Monday, December 31

A:
600 warm up (100 swim/50 non-free)
12x50 (2 @ :60 kick/drill, 2 @ :50 swim/build, repeat)
4x300 @ 4:30 (100 free/100 IM/100 free)
8x125 pull (4 @ 1:50, 4 @ 1:40)
3x400 w/:20 rest (100 FAST!, 300 No Walls)
300 cool down (50 Frog/100 swim, repeat)
*4900 Total*

B:
600 warm up (100 swim/50 non-free)
12x50 (2 @ 1:10 kick/drill, 2 @ :60 swim/build, repeat)
3x300 @ 5:30 (25 Tarzan drill/125 swim, repeat)
6x125 pull (3 @ 2:10, 4 @ 2:00)
2x400 w/:30 rest (100 FAST!, 300 No Walls)
150 cool down (50 Frog/100 swim)
*3800 Total*

C:
600 warm up (100 swim/50 non-free)
4x50 w/:10 rest (kick/drill by 25)
4x50 w/:10 rest (swim/build by 25)
3x300 w/:30 rest (25 Tarzan drill/125 swim, repeat)
4x125 pull w/:15 rest
400 w/No Walls
*2800 Total*

Friday, December 28

A:
500 choice warm up
6x50 @ :60 (kick)
6x50 @ :50 (IM Switch)
6x50 @ :60 (25 FAST No Breath/25 easy)
14x100 swim (1@1:15, 1@1:30, 2@1:15, 1@1:30, 3@1:15, 1@1:30, 4@1:15, 1@1:30)
4x300 (200 pull @ 2:40, 100 IM @ 1:40)
16x25 @ :30 (2 non-free, 2 free drill)
*4400 Total*

B:
500 choice warm up
6x50 @ 1:15 (kick)
6x50 @ :60 (free/non-free by 25)
6x50 @ 1:10 (25 FAST No Breath/25 easy)
9x100 swim (2@1:45, 1@2:15, repeat)
4x200 (150 pull @ 2:45, 50 swim FAST @ :60)
16x25 @ :40 (2 non-free, 2 free drill)
*3500 Total*

C:
400 choice warm up
6x50 w/:15 rest (kick)
6x50 w/:15 rest (free/non-free by 25)
6x50 w/:15 rest (25 FAST/25 easy)
9x100 w/:20 rest (2 swim, 1 pull, repeat)
8x25 w/:10 rest (2 non-free, 2 free drill)
*2400 Total*

Monday, December 24

Happy Holiday's Everyone
Here is a "12 Days of Christmas" workout

A:
1200 warm up (swim/kick/pull/IM/No Walls/swim by 200)
11x50 @ :55 (odds: 25 Fast/25 easy, evens: 25 non-free/25 free)
10x25 @ :30 (dolphin kick on your back)
9x50 @ 1:05 (4/3/2 breaths per 50, repeat)
8x25 @ :30 (kick hard on the wall between intervals)
7x100 pull @ 1:25 (descend 1-7)
6x75  @1:20 (fly/back/breast by 25)
5x50 swim @ :55 (5 Pop-Ups at opposite end of the pool)
4x100 w/fins @ 1:20 (50 kick/50 swim)
3x50 @ :60 (kick underwater as far as possible, swim the remainder)
2x150 w/:15 rest (50 Frog/100 swim)
1x100 cool down
*5000 Total*


B:
800 warm up (swim/kick/pull/No Walls by 200)
8x50 @ 1:05 (odds: 25 Fast/25 easy, evens: 25 non-free/25 free)
8x25 @ :40 (kick on your back)
8x50 @ 1:05 (3/5/7/9 breathing pattern per 50, repeat)
8x25 @ :40 (kick hard on the wall between intervals)
6x100 pull @ 1:50 (descend 1-6)
6x75 @ 1:30 (free/non-free/free by 25)
6x50 swim @ 1:05 (5 Pop-Ups at opposite end of the pool)
300 cool down (50 Frog/100 swim, repeat)
*3600 Total*


C:
800 warm up (swim/kick/pull/No Walls by 200)
6x50 w/:10 rest (odds: 25 Fast/25 easy, evens: 25 non-free/25 free)
6x25 w/:15 rest (kick on your back)
6x50 w/:15 rest (3/5/7 breathing pattern per 50, repeat)
5x100 pull w/:20 rest (descend 1-5)
4x75 w/:15 rest (free/non-free/free by 25)
4x50 swim w/:10 rest (5 Pop-Ups at opposite end of the pool)
150 cool down (50 Frog/100 swim)
*2600 Total*

Friday, December 21

A:
800 warm up (200 swim/200 pull/200 kick/200 swim)
8x50 @:55 (IM switch)
2 x [400 pull @ 5:30
     3x150 swim @ 2:05 (descend 1-3)
     50 easy/recovery]
21x50 (2 kick FAST @ :60, 2 drill @ :50,2 swim FAST @:40, 1 easy @ :60, repeat)
400 cool down (50 kick/50 sailboat drill/100 swim, repeat)
*4450 Total*

B:
800 warm up (200 swim/200 pull/200 kick/200 swim)
6x50 @ 1:05 (25 drill/25 swim)
2 x [300 pull w/:30 rest
     3x100 swim @ 1:50 (descend 1-3)
     50 easy/recovery]
14x50 (2 kick FAST @ 1:10, 2 drill @ :60, 2 swim FAST @:50, 1 easy @ 1:10, repeat)
400 cool down (50 kick/50 sailboat drill/100 swim, repeat)
*3500 Total*

C:
600 warm up (200 swim/200 pull/200 kick)
6x50 @ 1:05 (25 drill/25 swim)
2 x [300 pull w/:30 rest
     3x100 swim w/:15 rest (descend 1-3)
     50 easy/recovery]
200 cool down (50 kick/50 sailboat drill/100 swim)
*2400 Total*

Wednesday, December 19

A:
600 warm up (200 swim/100 kick, repeat)
4x50 @ :55 (catch up drill w/stick)
4x50 @ :55 (Sailboat or Shark drill)
4x50 @ :55 (25 right arm/25 left arm)
4x50 @ :50 (25 Tarzan Drill/25 swim)
4 x [200 pull smooth @ 2:50
     3x50 @ :40 FAST!
     1x50 @ :60 recovery/easy]
400 IM (25 kick/25 drill/25 swim/25 free)
4 x [100 IM @ 1:40 (smooth)
     3x25 choice @ :30 FAST!
     1x25 @ :40 easy/recovery]
200 cool down
*4400 Total*

B:
600 warm up (200 swim/100 kick, repeat)
4x50 @ 1:05 (catch up drill w/stick)
4x50 @ 1:05 (Sailboat or Shark drill)
4x50 @ 1:05 (25 right arm/25 left arm)
4x50 @ :60 (25 Tarzan Drill/25 swim)
3 x [200 pull smooth @ 3:45
     3x50 @ :55 FAST!
     1x50 @ 1:15 recovery/easy]
300 (25 kick/25 drill/25 swim, repeat)
12x25 @ :40 (2 FAST!, 1 easy/recovery)
300 cool down (50 Frog/100 swim, repeat)
*3500 Total*

C:
600 warm up (200 swim/100 kick, repeat)
4x50 w/:10 rest (catch up drill w/stick)
4x50 w/:10 rest (Sailboat or Shark drill)
4x50 w/:10 rest (25 right arm/25 left arm)
4x50 w/:10 rest (25 Tarzan Drill/25 swim)
2 x [200 pull smooth w/:15 rest
     3x50 w/:10 rest FAST!
     1x50 w/:30 rest recovery/easy]
300 cool down (50 Frog/100 swim, repeat)
*2500 Total*

Tuesday, December 18

I had a great question via email today. I am posting it here in case anyone else was wondering the same thing:

********************************************************************
I’m a coach in South Africa of High School and Primary School Swimmers.

I have one question – I can’t really figure out which stroke(s) your workouts are based on. Are all on Freestyle?

If they are, can I adapt them to accommodate the other strokes as well by doing the same type of workout just using the other strokes?

Hartswater Swimming Club
********************************************************************

While most of my workouts are designed to be swam freestyle (unless otherwise noted with "IM" or "non-free"), you are MORE than welcome to adjust any of the sets to fit your needs! Just make sure to adjust the intervals accordingly for the slower strokes (breaststroke, backstroke).

Happy Swimming,
Coach Sara:)

Monday, December 17

A:
500 choice warm up
8x150 @ 2:20 (50 kick/100 swim)
4x300 pull @ 4:10 (descend 1-4)
8x75 @ 1:15 (free/IM order/free)
9x100 @ 1:30 (2: IM FAST!, 1: easy free, repeat)
200 cool down
*4600 Total*

B:
500 choice warm up
6x150 @ 3:15 (50 kick/100 swim)
4x200 pull @ 3:45 (descend 1-4)
6x75 @ 1:30 (free/non-free/free)
6x100 swim (2: FAST! @ 1:45, 1: easy @ 2:15, repeat)
200 cool down
*3450 Total*

C:
400 choice warm up
6x150 w/:15 rest (50 kick/100 swim)
4x150 pull w/:20 rest (descend 1-4)
6x75 w/:20 rest (free/non-free/free)
150 cool down
*2500 Total*

Friday, December 14

A:
5 minute choice warm up
5 min swim (No Walls)
5 min kick (:30 easy, :15 FAST!, repeat)
100 easy swim
12x25 @ :30 (IM order, first 4 strokes FAST!)
20x50 swim (FAST @ :40, ez @ :60...1 FAST, 1ez, 2 FAST, 1ez...5 FAST, 1 ez)
8x75 @ 1:20 (odds: Fly/back/breast; evens: back/breast/free)
4x200 @ 3:15 (2 people side-by-side, 25 FAST!, 175 NO Walls)
3 x [50 pull @ :40
     100 pull @ 1:20
     150 pull @ 2:00]
200 cool down
*4800 Total (estimate)*

B:
5 minute choice warm up
5 min swim (No Walls)
5 min kick (:30 easy, :15 FAST!, repeat)
100 easy swim
12x25 swim @ :30 (first 4 strokes FAST!)
14x50 swim (FAST @ :50, ez @ 1:10...1 FAST, 1ez, 2 FAST, 1ez...4 FAST, 1 ez)
6x75 @ 1:30 (free/non-free/free by 25)
4x150 @ 3:00 (2 people side-by-side, 25 FAST!, 125 NO Walls)
3 x [50 pull @ :55
100 pull @ 1:45]
200 cool down
*3400 Total (estimate)*

C:
5 minute choice warm up
5 min swim (No Walls)
5 min kick (:30 easy, :15 FAST!, repeat)
50 easy swim
8x25 swim w/:10 rest (first 4 strokes FAST!)
14x50 swim w/:15 rest (2 FAST!, 1 easy)
6x75 w/:30 rest (free/non-free/free by 25)
4x100 w/:30 rest (2 people side-by-side, 25 FAST!, 75 NO Walls)
200 cool down
*2600 Total (estimate)*

Wednesday, December 12

Happy 12/12/12 Today!

