x75 @ 2:00 (25 kick/50 swim)
3x150 @ 3:15 (50 kick/100 swim)
100 easy
6x50 @ 1:10 (catch-up drill with stick/single paddle/board/etc)
6x100 pull (3 @ 2:00, 3 @ 1:50)
100 easy
6x50 FUN!! buddy kicking/3-arm swimming/backwards freestyle/feet-first
200 cool down
*3500 Total*

C:
400 warm up with fins
6x50 w/:20 rest (w/fins...kick underwater as far as possible, swim easy to wall)
6x75 w/:30 rest (25 kick/50 swim)
2x150 @ 3:15 (50 kick/100 swim)
100 easy
6x50 w/:15 rest (catch-up drill with stick/single paddle/board/etc)
4x100 pull w/:20 rest
100 cool down
*2300 Total*

Thursday, April 21

100 Swim/100 Kick> 2-4x thru
6 x 50 (on 1:15-1:30) 2x(kick/drill/build by 50)
Main Set:
300 Pull (100 ez/100 Strong/100 ez)
-20 sec rest
200 Paddles only (Build)
-20 sec rest
100 Swim Strong effort!
50 ez swim
4 x 50 (on 1:15-1:30) (25 Shark/25 Sailboat)
200 Pull (breathe 3/5 by 50)
4 x 50 (on 1:15-1:30) (25 FAST/25 ez)
100 warm-down

Tuesday, April 19

I love these emails, keep them coming:)

Just a huge note of thanks from Alabama. I'm a swimmer/triathlete recently moved to Alabama and I've been using your masters training blog for the last seven weeks to give me swim workouts while I get back in shape. I've been part of great masters teams before and I love using your workouts because having someone else make up the workouts mixes up my swimming and makes it easier to push myself in a workout. It's like I can imagine an old coach on the deck yelling out the sets to me.
Thanks again!
Grant

Monday, April 18

A:
800 warm up (200 swim/200 pull/200 kick/200 swim)
12x50 @ :55 (4 fingertip drag, 4 catchup drill, 4 fist drill)
1x400 swim @ 5:40
2x300 swim @ 4:15
3x200 swim @ 2:50
4x100 swim @ 1:25
50 easy
400 IM (kick/swim/drill/swim by 25)
18x50 pull 3x(3 @ :55, 3 @ :45 FAST!)
200 cool down
*4950 Total*

B:
800 warm up (200 swim/200 pull/200 kick/200 swim)
12x50 @ 1:05 (4 fingertip drag, 4 catchup drill, 4 fist drill)
1x400 swim @ 7:40
2x300 swim @ 5:45
3x200 swim @ 3:50
4x100 swim @ 2:00
300 cool down
*3700 Total*

C:
800 warm up (200 swim/200 pull/200 kick/200 swim)
12x50 w/:15 sec rest (4 fingertip drag, 4 catchup drill, 4 fist drill)
4x250 w/:30 seconds rest (alternate swim/pull by 250)
200 cool down
*2600 Total*