Wednesday, June 15

A:
600 warm up (100 free/50 non free)
400 IM (kick/drill/swim/free by 25)
4x25 fly @ :30
8x75 @ 1:20 (back/breast/free by 25)
4x25 fly @ :30
100 easy
8x50 w/fins @ 1:10 (25 underwater kick/25 swim)
10x75 @ 1:30 (25 Dive & SPRINT/50 easy swim)
600 pull (3/5/7 breathing pattern by 50)
200 cool down
*3800 Total*

B:
600 warm up (100 free/50 non free)
300 (kick/drill/swim by 25)
4x25 strong free @ :30
8x75 @ 1:30 (free/non-free/free by 25)
4x25 strong free @ :30
100 easy
6x50 w/fins @ 1:15 (25 underwater kick/25 swim)
6x75 @ 2:00 (25 Dive & SPRINT/50 easy swim)
400 pull (3/5 breathing pattern by 50)
100 cool down
*3000 Total*

C:
600 warm up (100 free/50 non free)
300 (kick/drill/swim by 25)
4x25 strong free w/:10 sec rest
8x75 w/:30 (free/non-free/free by 25)
4x25 strong free w/:10 sec rest
100 easy
6x50 w/fins w/:30 seconds rest (25 underwater kick/25 swim)
300 pull (3/5 breathing pattern by 50)
100 cool down
*2500 Total*

Tuesday, June 14

I recently received this email:
Hi Sara, I am a Masters swimmer in Lincoln City, Oregon. I was just looking for some fun workouts your workouts look like they will be fun and different. I just have one question what is a 6-3-6 drill?
Lori
It is very similar to a lot of emails that receive from around the country and all over the world. People are sometimes confused by how I describe sets or the terms I use for drills and fun activities in the water.

To answer Lori (and everyone else's) questions, please click on the links to the other pages of this blog. The links are right above this post ------^ labeled "Freestyle Swimming Drills" and "Terms & Definitions". If you have ANY questions about the workouts...please check both these pages for an explanation...and THEN email me if you can't find the answer!

Thanks for following the workouts, enjoy & happy swimming :)

Monday, June 13

A:
600 warm up
8x75 @ 1:20 (kick/drill/swim by 25)
1x200 pull (smooth) @ 3:00
1x50 swim (fast) @ :40
Xtra :20 seconds rest
2x200 pull (smooth) @ 2:45
2x50 swim (fast) @ :40
Xtra :20 seconds rest
3x200 pull (smooth) @ 2:45
3x50 swim (fast) @ :40
Xtra :20 seconds rest
4x200 pull (smooth) @ 2:45
4x50 swim (fast) @ :40
100 EASY recovery
5x200 pull (smooth) @ 2:45
5x50 swim (fast) @ :40
200 COOL DOWN
5300 Total*

B:
600 warm up
6x75 @ 1:40 (kick/drill/swim by 25)
1x150 pull (smooth) @ 2:45
1x50 swim (fast) @ :50
Xtra :20 seconds rest
2x150 pull (smooth) @ 2:45
2x50 swim (fast) @ :50
Xtra :20 seconds rest
3x150 pull (smooth) @ 2:45
3x50 swim (fast) @ :50
Xtra :20 seconds rest
4x150 pull (smooth) @ 2:45
4x50 swim (fast) @ :50
100 EASY
4x150 pull (smooth) @ 2:45
4x50 swim (fast) @ :50
100 COOL DOWN
*4000 Total*

C:
500 warm up
6x75 w/:20 seconds rest (kick/drill/swim by 25)
1x100 pull (smooth) w/:15 rest
1x50 swim (fast) w/:10 seconds rest
Xtra :20 seconds rest
2x100 pull (smooth) w/:15 rest
2x50 swim (fast) w/:10 seconds rest
Xtra :20 seconds rest
3x100 pull (smooth) w/:15 rest
3x50 swim (fast) w/:10 seconds rest
Xtra :20 seconds rest
4x100 pull (smooth) w/:15 rest
4x50 swim (fast) w/:10 seconds rest
Xtra :20 seconds rest
100 Cool Down
*2500 Total*