A:
600 (200 swim/50 kick/50 drill)
12x25 @ :30 (1 underwater-kick, 2 easy swim)
12x50 @ :55 (2 IM switch, 1 FAST! free)
12x75 @ 1:20 (dive, 25 FAST!, 50 easy)
12x100 pull (4 @ 1:25, 4 @ 1:20, 4 @ 1:15)
3x300 w/:20 rest (50 choice/100 free, repeat)
*4500 Total*

B:
600 (200 swim/50 kick/50 drill)
12x25 w/fins @ :30 (1 underwater-kick, 2 easy swim)
12x50 @ :60 (2 easy free, 1 FAST! free)
12x75 @ 1:40 (dive, 25 FAST!, 50 easy)
9x100 pull (3 @ 2:00, 3 @ 1:50, 3 @ 1:40)
300 (50 choice/100 free, repeat)
*3600 Total*

C:
600 (200 swim/50 kick/50 drill)
8x25 w/fins w/:10 rest (1 underwater-kick, 3 easy swim)
8x50 w/:15 rest (3 easy free, 1 FAST! free)
6x75 w/:30 rest (dive, 25 FAST!, 50 easy)
6x100 pull w/:20 rest
300 (50 choice/100 free, repeat)
*2500 Total*

Monday, December 10

A:
600 warm up (150 swim/50 kick, repeat)
4x50 kick @ :60
200 easy swim
3x50 kick @ :55
150 easy swim
2x50 kick @ :50
100 easy swim
1x50 kick FAST!
50 easy swim
4x150 swim @ 2:20 (25 right arm/25 left arm/100 swim)
4x200 pull @ 2:50 (descend 1-4)
4x250 swim @ 3:45 (100 IM/50 free/100 IM)
450 cool down (50 choice/100 swim, repeat)
*4500 Total*

B:
600 warm up (150 swim/50 kick, repeat)
4x50 kick @ 1:15
200 easy swim
3x50 kick @ 1:10
150 easy swim
2x50 kick @ 1:05
100 easy swim
4x100 swim @ 2:00 (25 right arm/25 left arm/50 swim)
4x150 pull @ 2:45 (descend 1-4)
4x200 swim 4:00 (25 non-free/75 free, repeat)
300 cool down (50 choice/100 swim, repeat)
*3600 Total*

C:
400 warm up (150 swim/50 kick, repeat)
4x50 kick w/fins @ 1:15
200 easy swim
3x50 kick w/fins @ 1:10
150 easy swim
2x50 kick w/fins @ 1:05
100 easy swim
4x100 swim w/:15 rest (25 right arm/25 left arm/50 swim)
4x100 pull w/:15 rest (descend 1-4)
300 cool down (50 choice/100 swim, repeat)
*2400 Total*

Friday, December 7

**This workout is dedicated to the awesome swimmers at the Fleming Island YMCA! Congratulations on all your improvement...it is an honor to know that you use and enjoy these workouts!**

A:
500 choice
6 minute kick (:30 easy, :30 hard, 3x(:10 easy, :10 hard), repeat)
500 snake swim (every 4th 25 non-free)
300 swim (5 pop-ups every 50)
500 pull (build by 100)
300 IM (kick/drill/swim by 25)
5x100 @ 1:45 (25 FAST! kick, 50 FAST swim, 25 easy sailboat drill)
6x50 @ :55 (Tennessee Tumblers)
500 swim (as 5x100 IMs)
300 cool down (50 choice/100 swim, repeat)
*4000 Total*

B:
500 choice
6 minute kick (:30 easy, :30 hard, 3x(:10 easy, :10 hard), repeat)
400 snake swim (every 4th 25 non-free)
300 swim (5 pop-ups every 50)
400 pull (build by 100)
300 free (kick/drill/swim by 25)
4x100 @ 2:15 (25 FAST! kick, 50 FAST swim, 25 easy sailboat drill)
4x50 @ 1:10 (Tennessee Tumblers)
400 swim (50 free/50 non-free)
300 cool down (50 choice/100 swim, repeat)
*3400 Total*

C:
400 choice
6 minute kick (:30 easy, :30 hard, 3x(:10 easy, :10 hard), repeat)
300 snake swim (every 4th 25 non-free)
200 swim (5 pop-ups every 50)
300 pull (build by 100)
300 free (kick/drill/swim by 25)
3x100 w/:20 rest (25 FAST! kick, 50 FAST swim, 25 easy sailboat drill)
4x50 w/:20 rest (Tennessee Tumblers)
200 swim (50 free/50 non-free)
100 cool down
*2500 Total*

Wednesday, December 5

A:
400 swim, 300 pull, 200 kick, 100 drill
12x25 @ :30 (IM order, first 4 strokes FAST!)
5 x [2x75 IM @ 1:20
     1x75 free (build) @ 1:20
     1x75 free (RACE from a dive!!) @ 1:20]
400 pull (75 free/25 back)
4x100 @ 1:20 (paddles only, descend 1-4)
8x50 @ :60 (w/ankle band only)
500 cool down (100 kick/150 swim, repeat)
*4500 Total*

B:
400 swim, 300 pull, 200 kick, 100 drill
10x25 swim @ :30 (first 4 strokes FAST!)
4  x [2x75 (50 free/25 non-free) @ 1:40
     1x75 free (build) @ 1:40
     1x75 free (RACE from a dive!!) @ 1:40]
300 pull (easy)
3x100 @ 1:50 (paddles only, descend 1-3)
6x50 @ 1:10 (w/ankle band only)
250 cool down (100 kick/150 swim)
*3600 Total*

C:
300 swim, 200 pull, 100 kick
8x25 swim w/:10 rest (first 4 strokes FAST!)
3 x [2x75 (50 free/25 non-free) w/:15 rest
     1x75 free (build) w/:20 rest
     1x75 free (RACE from a dive!!) w/:30 rest]
300 pull (easy)
300 cool down (50 kick/100 swim, repeat)
*2300 Total*

Monday, December 3

A:
900 warm up (200 swim/100 kick, repeat)
4x50 kick @ 1:05
4x200 swim @ 2:50
100 easy IM drill
4x50 kick @ 1:00
4x200 swim @ 2:40
100 easy IM drill
4x50 kick @ :55
4x200 swim @ 2:30
100 easy IM drill
300 cool down (50 kick/100 swim, repeat)
*4500 Total*

B:
900 warm up (200 swim/100 kick, repeat)
4x50 kick @ 1:20
4x200 swim @ 3:45
100 easy drill
4x50 kick @ 1:10
4x200 swim @ 3:30
100 easy drill
8x50 @ 1:05 (25 free/25 non-free)
100 cool down
*3600 total*

C:
600 warm up (200 swim/100 kick, repeat)
4x50 kick w/fins w/:10 rest
2x200 swim w/:20 rest
4x50 kick w/fins w/:10 rest
2x200 pull w/:20 rest
8x50 w/:15 rest (25 free/25 non-free)
300 cool down (50 kick/100 swim, repeat)
*2500 total*

Wednesday, November 28

A:
600 warm up (150 swim/50 kick, repeat)
6x50 @ :55 (25 fist drill/25 swim)
12x25 @ :30 (IM order, first 4 strokes FAST!)
50 easy
4 x [75 FAST! @ :60
      50 easy @ :60]
12x25 @ :30 (2 Tarzan drill/2 swim NO breath)
50 easy
4 x [75 FAST! @ 1:05 (fly/back/breast)
      50 easy @ 1:05 (free)]
12x25 @ :30 (with band only)
50 easy
4 x [75 FAST! @ :55 (pull)
      50 easy @ :55 (pull)]
400 swim (get out at each 25 and dive back in)
100 cool down
*4000 Total*

B:
600 warm up (150 swim/50 kick, repeat)
6x50 @ 1:05 (25 fist drill/25 swim)
8x25 @ :30 (first 4 strokes FAST!)
50 easy
4 x [75 FAST! @ 1:20
      50 easy @ 1:20]
8x25 @ :40 (2 Tarzan drill/2 swim w/1 breath)
50 easy
4 x [75 FAST! @ 1:15
      50 easy @ 1:10]
8x25 @ :40 (with band only)
50 easy
4 x [75 FAST! @ 1:10 (pull)
      50 easy @ 1:10 (pull)]
100 cool down
*3300 Total*

C:
600 warm up (150 swim/50 kick, repeat)
4x50 w/:10 rest (25 fist drill/25 swim)
8x25 w/:10 rest (first 4 strokes FAST!)
3x150 pull w/:15 rest (3/5/3 breathing pattern)
3x50 FAST! w/:20 rest
3x150 swim w/:15 rest (50 free/50 non-free/50 free)
3x50 FAST! w/:20 rest
100 cool down
*2300 Total*

Monday, November 26

A:
200 swim/200 pull/200 kick/200 swim
4x200 @ 3:15 (25 kick/75 swim, repeat)
4x200 @ 3:00 (100 IM/100 free)
4x200 @ 2:45 swim (descend 1-4)
4x200 @ 2:30 pull (descend 1-4)
400 cool down (50 Frog/50 Sailboat/100 swim, repeat)
*4400 Total*

B:
200 swim/200 pull/200 kick/200 swim
4x150 @ 3:30 (50 kick/100 swim)
4x150 @ 3:00 (50 non-free/100 free)
4x150 @ 2:45 swim (descend 1-4)
4x150 @ 2:30 pull (descend 1-4)
400 cool down (50 Frog/50 Sailboat/100 swim, repeat)
*3600 Total*

C:
200 swim/200 pull/200 kick
4x100 w/:20 rest (25 kick/75 swim)
4x100 w/:20 rest (25 non-free/75 free)
4x100 w/:20 rest swim (descend 1-4)
4x100 w/:20 rest pull (descend 1-4)
200 cool down (50 Frog/50 Sailboat/100 swim, repeat)
*2400 Total*

Friday, November 23

A:
500 warm up
4x150 @ 2:40 (50 kick/100 IM)
18x50 swim (4 @ :40, 2 @ :50, repeat)
400 pull (build by 100)
6x75 pull @ 1:10 (25 free/25 back/25 free)
50 easy swim
8x50 @ :55 (25 FAST!/25 easy/kick on wall until next interval)
5x200 @ 2:50 (rotating fast 50)
200 cool down
*4300 Total*

B:
500 warm up
4x150 @ 3:15 (50 kick/50 free/50 non-free)
12x50 swim (3 @ :50, 1 @ :60, repeat)
300 pull (build by 100)
6x75 pull @ 1:20
50 easy swim
6x50 @ 1:05 (25 FAST!/25 easy/kick on wall until next interval)
4x150 @ 2:45 (rotating fast 50)
100 cool down
*3500 Total*

C:
400 warm up
3x150 w/:15 rest (50 kick/50 free/50 non-free)
9x50 swim (2 strong w/:10 rest, 1 easy w/:20 rest, repeat)
300 pull (build by 100)
4x75 pull w/:15 rest
6x50 w/:10 rest (25 FAST!/25 easy/kick on wall for :10)
100 cool down
*2300 Total*

Monday, November 19

A:
500 warm up
6x75 @ 1:20 (25 right arm/25 left arm/25 swim)
100, 200, 300, 400 swim @ 1:25 per 100
400, 300, 200, 100 pull @ 1:20 per 100
300, 200, 100 swim @ 1:20 per 100
100, 200, 300 pull @ 1:15 per 100
6x150 @ 2:20 (50 kick/100 swim)
200 cool down
*4800 Total*

B:
500 warm up
6x75 @ 1:45 (25 right arm/25 left arm/25 swim)
100, 200, 300, 400 swim @ 1:50 per 100
400, 300, 200, 100 pull @ 1:45 per 100
6x150 @ 2:20 (50 kick/100 swim)
200 cool down
*3600 Total*

C:
400 warm up
4x75 w/:15 rest (25 right arm/25 left arm/25 swim)
100, 200, 300 swim w/:15 rest between each
300, 200, 100 pull w/:15 rest between each
4x150 w/:20 rest (50 kick/100 swim)
100 cool down
*2600 Total*

Wednesday, November 14

A:
500 warm up (NO Walls, Turn at the "T")
12x25 @ :30 (2 drill, 1 FAST!)
300 pull smooth (3/5 breathing pattern by 50)
3 x [25 @ :20 FAST!/25 @ :30 easy
     50 @ :40 FAST!/50 @ :60 easy
     75 @ :60 FAST!/75 @ 1:30 easy
     100 @ 1:20 FAST!/100 @ 2:00 easy]
300 pull smooth (3/5 breathing pattern by 50)
12x25 @ :30 (1 easy/1 RACE from a Dive!)
500 cool down (NO Walls, Turn at the "T")
*3700 Total*

B:
500 warm up (NO Walls, Turn at the "T")
12x25 @ :40 (2 drill, 1 FAST!)
300 pull smooth (3/5 breathing pattern by 50)
2 x [25 @ :30 FAST!/25 @ :30 easy
     50 @ :60 FAST!/50 @ :60 easy
     75 @ 1:30 FAST!/75 @ 1:30 easy
     100 @ 2:00 FAST!/100 @ 2:00 easy]
300 pull smooth (3/5 breathing pattern by 50)
8x25 @ :40 (1 easy/1 RACE from a Dive!)
400 cool down (NO Walls, Turn at the "T")
*3000 Total*

C:
500 warm up (NO Walls, Turn at the "T")
12x25 w/:15 rest (2 drill, 1 FAST!)
300 pull smooth (3/5 breathing pattern by 50)
2 x [25 w/:10 rest FAST!/25 w/:10 rest easy
     50 w/:10 rest FAST!/50 w/:20 rest easy
     200 easy pull (3/5 breathing pattern by 50)]
300 cool down (NO Walls, Turn at the "T")
*2100 Total*

Monday, November 12

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x150 pull @ 2:10
4x300 @ 4:40 (50 kick/100 swim/repeat)
18x50 swim (5 @ :40, 1 @ :60, repeat)
4x200 @ 3:00 (100 IM/100 free)
300 cool down (50 Frog/100 swim/repeat)
*5000 Total*

B:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x100 pull @ 1:50
3x300 w/:30 rest (50 kick/100 swim/repeat)
12x50 swim (3 @ :50, 1 @ 1:20, repeat)
4x150 @ 3:00 (50 non-free/100 free)
300 cool down (50 Frog/100 swim/repeat)
*3900 Total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
4x100 pull w/:20 rest
4x150 w/:20 rest (50 kick/100 swim)
4x150 w/:20 rest (50 non-free/100 free)
300 cool down (50 Frog/100 swim/repeat)
*2500 Total*

Saturday, November 10

Congrats to Brian! I received this email from him earlier this week:

I finished the swim at IM Florida and felt totally prepared, using your daily workouts for 90% of my training (with slight modifications as I don’t swim anything but freestyle). The rest of the day went great as well and I am now a satisfied Ironman and posted a respectable 10:41!

Thanks!

Friday, November 9


This workout provided by Bond...James Bond

A:
3x400 snake warm up (#1: swim, #2: 25 kick/50 swim, #3: 4x100 IM)
007x150 @ 2:15 (50 kick/100 swim)
007x100 pull (3 @ 1:15, 1 @ 1:45, 3 @ 1:15)
007x50 swim @ :55 (3 dolphin dives anytime during each 50)
4x175 @ 2:40 (50 free/100 IM/25 free)
300 cool down (50 Frog/100 swim/repeat)
*4300 Total*

B:
3x300 snake warm up (#1: swim, #2: 25 kick/50 swim, #3: 25 non-free/50 free)
007x150 @ 3:15 (50 kick/100 swim)
007x100 pull (3 @ 1:40, 1 @ 2:20, 3 @ 1:40)
007x50 swim @ 1:10 (3 dolphin dives anytime during each 50)
300 cool down (50 Frog/100 swim/repeat)
*3300 Total*

C:
3x300 snake warm up (#1: swim, #2: 25 kick/50 swim, #3: 25 non-free/50 free)
007x100 w/:15 rest (25 kick/25 drill/50 swim)
007x50 pull (3 strong w/:10 rest, 1 easy w/:30 rest, 3 strong w/:10 rest)
007x25 swim w/:20 rest (1 dolphin dive anytime during each 25)
100 cool down
*2400 Total*

Wednesday, November 7

A:
200 swim/200 pull/200 kick/200 swim
6x75 @ 1:10 (25 Tarzan Drill/50 swim)
12x25 @ :30 (2 drill/2 FAST!)
5 x [100 pull @ 1:30 (smooth)
     2x50 swim @ :45 (build)
     4x25 swim @ :20 (RACE!!)]
600 with fins (50 kick/50 non-free/50 swim)
9x50 w/fins @ :60 (25 underwater kick/25 swim)
200 choice cool down
*4200 Total*

B:
200 swim/200 pull/200 kick/200 swim
6x75 @ 1:40 (25 Tarzan Drill/50 swim)
12x25 @ :40 (2 drill/2 FAST!)
4 x [100 pull @ 2:00 (smooth)
     2x50 swim @ :60 (build)
     4x25 swim @ :30 (RACE!!)]
600 with fins (50 kick/50 non-free/50 swim)
200 choice cool down
*3500 Total*

C:
200 swim/200 pull/200 kick
4x75 w/:15 rest (25 Tarzan Drill/50 swim)
8x25 w/:10 rest (2 drill/2 FAST!)
3 x [100 pull w/:20 rest (smooth)
     2x50 swim w/:15 rest (build)
     4x25 swim w/:10 rest (RACE!!)]
300 with fins (50 kick/50 non-free/50 swim)
100 choice cool down
*2400 Total*

Monday, November 5

A:
400 swim, 300 pull, 200 kick, 100 drill
5x100 swim @ 1:25 (descend 1-5)
4x200 swim @ 3:00 (No Walls)
3x300 pull @ 4:00 (3/5/7 breathing pattern by 50)
2x400 IM @ 6:30 (or 50 non-free/50 free)
9x50 swim @ :55 (5, 4, 3 breaths per 50, repeat)
200 cool down
*4700 Total*

B:
400 swim, 300 pull, 200 kick, 100 drill
6x75 swim @ 1:20 (descend 1-3, 4-6)
4x150 swim @ 3:00 (No Walls)
3x200 pull @ 3:40 (3/5/3/5 breathing pattern by 50)
2x250 w/:30 rest (50 free/50 non-free/repeat)
12x25 swim @ :40 (3, 2, 1 breaths per 25, repeat)
200 cool down
*3600 Total*

C:
400 swim, 300 pull, 200 kick w/fins
4x75 swim w/:20 rest (descend 1-4)
4x100 swim w/:15 rest (No Walls)
4x100 pull w/:20 rest (3/5 breathing pattern by 50)
8x25 drill w/:15 rest
100 cool down
*2400 Total*

Friday, November 2

A:
200 swim/200 pull/200 kick/200 swim
6x75 @ 1:30 (25 scull/25 kick/25 swim)
15x50 (5 @ :50, 4 @ :45, 3 @ :40, 2 @ :35, 1 easy/recovery)
500 Snake (50 free/25 non-free)
8x75 IM @ 1:20 (back/breast/free by 25)
6xPartner 50s (Partner A: Vertical Kick, Partner B: 50 Sprint!, alternate)
8x25 @ :40 (#1: hold right foot out of water, #2: hold left foot out, #3-4: swim)
300 cool down (50 Frog/100 swim/repeat)

B:
200 swim/200 pull/200 kick/200 swim
6x75 @ 1:30 (25 kick/25 drill/25 swim)
15x50 (5 @ :60, 4 @ :55, 3 @ :50, 2 @ :45, 1 easy/recovery)
400 Snake (50 free/25 non-free)
6x75 @ 1:30 (25 non-free/50 free)
4xPartner 50s (Partner A: Vertical Kick, Partner B: 50 Sprint!, alternate)
8x25 @ :40 (#1: hold right foot out of water, #2: hold left foot out, #3-4: swim)
300 cool down (50 Frog/100 swim/repeat)

C:
200 swim/200 pull/200 kick
4x75 w/:20 rest (25 kick/25 drill/25 swim)
9x50 w/:15 rest (2 FAST!, 1 easy/recovery)
300 Snake (50 free/25 non-free)
4x75 w/:20 rest (25 non-free/50 free)
4xPartner 50s (Partner A: Vertical Kick, Partner B: 50 Sprint!, alternate)
4x25 @ :40 (#1: hold right foot out of water, #2: hold left foot out, #3-4: swim)
300 cool down (50 Frog/100 swim/repeat)

Wednesday, October 31

Happy Halloween!

A:
500 choice warm up
5x100 @ 1:50 (25 kick/25 drill/50 build)
6x150 @ 2:30 (50 SPRINT!/100 reverse IM)
12x100 pull (3 @ 1:15, 1 @ 1:30, repeat)
6x150 @ 2:30 (50 FAST! kick/100 easy swim)
200 cool down
*4200 total*

B:
500 choice warm up
5x100 @ 2:15 (25 kick/25 drill/50 build)
4x150 @ 3:00 (50 SPRINT!/50 easy/50 non-free)
9x100 pull (2 @ 1:45, 1 @ 2:00, repeat)
4x150 @ 3:30 (50 FAST! kick/100 easy swim)
200 cool down
*3300 total*

C:
400 choice warm up
4x100 w/:20 rest (25 kick/25 drill/50 build)
3x150 w/:30 rest (50 SPRINT!/50 easy/50 non-free)
6x100 pull (2 strong w/:10 rest, 1 easy w/:30 rest, repeat)
2x150 w/:30 rest (50 FAST! kick/100 easy swim)
200 cool down
*2300 total*

Monday, October 29

A:
500 choice swim
400 pull
300 kick w/fins
200 IM (drill/swim by 25)
9x150 @ 2:05 (Rotating FAST 50)
12x50 @ :55 (IM Switch)
3x300 pull @ 4:00 (3/5/7 breathing pattern by 50)
450 cool down (50 kick/50 choice/50 free)
*4700 total*

B:
500 choice swim
400 pull
300 kick w/fins
200 (free/non-free by 25)
6x150 @ 2:45 (Rotating FAST 50)
8x50 @ 1:05 (free/non-free by 25)
3x200 pull @ 3:30 (3/5 breathing pattern by 50)
450 cool down (50 kick/50 choice/50 free)
*3700 total*

C:
400 choice swim
300 pull
200 kick w/fins
100 (free/non-free by 25)
4x150 w/:20 rest (Rotating FAST 50)
3x200 pull w/:20 rest (3/5 breathing pattern by 50)
300 cool down (50 kick/50 choice/50 free)
*2500 total*

Wednesday, October 24

A:
400 swim/200 kick
8x50 @ :55 (25 easy/climb out, dive off blocks/25 FAST!)
6:00 minutes kicking (:60 easy/:15 fast/:15 easy/:15 fast/:15 easy/repeat)
100 easy swim
5x200 No Walls! @ 3:30 (start at the flags, the first 25 is FAST!)
100 easy swim
6x150 @ 2:20 (50 FAST! with band only/100 easy add buoy)
600 cool down (50 kick/50 IM order/100 swim/repeat)
*4000 Total*

B:
400 swim/200 kick
6x50 @ 1:05 (25 easy/climb out, dive off edge/25 FAST!)
6:00 minutes kicking (:60 easy/:15 fast/:15 easy/:15 fast/:15 easy/repeat)
100 easy swim
5x150 No Walls! @ 3:15 (start at the flags, the first 25 is FAST!)
100 easy swim
4x150 @ 3:00 (50 FAST! with band only/100 easy add buoy)
600 cool down (50 kick/50 non-free/100 swim/repeat)
*3300 Total*

C:
400 swim/100 kick
4x50 w/:15 rest (25 easy/climb out, dive off edge/25 FAST!)
4:00 minutes kicking (:60 easy/:15 fast/:15 easy/:15 fast/:15 easy/repeat)
50 easy swim
4x100 No Walls! w/:20 rest (start at the flags, the first 25 is FAST!)
50 easy swim
4x100 pull w/:20 rest (50 FAST!/50 easy)
400 cool down (50 kick/50 non-free/100 swim/repeat)
*2200 Total*

Monday, October 22

A:
900 warm up (200 swim/100 kick/repeat)
8x50 @ :50 (descend stroke count 1-4, 5-8)
4x250 pull @ 3:15 (descend time 1-4)
4x250 IM @ 4:15 (25 fly/50 back/75 breast/100 free)
50 easy
4x250 swim @ 3:30 (descend time 1-4)
450 cool down (50 kick/100 swim)
*4800 Total*

B:
600 warm up (200 swim/100 kick/repeat)
8x50 @ :60 (descend stroke count 1-4, 5-8)
4x200 pull @ 3:40 (descend time 1-4)
4x150 @ 3:00 (50 free/50 non-free/50 free)
50 easy
4x200 swim @ 3:40 (descend time 1-4)
450 cool down (50 kick/100 swim)
*3700 Total*

C:
600 warm up (200 swim/100 kick/repeat)
4x50 w/:15 rest (descend stroke count 1-4)
3x200 pull w/:20 rest (descend time 1-3)
3x150 w/:30 rest (50 free/50 non-free/50 free)
450 cool down (50 kick/100 swim)
*2300 Total*

Wednesday, October 17

A:
600 warm up (150 swim/50 kick)
8x50 @ :60 (25 FAST!/25 easy/kick on wall until next interval)
100 easy swim
4 x [100 swim FAST! @ 1:10
      50 swim easy @ 1:10]
600 pull (100 free/50 backstroke)
12x25 @ :30 (FAST! IM order, climb out and dive in for each 25!)
100 easy swim
4x150 @ 2:15 (100 IM/50 free)
8x75 @ 1:15 (25 kick FAST!/50 swim easy)
400 cool down (200 pull/200 swim)
*4300 Total*

B:
600 warm up (150 swim/50 kick)
6x50 @ 1:05 (25 FAST!/25 easy/kick on wall until next interval)
50 easy swim
4 x [75 swim FAST! @ 1:10
      25 swim easy @ 1:10]
400 pull (3/5 breathing pattern by 50)
12x25 @ :40 (all FAST!, climb out and dive in for each 25!)
50 easy swim
3x150 @ 3:00 (100 free/50 non-free)
6x75 @ 1:40 (25 kick FAST!/50 swim easy)
200 cool down
*3200 Total*

C:
400 warm up (150 swim/50 kick)
6x50 w/:15 rest (25 FAST!/25 easy/kick on wall for :10 seconds)
6 x [75 swim FAST! w/:10 rest
      25 swim easy w/:20 rest]
400 pull (3/5 breathing pattern by 50)
4x75 w/:20 rest (50 free/25 non-free)
200 cool down
*2200 Total*
I can't help but post the amazing emails that I get from swimmers around the world! It is my pleasure to share creative and fun (but still challenging) workouts with swimmers like this one who struggle to get in the water after a lifetime of swimming!
I deal with enter-the-water-itis on a daily basis and emails like this are personal motivation for me!
So the thanks are for each one of YOU!

**************************************************

Hi Sara,
I just wanted to drop a quick note to say thank you!

I was sidelined from running a couple months ago so I took to my roots, swimming. However years ago swimming and I had a bad breakup. Growing up I got so burnt out on swimming that I begged to quit, but was convinced over and over to continue to swim on.

When I first got back in the water those bad feelings and sour memories came flooding back, even after a 17 year hiatus. Then I discovered your web site. I have been following your workouts for a few months now and there is no way I would have stuck with swimming for that long without your blog!

I am starting to slowly mix running back in, but continue to swim. I now see this as not a temporary workout change, but rather a more permanent workout enhancement. An enhancement, that I solely place on the quality, frequency and variety your workouts.

Thanks for helping me get through this injury and helping me discover an appreciation for swimming that I had long lost.

I am sure you have far more followers than you realize!

Thanks,
B****e

Monday, October 15

A:
500 choice warm up
4x100 @ 1:45(50 drill/50 swim)
400 pull (3/5 breathing pattern by 50)
4x100 swim @ 1:25
400 pull @ 6:00
4x100 swim @ 1:20
400 pull @ 6:00
4x100 swim @ 1:15
400 pull @ 6:00
8x50 @ :55 (IM switch)
300 cool down (50 choice/100 swim)
*4400 Total*

B:
500 choice warm up
4x75 @ 1:30 (50 drill/25 swim)
300 pull (3/5 breathing pattern by 50)
3x100 swim @ 1:55
300 pull @ 6:00
3x100 swim @ 1:50
300 pull @ 6:00
3x100 swim @ 1:15
300 pull @ 6:00
6x50 @ 1:05 (non-free/free by 50)
300 cool down (50 choice/100 swim)
*3500 Total*

C:
400 choice warm up
4x75 w/:20 rest (50 drill/25 swim)
300 pull (3/5 breathing pattern by 50)
3x100 swim w/:15 rest
300 pull w/:30 rest
3x100 swim w/:15 rest
6x50 w/:20 rest (non-free/free by 50)
300 cool down (50 choice/100 swim)
*2500 Total*

Wednesday, October 10

A:
200 swim/200 pull/200 kick/200 swim
4x150 @ 2:20 (100IM/50 free)
12x25 @ :30 (2 drill/1 Sprint!)
5x100 swim @ 1:25
50 easy/recovery
4x100 swim @ 1:20
50 easy/recovery
3x100 swim @ 1:15
50 easy/recovery
2x100 swim @ 1:10
50 easy/recovery
1x100 SPRINT (for time, from a dive)
50 easy/recovery
3x200 pull @ 3:10 (150 free/50 back)
100 cool down
*4200 Total*

B:
200 swim/200 pull/200 kick/200 swim
4x125 @ 2:30 (75 free/50 non-free)
8x25 @ :40 (2 drill/1 Sprint!/1 easy)
4x100 swim @ 1:55
50 easy/recovery
3x100 swim @ 1:50
50 easy/recovery
2x100 swim @ 1:45
50 easy/recovery
1x100 SPRINT (for time, from a dive)
50 easy/recovery
3x150 pull w/:15 rest
100 cool down
*3300 Total*

C:
200 swim/200 pull/200 kick
4x100 w/:30 rest (75 free/25 non-free)
8x25 w/:10 rest (2 drill/1 Sprint!/1 easy)
3x100 swim w/:20 rest (strong effort)
50 easy/recovery
2x100 swim w/:15 rest (strong effort)
50 easy/recovery
1x100 SPRINT (for time, from a dive)
50 easy/recovery
3x100 pull w/:15 rest
100 cool down
*2400 Total*

Monday, October 8

A:
400 swim, 300 pull, 200 kick, 100 drill
4x250 @ 4:00 (50 kick/100 free/100 IM)
10x100 pull @ 1:20
50 easy recovery
6x150 @ 2:40 (50 dolphin kick on your back/100 swim No Walls)
4x50 @ :50 (descend stroke count 1-4)
4x50 @ :60 (25 single arm drill/25 swim)
4x50 @ :60 (25 underwater kick/25 swim)
150 cool down (25 Frog/50 swim/repeat)
*4700 Total*

B:
400 swim, 300 pull, 200 kick, 100 drill
4x200 @ 4:30 (50 kick/100 free/50 non-free)
7x100 pull @ 1:50
50 easy recovery
6x100 @ 2:00 (No Walls)
4x50 @ :60 (descend stroke count 1-4)
4x50 @ 1:10 (25 single arm drill/25 swim)
4x50 @ 1:10 (25 underwater kick/25 swim)
150 cool down (25 Frog/50 swim/repeat)
*3700 Total*

C:
300 swim, 200 pull, 100 kick
3x200 w/:30 rest (50 kick/100 free/50 non-free)
5x100 pull w/:15 rest
5x100 w/:15 rest (No Walls)
4x50 w/:10 rest (descend stroke count 1-4)
4x50 w/:10 rest (25 single arm drill/25 swim)
100 cool down
*2500 Total*

Friday, October 5

The last Aquathlon practice of the summer:

3-5 x [350 snake swim
     2/3 mile run]

Workout for the Non-runners:

500 warm up
8 x 75 @ 1:20 (kick/drill/swim by 25)
3 x [300 pull w/:30 rest
     3x100 IM @ 1:40 (strong effort)]
4x50 @ :55 (tarzan/swim by 25)
4x50 @ :55 (25 swim/5 pop-ups/25 swim)
4x50 @ :55 (25 dolphin kick on your back/25 swim)
4x50 @ 1:05 (25 feet-first sculling/25 swim)
300 cool down (50 kick/100 swim/repeat)

Wednesday, October 3

A:
400 swim/100 kick/100 drill
8x75 @ 1:15 (25 sprint kick/50 easy swim)
6x50 drill @ :55 (catch-up with stick, 6/3/6, fist drill)
3 x [25 FAST!/50 easy @ 1:30
      50 FAST!/75 easy @ 2:15
      75 FAST!/100 easy @ 3:00
      400 pull (3/5 breathing pattern by 50) w/:30 rest]
200 cool down
*4100 Total*

B:
400 swim/100 kick/100 drill
6x75 @ 1:40 (25 sprint kick/50 easy swim)
6x50 drill @ 1:10 (catch-up with stick, 6/3/6, fist drill)
3 x [25 FAST!/50 easy @ 2:00
      50 FAST!/75 easy @ 3:00
      75 FAST!/100 easy @ 4:00
      200 pull (3/5 breathing pattern by 50) w/:30 rest]
200 cool down
*3300 Total*

C:
400 swim/100 drill
6x75 w/:15 rest (25 sprint kick/50 easy swim)
6x50 drill w/:10 rest (catch-up with stick, 6/3/6, fist drill)
3 x [25 FAST!/50 easy w/:30 rest
      50 FAST!/75 easy w/:30 rest
      200 pull (3/5 breathing pattern by 50) w/:30 rest]
100 cool down
*2500 Total*

Monday, October 1

A:
900 warm up (200 swim/50 kick/50 drill)
5x300 @ 4:40 (50 kick/100 swim, repeat)
50 easy recovery
4x250 pull @ 3:30 (descend time 1-4)
50 easy recovery
12x100 swim (3 @ 1:20, 1 @ 1:40, repeat)
300 cool down (50 choice/100 swim, repeat)
*5000 Total*

B:
600 warm up (200 swim/50 kick/50 drill)
4x300 @ 6:00 (50 kick/100 swim, repeat)
50 easy recovery
4x200 pull @ 3:45 (descend time 1-4)
50 easy recovery
9x100 swim (2 @ 1:50, 1 @ 2:20, repeat)
300 cool down (50 choice/100 swim, repeat)
*3900 Total*

C:
600 warm up (200 swim/50 kick/50 drill)
3x300 w/:30 rest (50 kick/100 swim, repeat)
50 easy recovery
4x150 pull w/:20 rest (descend time 1-4)
50 easy recovery
5x100 swim w/:15 rest (1 fast, 1 easy, repeat)
100 cool down
*2800 Total*

Friday, September 28

A:
500 choice warm up
8x50 @ :60 (kick hard on wall between intervals)
500 swim (swim 100, climb out of pool, 5 pushups, repeat)
Buddy Sets (partner up with a teammate):
3 x each: Person A: 25 tombstone kick, Partner B: 75 swim FAST!, switch
4 x :30 second Vertical Kicking with medicine-ball toss over lane rope (:30 sec rest)
100 easy recovery swim
8x125 pull @ 1:45
6x125 @ 2:00 (free/fly/back/breast/free by 25)
400 cool down (snake swim)
*4150 total*

B:
500 choice warm up
6x50 @ 1:10 (kick hard on wall between intervals)
400 swim (swim 100, climb out of pool, 5 pushups, repeat)
Buddy Sets (partner up with a teammate):
3 x each: Person A: 25 tombstone kick, Partner B: 75 swim FAST!, switch
4 x :30 second Vertical Kicking with medicine-ball toss over lane rope (:30 sec rest)
100 easy recovery swim
6x100 pull @ 1:50
6x100 @ 2:30 (25 kick/25 drill/50 swim)
400 cool down (snake swim)
*3400 total*

C:
400 choice warm up
6x50 (:15 hard kick on wall between 50s)
300 swim (swim 100, climb out of pool, 5 pushups, repeat)
Buddy Sets (partner up with a teammate):
2 x each: Person A: 25 tombstone kick, Partner B: 75 swim FAST!, switch
3 x :30 second Vertical Kicking with medicine-ball toss over lane rope (:30 sec rest)
100 easy recovery swim
4x100 pull w/:15 rest
4x100 w/:15 rest (25 kick/25 drill/50 swim)
300 cool down (snake swim)
*2500 total*

Wednesday, September 26

A:
10 minute choice warm up
12x25 @ :30 (2 drill/1 FAST!)
1x300 pull (3/5 breathing pattern by 50)
6x50 @ :40 (with paddles only...ALL FAST!)
50 easy recovery
6x50 @ 1:30 (RACE!)
50 easy recovery
300 swim (with NO walls)
6x125 @ 2:00 (50 choice/75 free)
8x25 @ :45 (odds: easy, evens: AS FAST AS POSSIBLE...equipment allowed!)
300 cool down
*3500 estimated total*

B:
10 minute choice warm up
12x25 @ :40 (2 drill/1 FAST!)
1x300 pull (3/5 breathing pattern by 50)
4x50 @ :50 (with paddles only...ALL FAST!)
50 easy recovery
4x50 @ 1:30 (RACE!)
50 easy recovery
300 swim (with NO walls)
4x125 @ 2:30 (50 non-free/75 free)
300 cool down
*3000 estimated total*

C:
10 minute choice warm up
12x25 w/:15 rest (2 drill/1 FAST!)
1x300 pull (3/5 breathing pattern by 50)
4x50 w/:30-:60 rest (RACE!)
50 easy recovery
300 swim (with NO walls)
4x125 w/:20 rest (50 non-free/75 free)
300 cool down
*2400 estimated total*

Monday, September 24

A:
800 warm up (200 swim/200 kick/200 pull/200 swim)
4x50 @ :55 with ankle band only
4x200 swim @ 2:45
4x50 @ :55 with ankle band only
4x200 pull @ 2:40
6x50 @ :55 w(kick/drill IM order)
4x200 @ 2:45 (IM/free by 25)
300 cool down (50 choice/100 swim, repeat)
*4400 total*

B:
800 warm up (200 swim/200 kick/200 pull/200 swim)
4x50 @ 1:15 with ankle band only
3x200 swim @ 3:45
4x50 @ 1:15 with ankle band only
3x200 pull @ 3:30
4x50 @ 1:15 (kick/drill by 25)
4x150 @ 3:00 (50 free/50 non-free/50 free)
200 cool down
*3600 total*

C:
800 warm up (200 swim/200 kick/200 pull/200 swim)
4x50 w/:15 rest (catch up with a stick drill)
3x200 swim w/:30 rest
4x50 w/:15 (catch up with a stick drill)
3x200 pull w/:30 rest
100 cool down
*2500 total*

Friday, September 21

Everyone:
300 swim
300 kick/swim by 25
300 non-free/free by 50

A:
6x75 @ 1:20 (25 right arm/25 left arm/25 swim)
4 x [50 swim @ :40
     100 swim @ 1:20
     150 swim @ 2:00
     (extra :30 rest after 2 rounds of set)]
12x25 @ :30 (3/2/1/0 breaths per 25, repeat)
6x75 @ 1:45 (25 Frog drill/25 SPRINT/25 easy)
600 pull (100 free/50 back)
200 cool down
*4100 Total*

B:
6x75 @ 2:00 (25 right arm/25 left arm/25 swim)
3 x [50 swim @ :55
     100 swim @ 1:50
     150 swim @ 2:45
     (extra :30 rest after 2 rounds of set)]
12x25 @ :45 (3/2/1 breaths per 25, repeat)
6x75 @ 2:30 (25 Frog drill/25 SPRINT/25 easy)
200 cool down
*3500 Total*

C:
6x75 w/:20 rest (25 right arm/25 left arm/25 swim)
2 x [50 swim w/:10 rest
     100 swim w/:10 rest
     150 swim w/:10 rest]
4x75 w/:30 rest (25 Frog drill/25 SPRINT/25 easy)
200 cool down
*2400 Total*

Monday, September 17

A:
400 swim, 300 pull, 200 kick, 100 IM drill
8x100 swim (4 @ 1:30, 4 1:20)
8x100 IM (4 @ 1:45, 4 @ 1:35)
8x100 pull (4 @ 1:25, 4 @ 1:15)
50 easy
8x100 swim w/fins (4 @ 1:20, 4 @ 1:10)
200 cool down
*4400 Total*

B:
400 swim, 300 pull, 100 kick
8x100 swim (4 @ 2:00, 4 1:50)
8x100 pull (4 @ 1:55, 4 @ 1:45)
50 easy
8x100 swim w/fins (4 @ 1:50, 4 @ 1:40)
200 cool down
*3450 Total*

C:
300 swim, 200 pull, 100 kick
5x100 swim w/:15 sec rest (descend 1-5)
5x100 pull w/:15 sec rest (descend 1-5)
5x100 w/fins w/:15 rest (descend 1-5)
200 cool down
*2300 Total*

Friday, September 14

A:
600 warm up (200 swim/100 choice, repeat)
16x25 @ :30 (descend stroke count 1-4, descend time 5-8, repeat)
6x50 w/fins @ :50 (25 underwater kick/25 swim)
500 swim (get out every 100y and do 5 GOOD push-ups on the pool deck)
6x150 @ 2:20 (50 free/50 IM order/50 free)
6 min kick (:30 easy/:30 hard/:30 easy/:30 vertical, repeat)
16x25 @ :30 (IM order, freestyle is SPRINT from a dive w/extra :30 rest)
400 pull cool down (3/5 breathing pattern by 50)
*3800 Total*

B:
600 warm up (200 swim/100 choice, repeat)
16x25 @ :40 (descend stroke count 1-4, descend time 5-8, repeat)
500 swim (get out every 100y and do 5 GOOD push-ups on the pool deck)
4x150 @ 3:00 (50 free/50non-free/50 free)
6 min kick (:30 easy/:30 hard/:30 easy/:30 vertical, repeat)
12x25 swim @ :30 (every 4th is SPRINT from a dive w/extra :30 rest)
300 pull cool down (3/5 breathing pattern by 50)
*3000 Total*

C:
600 warm up (200 swim/100 choice, repeat)
8x25 w/:10 rest (descend stroke count 1-4, descend time 5-8)
400 swim (get out every 100y and do 5 GOOD push-ups on the pool deck)
4x150 w/:20 rest (50 free/50non-free/50 free)
6 min kick (:30 easy/:30 hard/:30 easy/:30 vertical, repeat)
8x25 swim w/:10 rest (every 4th is SPRINT from a dive w/extra :30 rest)
200 pull cool down (3/5 breathing pattern by 50)
*2400 Total*

Thursday, September 13

200 swim
200 pull

4-6 x 75 w/:15 rest (25 Tarzan drill/50 swim)

2-4 x 300 w/:30 rest (100 swim/50 kick, repeat)

3-5 x 150 w/:20 rest (50 free/50 non-free/50 free)

200 easy cool down

Wednesday, September 12

A:
500 warm up
6x75 @ 1:20 (kick/drill/swim by 25)
2 x [6x50 @ :50 (25 FAST/25 easy)
      300 swim w/no walls (Turn at the "T")]
400 IM (kick/drill/swim/free by 25)
8x25 @ :30 (IM order, first 4 strokes off the wall are FAST!)
4x200 @ 3:10 (100 IM/100 free)
6x100 pull @ 1:25 (3/5 by 50)
4x50 @ :55 (25 Tarzan drill/25 swim)
*4400 Total*

B:
500 warm up
6x75 @ 1:45 (kick/drill/swim by 25)
2 x [5x50 @ :60 (25 FAST/25 easy)
      250 swim w/no walls (Turn at the "T")]
300 swim (free/non-free by 50)
6x25 @ :40 (first 4 strokes off the wall are FAST!)
4x150 @ 3:00 (50 non-free/100 free)
4x50 @ :55 (25 Tarzan drill/25 swim)
*3300 Total*

C:
400 warm up
6x75 w/:15 rest (kick/drill/swim by 25)
5x50 w/:10 rest (25 FAST/25 easy)
250 swim w/no walls (Turn at the "T")]
300 swim (free/non-free by 50)
4x25 w/:10 rest (first 4 strokes off the wall are FAST!)
3x150 w/:30 rest (50 non-free/100 free)
4x50 w/:15 rest (25 Tarzan drill/25 swim)
*2500 Total*

Monday, September 10

A:
600 warm up (200 swim/100 kick, repeat)
4x50 @ :55 (descend stroke count)
4x50 @ :60 (kick/swim by 25)
4x50 @ :50 (descend time 1-4)
4 x [300 pull @ 4:15
      3x100 swim @ 1:20
      extra :30 rest]
4x150 @ 2:30 (100 free/50 non-free)
200 choice cool down
*4400 Total*

B:
600 warm up (200 swim/100 kick, repeat)
4x50 @ 1:05 (descend stroke count)
4x50 @ 1:10 (kick/swim by 25)
4x50 @ :60 (descend time 1-4)
3 x [300 pull @ 5:30
      3x100 swim @ 1:50
      extra :30 rest]
2x150 @ 3:15 (100 free/50 non-free)
200 choice cool down
*3500 Total*

C:
600 warm up (200 swim/100 kick, repeat)
4x50 w/:10 rest (descend stroke count)
4x50 w/:10 rest (kick/swim by 25)
4x50  w/:10 rest (descend time 1-4)
2 x [300 pull w/:30 rest
      3x100 swim w/:10 rest
      extra :30 rest]
100 choice cool down
*2500 Total*

Friday, September 7

A:
200 swim/200 kick/200 pull/200 swim
4x50 @ :55 (25 scull/25 swim)
4x50 @ :50 (25 Tarzan Drill/25 swim)
4x50 @ :50 (25 dolphin dive/25 swim)
4 x [3x50 @ :45 (FAST!)
      1x150 @ 2:15 pull/smooth]
400 IM (25 kick/25 drill/25 swim/25 freestyle)
3 x [4x50 @ :50 IM switch (FAST!)
      1x200 @ 3:00 pull/smooth]
300 cool down
*4500 total*

B:
200 swim/200 kick/200 pull/200 swim
4x50 @ 1:10 (25 scull/25 swim)
4x50 @ :60 (25 Tarzan Drill/25 swim)
4x50 @ :60 (25 dolphin dive/25 swim)
3 x [3x50 @ :55 (FAST!)
      1x150 @ 3:00 pull/smooth]
300 choice (25 kick/25 drill/25 swim)
2 x [4x50 @ :60 (25 non-free/25 free)
      1x200 @ 4:00 pull/smooth]
200 cool down
*3600 total*

C:
200 swim/200 kick/200 pull/200 swim
4x50 w/:15 rest (25 scull/25 swim)
4x50 w/:15 rest   (25 Tarzan Drill/25 swim)
4x50  w/:15 rest   (25 dolphin dive/25 swim)
3 x [3x50 w/:10 rest (FAST!)
      1x150 w/:30 rest pull/smooth]
200 cool down
*2500 total*

Wednesday, September 5

A:
500 warm up
6x50 kick @ 1:10
4x200 @ 3:15 (100 free/100 IM)
5x50 kick @ :60
4x200 swim @ 2:50 (descend 1-4)
4x50 kick @ :50
4x200 pull @ 2:40 (all strong)
3x50 kick @ 1:30 (RACE!)
300 cool down (50 Frog/100 swim, repeat)
*4100 Total*

B:
500 choice warm up
5x50 kick @ 1:20
5x200 swim @ 3:45 (descend 1-5)
4x50 kick @ 1:20
5x200 pull @ 3:30 (descend 1-5)
3x50 kick @ 1:20 (RACE!)
300 cool down (50 Frog/100 swim, repeat)
*3400 Total*

C:
400 choice warm up
4x50 kick w/:20 sec rest
3x200 swim w/:20 rest (descend 1-3)
3x50 kick w/:15 rest
3x200 pull w/:20 rest (descend 1-3)
2x50 kick w/:20 rest (FAST!)
300 cool down (50 Frog/100 swim, repeat)
*2400 Total*

Friday, August 31

Monthly Aquathlon Workout

Warm up:
300 swim & 3 minute run w/2:00 rest

Main Set:
2 - 4 x (600 swim/10 push-ups/6 minute run w/:60 rest)

Cool Down:
300 swim (easy)

Monday, August 27

A:
800 warm up (200 swim/200 kick/200 pull/200 swim)
6x50 stick drill @ :55
4x300 swim @ 4:15 (descend by 100)
6x50 stick drill @ :55
4x300 pull @ 4:00 (descend by 100)
12x50 IM switch @ :55
200 cool down
*4600 total*

B:
800 warm up (200 swim/200 kick/200 pull/200 swim)
6x50 stick drill @ 1:05
3x300 swim @ 5:30 (descend by 100)
6x50 stick drill @ 1:05
3x300 pull @ 5:30 (descend by 100)
6x50 stick drill @ 1:05
100 cool down
*3600 total*

C:
800 warm up (200 swim/200 kick/200 pull/200 swim)
4x50 stick drill w/:10 rest
3x150 swim w/:20 rest (descend by 50)
4x50 stick drill w/:10 rest
3x150 pull w/:20 rest (descend by 50)
4x50 stick drill w/:10 rest
100 cool down
*2400 total*

Saturday, August 25

A:
500 choice
4x150 @ 2:45 (kick/drill/swim by 50)
6x100 @ 1:30 (25 FAST Tarzan Drill/75 smooth swim)
12x125 @ 2:00 3x(2 as fr/fly/bk/br/fr; 2 as swim w/10 pop-ups)
15x50 pull (5 @ :50, 5 @ :45, 5 @ :40)
300 cool down (50 kick/100 swim, repeat)
*4200 Total*

B:
500 choice
4x150 @ 3:30 (kick/drill/swim by 50)
5x100 @ 2:00 (25 FAST Tarzan Drill/75 smooth swim)
8x125 @ 2:30 swim w/10 pop-ups
8x50 pull @ :50
300 cool down (50 kick/100 swim, repeat)
*3300 Total*
C:
400 choice
4x150 w/:30 rest (kick/drill/swim by 50)
4x100 w/:20 rest (25 FAST Tarzan Drill/75 smooth swim)
4x125 swim w/10 pop-ups w/:20 rest
6x50 pull w/:10 rest
200 cool down (50 kick/50 swim, repeat)
*2400 Total*

Wednesday, August 22

A:
600 warm up (200 swim/100 choice, repeat)
8x25 @ :30 (start in middle of pool, swim into wall FAST, easy back to middle)
6x50 @ :50 (descend stroke count 1-6)
4 x [200 pull @ 3:00 (smooth)
     2x100 swim @ 1:20 (strong)
     2x50 kick @ :55 (fast!)]
6x50 @ :50 (descend stroke count 1-6)
6x125 IM @ 2:00 (free/fly/back/breast/free)
200 cool down
*4400 Total*

B:
600 warm up (200 swim/100 choice, repeat)
8x25 @ :40 (start in middle of pool, swim into wall FAST, easy back to middle)
6x50 @ :60 (descend stroke count 1-6)
3 x [200 pull @ 3:45 (smooth)
     2x100 swim @ 1:45 (strong)
     2x50 kick @ 1:15 (fast!)]
6x50 @ :60 (descend stroke count 1-6)
6x75 IM @ 1:30 (free/non-free/free)
100 cool down
*3400 Total*

C:
600 warm up (200 swim/100 choice, repeat)
8x25 @ :45 (start in middle of pool, swim into wall FAST, easy back to middle)
6x50 w/:15 rest (descend stroke count 1-6)
2 x [200 pull w/:20 rest (smooth)
     2x100 swim w/:15 rest (strong)
     2x50 kick @ w/:15 rest (fast!)]
6x50 @ :60 (descend stroke count 1-6)
100 cool down
*2500 Total*

Monday, August 20

A:
200 swim/200 kick/200 IM/200 pull/200 swim
100, 200, 300, 400, 500 pull @ 1:20 per 100
100, 200, 300, 400 swim @ 1:25 per 100
100, 200, 300 IM @ 1:45 per 100
6x50 kick @ 1:00
300 cool down
*4700 Total*

B:
200 swim/200 kick/200 pull/200 swim
100, 200, 300, 400, 500 pull @ 1:50 per 100
100, 200, 300, 400 swim @ 1:55 per 100
6x50 kick @ 1:15
300 cool down
*3900 Total*

C:
200 swim/200 kick/200 pull/200 swim
100, 200, 300 pull w/:20 rest
100, 200, 300 swim w/:20 rest
6x50 kick w/:15 rest
300 cool down
*2600 Total*

Wednesday, August 15

A:
500 choice warm up
8x75 @ 1:20 (kick/drill/swim by 25)
3 x [200 pull @ 3:00 (smooth)
     3x100 swim @ 1:15 (strong!)]
100 easy recovery
400 (50 dolphin kick on your back/50 swim)
3 x [100 pull @ 1:30
     4x25 @ :30 (SPRINT!!)]
6x75 @ 1:15 (back/breast/free by 25)
300 cool down (50 Frog/100 swim, repeat)
*4400 Total*

B:
500 choice warm up
8x75 @ 1:45 (kick/drill/swim by 25)
3 x [200 pull @ 3:30 (smooth)
     3x100 swim @ 1:50 (strong!)]
100 easy recovery
3 x [100 pull @ 2:00
     2x25 @ :40 (SPRINT!!)]
300 cool down (50 Frog/100 swim, repeat)
*3400 Total*

C:
400 choice warm up
6x75 w/:15 rest (kick/drill/swim by 25)
3 x [200 pull w/:20 rest (smooth)
     3x100 swim w/:15 rest (strong!)]
300 cool down (50 Frog/100 swim, repeat)
*2600 Total*

Monday, August 13

A:
200 swim/200 pull/200 kick/200 swim
4x300 @ 5:00 (100 IM/50 free, repeat)
6x200 pull @ 2:50 (descend 1-3, 4-6)
4x300 @ 6:00 (50 kick/100 swim, repeat)
300 cool down (50 Frog/100 swim, repeat)
*4700 total*

B:
200 swim/200 pull/200 kick/200 swim
3x300 w/:30 rest (100 free/50 non-free, repeat)
6x150 pull @ 2:45 (descend 1-3, 4-6)
3x300 w/:30 rest (50 kick/100 swim, repeat)
300 cool down (50 Frog/100 swim, repeat)
*3800 total*

C:
200 swim/200 pull/200 kick/200 swim
3x300 w/:30 rest (100 free/50 non-free, repeat)
6x150 pull w/:20 rest (descend 1-3, 4-6)
100 cool down
*2700 total*

Monday, August 6

A:
600 warm up (200 free/100 choice, repeat)
8x75 @ 1:15 (kick/drill/swim by 25)
6x150 pull @ 2:10 (steady)
4x300 @ 4:30 (100 free/100 IM/100 free)
1x500 w/:30 rest (NO walls, Turn at the T)
16x25 @ :30 (1 underwater kick, 1 FAST swim, 1 easy swim, repeat)
200 cool down
*4400 Total*

B:
600 warm up (200 free/100 choice, repeat)
8x75 @ 1:45 (kick/drill/swim by 25)
4x150 pull @ 2:45 (steady)
4x150 @ 3:00 (100 free/50 non-free)
1x500 w/:30 rest (NO walls, Turn at the T)
8x25 @ :40 w/fins (1 underwater kick, 1 easy swim, repeat)
200 cool down
*3300 Total*

C:
600 warm up (200 free/100 choice, repeat)
8x75 w/:20 rest (kick/drill/swim by 25)
4x150 pull w/:30 rest (steady)
4x150 w/: 20 rest (100 free/50 non-free)
100 cool down
*2500 Total*

Friday, August 3

**LCM**

A:
500 choice warm up
8x50 kick @ 1:10
8x50 @ :60 (25 Tarzan drill/25 swim)
4x200 swim @ 3:10 (No Walls/Turn @ the T)
3x300 swim w/:30 rest (Draft Packs, rotate every 100)
4x50 w/:15 rest (25 feet-first sculling/25 swim)
6x100 @ 1:45 (50 free/50 non-free)
300 cool down (50 Frog-on-a-Lilypad/100 swim/repeat)
*4100 Total*

B:
500 choice warm up
6x50 kick @ 1:30
6x50 @ 1:15 (25 Tarzan drill/25 swim)
4x200 swim @ 4:10 (No Walls/Turn @ the T)
4x50 w/:15 rest (25 scull /25 swim)
6x100 @ 2:15 (50 free/50 non-free)
300 cool down (50 Frog-on-a-Lilypad/100 swim/repeat)
*3000 Total*

C:
400 choice warm up
4x50 kick w/:20 rest
4x50 w/:15 rest (25 Tarzan drill/25 swim)
4x200 swim w/:30 rest (No Walls/Turn @ the T)
4x100 w/:15 rest (50 free/50 non-free)
300 cool down (50 Frog-on-a-Lilypad/100 swim/repeat)
*2300 Total*

Wednesday, August 1

**LCM**

A:
600 warm up (200 free/100 non-free, repeat)
4 x Down/Over/Out @ 2:30
14x50 @ :45/:60 (1 fast, 1 easy, 2 fast, 1 easy, 3 fast, 1 easy, 4 fast, 1 easy)
4x150 @ 3:00 (kick/drill/swim by 50)
3x300 w/:30 rest (Indian Swims...see "Terms and Definitions" page for details)
4x50 @ :60 (Catch-up drill with stick or single paddle)
4x50 @ :60 (25 free/25 non free)
200 cool down
*4000 Total*

B:
600 warm up (200 free/100 non-free, repeat)
4 x Down/Over/Out w/:30 rest
14x50 @ :60/1:15 (1 fast, 1 easy, 2 fast, 1 easy, 3 fast, 1 easy, 4 fast, 1 easy)
4x150 w/:20 rest (kick/drill/swim by 50)
4x50 @ 1:15 (Catch-up drill with stick or single paddle)
4x50 @ 1:15 (25 free/25 non free)
200 cool down
*3100 Total*

C:
600 warm up (200 free/100 non-free, repeat)
3 x Down/Over/Out w/:30 rest
12x50 w/:15 rest (2 fast, 1 easy, repeat)
4x50 w/:15 rest (Catch-up drill with stick or single paddle)
4x50  w/:15 rest (25 free/25 non free)
100 cool down
*2300 Total*

Monday, July 30

**LCM**

A:
900 warm up (200 swim/50 kick/50 drill, repeat)
5x200 swim @ 3:20
6x150 @ 3:00 (50 kick/100 swim)
8x100 pull @ 1:25 or 1:30
10x50 swim @ :60 (only 3 breaths per 50m)
200 cool down
*4300 Total*

B:
900 warm up (200 swim/50 kick/50 drill, repeat)
4x200 swim @ 4:00
4x150 @ 3:45 (50 kick/100 swim)
6x100 pull @ 2:00
6x50 swim @ 1:10 (only 4 breaths per 50m)
200 cool down
*3400 Total*

C:
600 warm up (200 swim/50 kick/50 drill, repeat)
3x200 swim w/:30 rest
4x150 w/:20 rest (50 kick/100 swim)
4x100 pull w/:15 rest
100 cool down
*2300 Total*

Friday, July 27

Constant Aquathlon

The last Friday of the summer months, we offer an Aquathlon workout.
This week we did two sets:

10 minute choice swim warm up
3 x [400 swim
     2/3 mile run on grass fields
     (descend total time 1-3)]
3 x [200 swim
     1/3 mile run on grass
     (descend total time 1-3]
200 easy swim cool down

Wednesday, July 25

**LCM**

A:
600 warm up (100 free/50 non-free)
8x50 w/fins @ :55 (25 kick underwater/25 easy swim)
8x100 @ 1:40 (20 strokes FAST off each wall)
8 x [100 easy @ 2:00
     50 SPRINT @ :60]
400 IM (kick/drill/swim/free by 25)
5x100 @ 1:50 (50 free/50 non)
200 cool down
*4100 Total*

B:
600 warm up (100 free/50 non-free)
6x50 w/fins @ 1:05 (25 kick underwater/25 easy swim)
6x100 @ 2:00 (20 strokes FAST off each wall)
6 x [100 easy @ 2:30
     50 SPRINT @ :60]
400 (kick/swim/drill/swim by 25)
4x100 w/:10 rest (50 free/50 non)
100 cool down
*3300 Total*

C:
600 warm up (100 free/50 non-free)
6x50 w/fins w/:20 rest (25 kick underwater/25 easy swim)
4x100 w/:20 rest (20 strokes FAST off each wall)
4 x [100 easy @ 2:30
     50 SPRINT @ :60]
400 (kick/swim/drill/swim by 25)
100 cool down
*2400 Total*

Tuesday, July 24

Here's an interesting tidbit that Blogger just showed me....
The number of page-views of this website (during the last month) broken down by country!

Graph of most popular countries among blog viewers

United States
15459
Canada
1228
United Kingdom
472
Australia
239
Germany
141
Egypt
131
Russia
112
Mexico
91
New Zealand
81
Singapore
74

Monday, July 23

A:
500 choice warm up
6 minute kick (:40 easy, :20 fast, repeat)
50 easy swim
200 IM (drill/swim by 25) w/:30 rest
4x100 IM @ 1:45
300 swim (3/5 breathing pattern by 50) w/:30 rest
4x150 swim @ 2:10
400 pull (75 free/25 backstroke, repeat) w/:30 rest
4x200 swim @ 2:45
300 IM (kick/drill/swim by 25) w/:30 rest
4x125 IM @ 2:00 (free/fly/back/breast/free by 25)
200 cool down
*4500 Total*

B:
500 choice warm up
6 minute kick (:40 easy, :20 fast, repeat)
50 easy swim
200 free (drill/swim by 25) w/:30 rest
4x100 swim @ 2:00
200 pull (buoy only) w/:30 rest
4x100 swim @ 1:50
200 pull (buoy and paddles) w/:30 rest
4x100 swim @ 1:45
200 swim (non-free/free by 25) w/:30 rest
4x100 swim @ 1:40
400 cool down (50 free/50 non-free, repeat)
*3500 Total*

C:
400 choice warm up
6 minute kick (:40 easy, :20 fast, repeat)
50 easy swim
200 free (drill/swim by 25) w/:30 rest
3x100 swim w/:15 rest (easy effort)
200 (pull) w/:30 rest
3x100 swim w/:15 rest (medium effort)
200 (non-free/free by 50) w/:30 rest
3x100 swim w/:15 rest (FAST! effort)
400 cool down (50 free/50 non-free, repeat)
*2500 Total*

Friday, July 20

A:
10 minute choice warm up
10x50 kick @ :55lcm/:45scy (w/fins) (25 FAST!, 25 easy)
10x50 IM order @ 1:05lcm/:55scy (25 drill/25 swim)
10x50 swim @ :55lcm/:45scy (odds: 25 ez/25 fast; evens: 25 fast/ 25 ez)
3x100, 2x150, 2x300...all pull (base: 1:30lcm/1:20scy)
1x300, 2x150, 3x100...all swim (base: 1:40lcm/1:30scy)
200 cool down
*4400 total* 

B:
10 minute choice warm up
8x50 kick @ 1:05 w/fins (25 FAST!/25 easy)
8x50 @ 1:15 (25 drill/25 swim)
8x50 swim @ 1:10 (odds: 25 ez/25 fast; evens: 25 fast/ 25 ez)
4x50 @ 1:00, 2x100 @ 2:00, 1x200 @ 3:45, 1x400 w/:30 rest...all pull
1x200 @ 4:00, 2x100 @ 2:00, 4x50 @ 1:00...all swim
200 cool down
*3500 total* 

C:
10 minute choice warm up
6x50 kick w/:15 rest w/fins (25 FAST!/25 easy)
6x50 w/:15 rest (25 drill/25 swim)
6x50 swim w/:15 rest (odds: 25 ez/25 fast; evens: 25 fast/ 25 ez)
4x50 w/:10 rest, 2x100 w/:15 rest, 1x200 w/:30 rest...all pull
1x200 w/:30 rest, 2x100 w/:15 rest, 4x50 w/:10 rest...all swim
100 cool down
*2600 total*

Wednesday, July 18

A:
600 warm up (200fr, 100bk, 200fr, 100IM)
6x100 @ 2:00 (25 kick/25 drill/50 swim)
12x25 @ :40 (odds: easy, evens: FAST!)
50, 100, 150, 200, 150, 100, 50...@ :40/scy or :45/lcm per 50 (swim)
4x200 pull @ 2:45/scy or 3:00/lcm
50, 100, 150, 200, 150, 100, 50...@ :40/scy or :45/lcm per 50 (swim)
200 cool down
*4100 Total* 

B:
600 warm up (200fr, 100 non-free, repeat)
5x100 @ 2:00 (25 kick/25 drill/50 swim)
8x25 @:45 (odds: easy, evens: FAST!)
50, 100, 150, 100, 50... @ :50/scy or :60/lcm per 50 (swim)
4x200 pull @ 3:30/scy or 4:00/lcm
50, 100, 150, 100, 50... @ :50/scy or :60/lcm per 50 (swim)
200 cool down
*3200 Total* 

C:
600 warm up (200fr, 100 non-free, repeat)
4x100 w/:20 rest (25 kick/25 drill/50 swim)
8x25 w/:10 rest (odds: easy, evens: FAST!)
50, 100, 150, 100, 50...w/:15 rest (swim)
3x200 pull w/:20 rest
100 cool down
*2300 Total*

Monday, July 16

A:
800 warm up (200 swim/200 kick/200 pull/200 swim)
2x400 w/:20 rest (100 IM, 100 free, repeat)
3x300 pull @ 4:30lcm/4:00scy (descend 1-3)
4x200 swim @ 3:15lcm/2:50scy (descend 1-4)
8x100 swim (odds IM @ 2:00/1:45, evens free @ 1:40/1:25)
200 cool down
*4300 Total*

B:
800 warm up (200 swim/200 kick/200 pull/200 swim)
2x300 w/:30 rest (50 kick, 100 swim)
3x200 pull @ 4:00lcm/3:45scy (descend 1-3)
4x150 swim @ 3:00lcm/2:50scy (descend 1-4)
6x100 @ 2:00lcm/1:55scy (3/5 breathing pattern by 50)
200 cool down
*3400 Total* 

C:
600 warm up (200 swim/200 kick/200 pull)
2x300 w/:30 rest (50 kick, 100 swim)
3x200 pull w/:20 rest (descend 1-3)
4x150 swim w/:20 rest (descend 1-4)
100 cool down
*2500 Total*

Friday, July 13

A:
800 warm up (200 swim/200 kick/200 pull/200 swim)
2 x [6x50 @ :45 (descend stroke count 1-6)
     4x75 @ 1:15 (back/breast/free by 25)
     3x100 @ 1:30 (25 sprint!, 75 smooth)]
2 x [50 "frog-on-a-lily-pad", 250 swim "no walls" w/:30 rest
     3x100 pull @ 1:20]
2 x [50 @ :60, 100 @ 1:40, 150 @ 2:30 (kick first 25 of each)]
200 cool down
*4600 Total*

B:
600 warm up (200 swim/200 kick/200 pull)
2 x [6x50 @ :60 (descend stroke count 1-6)
     4x75 @ 1:30 (free/non-free/free by 25)
     3x100 @ 1:55 (25 sprint!, 75 smooth)]
2 x [50 "frog-on-a-lily-pad", 250 swim "no walls" w/:30 rest
     3x100 pull @ 1:50]
100 cool down
*3700 Total*

C:
600 warm up (200 swim/200 kick/200 pull)
2 x [6x50 w/:10 rest (descend stroke count 1-6)
     4x75 w/:15 rest (free/non-free/free by 25)
     3x100 w/:20 rest (25 sprint!, 75 smooth)]
100 cool down
*2500 Total*

Monday, July 9

A:
800 warm up (200 swim/200 kick/200 pull/200 swim)
8x50 @ :55 (IM Switch)
8x100 swim @ 1:25 (rotating FAST 25)
4x200 pull @ 2:40
4x200 swim @ 2:50
8x100 pull @ 1:25 (rotating FAST 25)
8x25 @ :30 (ascending time 1-8)
*4600 Total*

B:
800 warm up (200 swim/200 kick/200 pull/200 swim)
6x50 @ 1:05 (non-free/free by 25)
6x100 swim @ 1:55 (descend 1-3, 4-6)
3x200 pull @ 3:45 (negative split)
3x200 swim @ 3:55 (3/5/7/3 breathing pattern by 50)
6x75 pull @ 1:20 (rotating FAST 25)
8x25 @ :40 (ascending time 1-8)
*3500 Total*

C:
600 warm up (200 swim/200 kick/200 pull)
6x50 w/:15 rest (non-free/free by 25)
6x100 swim w/:15 rest (descend 1-3, 4-6)
3x200 pull w/:20 rest (negative split)
6x75 pull w/:15 rest (rotating FAST 25)
100 cool down
*2600 Total*

Friday, July 6

A:
600 warm up (100 swim/50 kick, repeat)
12x50 @ :50 (1 drill, 2 build, 1 FAST!, repeat)
4 x [75 (Dive & Sprint!) @ :60
     2x75 (moderate effort) @ :60
     1x25 (easy recovery) @ :60]
4x150 pull @ 2:10 (3/5/7 breathing pattern by 50)
4 x [75 (Dive & Sprint!) @ :60
     3x50 (moderate effort) @ :40
     1x25 (easy recovery) @ :60]
4x125 @ 2:00 (free/fly/back/breast/free by 25)
200 cool down
*4500 Total*

B:
600 warm up (100 swim/50 kick, repeat)
12x50 @ :60 (1 drill, 2 build, 1 FAST!, repeat)
4 x [75 (Dive & Sprint!) @ 1:20
     2x75 (moderate effort) @ 1:20
     1x25 (easy recovery) @ 1:20]
4x150 pull @ 2:45 (3/5/7 breathing pattern by 50)
6x75 @ 1:30 (free/non-free/free by 25)
200 cool down
*3500 Total*

C:
600 warm up (100 swim/50 kick, repeat)
12x50 w/:15 rest (1 drill, 2 build, 1 FAST!, repeat)
3 x [75 (Dive & Sprint!) w/:15 rest
     2x75 (moderate effort) w/:15 rest
     1x25 (easy recovery) w/:60 rest ]
5x100 pull w/:15 rest (3/5 breathing pattern by 50)
200 cool down
*2600 Total*

Thursday, July 5

Warm-up:
400 Choice Swim
200 Choice Kick

Main Set:
4 x 50 Swim (on 1:00-1:20) 1 ez/1 Fast
4 x 75 Swim (on 1:20-1:40) 1 ez/1 Fast
4 x 100 Swim (on 1:40-2:15) 1 ez/1 Fast
4 x 150 Pull (on 2:30-3:10) 1 ez/1 Fast
4 x 200 Pull (on 3:10-3:30) 1 ez/1 Fast

1 Pushup/25 Swim
2 Pushups/25 Swim
3 Pushups/25 Swim etc… up to 10 pushups/25 Swim

100 Choice ez

Tuesday, July 3

Warm-up:
600 choice

16 x 25 (on :30-:50)
1-4 ez
5-8 mod
9-12 strong
13-16 FAST!

Main Set:
4x [200 Fast from Dive/2 x 50 Swim ez on 1:00]
Or
4x [100 Fast from Dive/2 x 50 swim ez on 1:10-1:20]

400 Pull
-Build each 200

Warm-down:
200 choice

Thursday, June 28

Warm-up:
200 Swim/200 Drill/200Kick
16 x 25 (on :40)
1-4 Kick
5-8 Swim
9-12 IM Kick
13-16 IM Swim

3 x 200 Pull All 90% effort!! (30 sec rest b/w each record time)

100 ez

15 min timed swim (count laps)

6 x 100 (15 sec rest b/w each)
-1 Swim/1 Kick

200 choice

Wednesday, June 27

A:
500 warm up (75 swim/25 kick)
8x50 @ :55 (kick HARD on wall between intervals)
5x100 swim @ 1:30
4x100 swim @ 1:25
3x100 swim @ 1:20
2x100 swim @ 1:15
100 easy/recovery
4x150 pull @ 2:15 (3/5/7 breathing pattern by 50)
4 x [50 easy @ :60
     2x50 @ :40 (FAST!)
     4x25 @ :20 (FAST!)]
400 cool down (25 kick/25 drill/50 swim)
*4400 total*

B:
500 warm up (75 swim/25 kick)
8x50 @ :60 (kick HARD on wall between intervals)
3x100 swim @ 2:00
3x100 swim @ 1:55
3x100 swim @ 1:50
3x100 swim @ 1:45
50 easy recovery
4x100 pull @ 2:00 (3/5 breathing pattern by 50)
4 x [50 easy @ 1:10
     6x25 @ :30 (FAST!)]
200 cool down
*3500 total*

B:
500 warm up (75 swim/25 kick)
6x50 w/:10 rest (build each 50)
3 x [100 swim easy w/:10 rest
     2x100 swim FAST! w/:10 rest)
4x100 pull w/:15 rest (3/5 breathing pattern by 50)
100 cool down
*2200 total*

Tuesday, June 26

Warm-up:
10 x 100 w/ Fins (on 1:30/1:40/1:50)
-2 Swim/2 Kick

Pre-Set:
8 x 50 (on 1:00-1:20)
-Start with a dive, swim a 25/climb out Dive in Swim back

5 x [10 pushups (modified if needed) 50 FAST Kick] on 1:40-2:00

Main Set:
6 x 125 (on 2:00-2:30...if cannot make interval do 75s or 100s always starting with 25 kick then swim the last laps)
-50 kick/75 build

16 x 25 (on :50-1:00)
1-4 5 Burpees/25 Swim
5-8 10 Jumping Jacks/25 Swim
9-12 5 squat jumps/25 Swim
13-16 10 bicycle abs

Warm-down:
100

Monday, June 25

A:
600 warm up (200 free/100 IM drill, repeat)
6x75 @ 1:20 (free/non-free/free)
3 x [300 pull @ 4:30
     3x150 swim @ 2:10]
8x75 @ 1:20 (back/breast/free)
6x125 @ 2:00 (50 kick/75 swim)
200 cool down
*4650 total*

B:
600 warm up (200 free/100 drill, repeat)
6x75 @ 1:40 (free/non-free/free)
2 x [300 pull @ 5:30
     3x150 swim @ 2:45]
6x75 @ 1:40 (free/non-free/free)
200 cool down
*3750 total*

C:
600 warm up (200 free/100 drill, repeat)
6x75 w/:15 rest (free/non-free/free)
2 x [300 pull w/:20 rest
     3x100 swim w/:15 rest]
200 cool down
*2450 total*

Friday, June 22

**LCM**

A:
500 choice warm up
4x100 @ 2:30 (w/pull buoy between ankles: 50 sculling/50 swim)
8x50 @ 1:10 (6/3/6 drill & kick hard on wall until start of next 50)
8x50 @ 1:00 (descend stroke count 1-4, 5-8)
4x100 @ 2:10 (IM order: 25 kick/50 drill/25 swim)
5x100 @ 1:55 (IM Swim)
5x100 @ 1:40 (freestyle swim)
4x50 @ :60 (w/2 paddles, grasping TOPS of paddles)
4x50 @ :60 (w/1 paddle, catch up drill)
4x100 @ 1:40 (freestyle pull)
200 cool down
*4100 Total*

B:
500 choice warm up
4x100 @ 3:00 (w/pull buoy between ankles: 50 sculling/50 swim)
8x50 @ 1:20 (6/3/6 drill & kick hard on wall until start of next 50)
8x50 @ 1:10 (descend stroke count 1-4, 5-8)
4x100 @ 2:15 (50 drill/50 swim)
4x100 @ 2:15 (50 non-free/50 free)
4x100 @ 2:00 (Swim)
4x100 @ 2:00 (pull)
200 cool down
*3500 Total*

C:
400 choice warm up
6x50 w/:30 sec rest (w/pull buoy between ankles: 25 sculling/25 swim)
6x50 w/:15 rest (6/3/6 drill & kick hard on wall for :15 seconds)
6x50 w/:20 rest (descend stroke count 1-6!)
4x100 w/:15 rest (freestyle Swim)
4x100 w/:15 rest (pull freestyle)
100 cool down
*2200 Total*

Wednesday, June 20

**LCM**

A:
600 warm up (200 swim/100 non-free, repeat)
5x100 @ 2:00 (25 kick/25 swim/50 swim build)
4x50 @ :60 (25 FAST!/25 easy)
4 x [150 RACE!! From a dive, as fast as possible!
     50 easy recovery
     2:00 rest]
500 pull (3/5 breathing pattern by 50)
400 IM (25 kick/25 drill/25 swim/25 free)
4x200 @ 3:30 (100 IM/100 free)
200 cool down
*4000 Total*

B:
600 warm up (200 swim/100 non-free, repeat)
4x100 @ 2:30 (25 kick/25 swim/50 swim build)
4x50 @ 1:10 (25 FAST!/25 easy)
4 x [150 RACE!! From a dive, as fast as possible!
     50 easy recovery
     2:00 rest]
400 pull (3/5 breathing pattern by 50)
300 choice (25 kick/25 drill/25 swim, repeat)
4x150 @ 3:00 (50 free/50 non-free/50 free)
200 cool down
*3500 Total*

C:
600 warm up (200 swim/100 non-free, repeat)
4x100 @ 2:30 (25 kick/25 swim/50 swim build)
4x50 @ 1:10 (25 FAST!/25 easy)
4 x [150 RACE!! From a dive, as fast as possible!
     50 easy recovery
     2:00 rest]
400 pull (3/5 breathing pattern by 50)
100 cool down
*2500 Total*

Monday, June 18

*LCM*

A:
600 warm up (200 swim/100 kick/repeat)
4x50 @ :60 (catch up drill with stick)
4x50 @ 1:10 (kick with board)
4x50 @ :55 (sailboat drill with board)
6x50 @ :50 pull (build)
300/200/100/100/200/300 pull @ 1:35 base
300/200/100/100/200/300 swim @ 1:40 base
300 cool down (25 kick/25 drill/50 swim)
*4200 total*

B:
600 warm up (200 swim/100 kick/repeat)
4x50 @ 1:10 (catch up drill with stick)
4x50 @ 1:30 (kick with board)
4x50 @ 1:10 (sailboat drill with board)
6x50 @ :60 pull (build)
100/200/300/200/100 pull @ 1:55 base
100/200/300/200/100 swim @ 2:00 base
300 cool down (25 kick/25 drill/50 swim)
*3600 total*

C:
600 warm up (200 swim/100 kick/repeat)
4x50 w/:15 rest (catch up drill with stick)
4x50 w/:15 rest (kick with board)
4x50 w/:15 rest (sailboat drill with board)
6x50 pull w/:15 rest (build)
100/200/300 pull w/:20 rest
100/200/300 swim w/:20 rest
100 cool down
*2800 total*

Friday, June 15

**LCM**

A:
500 warm up
16x50 @ :60 (4: descend stroke count, 4: descend time, repeat)
3 x [400 pull w/:30 rest
4x100 swim @ 1:25 or 1:30]
400 cool down (25 kick/25 drill/50 swim)
*4100 Total*

B:
500 warm up
16x50 @ 1:10 (4: descend stroke count, 4: descend time, repeat)
3 x [300 pull w/:30 rest
3x100 swim @ 1:55 or 2:00]
200 cool down (25 kick/25 drill/50 swim)
*3300 Total*

C:
500 warm up
8x50 w/:15 rest (4: descend stroke count, 4: descend time)
3 x [200 pull w/:30 rest
2x100 swim w/:15 rest]
200 cool down (25 kick/25 drill/50 swim)
*2300 Total*

Wednesday, June 13

**LCM**

A:
600 warm up (100 swim/50 kick, repeat)
12x50 @ 1:10 (IM order, 25 drill/25 swim)
12x25 @ :30 (freestyle, 2 easy, 1 FAST!)
16x100 @ 2:00 (4x: 1 easy free, 1 FAST IM, 1 easy free, 1 FAST FREE!)
6x150 @ 2:45 pull (5/3/5 breathing pattern by 50)
200 cool down
*4200 Total*

B:
600 warm up (100 swim/50 kick, repeat)
10x50 @ 1:20 (25 drill/25 swim)
12x25 @ :45 (2 easy, 1 FAST!)
12x100 @ 2:15 (1 easy, 1 FAST!)
6x100 @ 2:10 pull (3/5 breathing pattern by 50)
200 cool down
*3400 Total*

C:
600 warm up (100 swim/50 kick, repeat)
8x50 w/:20 sec rest (25drill/25 swim)
16x50 w/:20 sec rest (2 easy, 1 FAST!)
5x100 pull w/:30 sec rest (3/5 breathing pattern by 50)
100 cool down
*2400 Total*

Friday, June 8

**LCM*

A:
700 warm up (every 3rd 50 is non-free)
6x50 @ :60 (25 tarzan drill/25 swim)
6x100 @ 1:50 (50 w/somersault every 10 strokes/50 build)
6x150 @ 2:30 (50 free/50 non-free/50 free)
4x150 pull @ 2:15 (3/5/7 breathing pattern by 50)
3 x Clockwise Pool Circumference (remove lane ropes or swim under them)
:60 rest
3 x Counter-Clockwise Pool Circumference (descend effort 1-3)
200 cool down
*4200 Total*

B:
600 warm up (every 3rd 50 is non-free)
6x50 @ 1:10 (25 tarzan drill/25 swim)
5x100 @ 2:15 (50 w/somersault every 10 strokes/50 build)
3x150 @ 3:20 (50 free/50 non-free/50 free)
3x150 pull @ 3:00 (3/5/7 breathing pattern by 50)
3 x Clockwise Pool Circumference (remove lane ropes or swim under them)
:60 rest
3 x Counter-Clockwise Pool Circumference (descend effort 1-3)
200 cool down
*3400 Total*

C:
500 warm up (every 3rd 50 is non-free)
6x50 w/:10 rest (25 tarzan drill/25 swim)
3x150 w/:20 rest (50 free/50 non-free/50 free)
3x150 pull w/:20 rest (5/3/5 breathing pattern by 50)
2 x Clockwise Pool Circumference (remove lane ropes or swim under them)
:60 rest
2 x Counter-Clockwise Pool Circumference (descend effort 1-3)
100 cool down
*2400 Total*

Wednesday, June 6

**LCM**

A:
400 swim
300 pull
200 kick
100 drill
3 x [2x50 @ :55 (build)
     1x100 @ 1:45 (reverse build)]
3 x [100 easy/recovery @ 1:45
     200 swim @ 3:30 (3/5 breathing pattern by 50)
     300 swim FAST!! (record your times!) w/:45 rest]
400 IM (kick/drill/swim/free by 25)
200 cool down
*4000 total*

B:
400 swim
300 pull
200 kick
10x50 @ 1:05 (25 fast/25 easy)
3 x [100 easy/recovery @ 2:10
     200 swim @ 4:30 (3/5 breathing pattern by 50)
     300 swim FAST!! (record your times!) w/:45 rest]
200 cool down
*3400 total*

C:
400 swim
300 pull
200 kick
8x50 w/:15 rest (25 fast/25 easy)
2 x [100 easy/recovery w/:15 rest
     200 swim w/:20 rest (3/5 breathing pattern by 50)
     300 swim FAST!! (record your times!) w/:45 rest]
100 cool down
*2600 total*

Monday, June 4

**LCM**

A:
600 warm up (200 swim/100 kick, repeat)
6x50 @ :60 (descend stroke count 1-6)
12x100 swim (3 @ 1:40, 1 @ 1:30, 2 @ 1:40, 2 @ 1:30, 1 @ 1:40, 3 @ 1:30)
6x50 pull @ :55 (descend stroke count 1-6)
12x100 pull (3 @ 1:40, 1 @ 1:25, 2 @ 1:40, 2 @ 1:25, 1 @ 1:40, 3 @ 1:25)
6x50 @ :60 (descend stroke count 1-6)
100 cool down
*4000 Total*

B:
600 warm up (200 swim/100 kick, repeat)
6x50 @ 1:10 (descend stroke count 1-6)
12x100 swim (3 @ 2:00, 1 @ 1:50, 2 @ 2:00, 2 @ 1:50, 1 @ 2:00, 3 @ 1:50)
6x50 pull @ 1:10 (descend stroke count 1-6)
9x100 pull (2 breathing every 5, 1 FAST!, repeat)
100 cool down
*3400 Total*

C:
600 warm up (200 swim/100 kick, repeat)
6x50 w/:15 rest (descend stroke count 1-6)
9x100 swim w/:20 rest (2 easy, 1 FAST!)
6x100 pull (2 breathing every 5, 1 FAST!, repeat)
100 cool down
*2500 Total*

Friday, June 1

**LCM**

A:
900 warm up (3 x 200 swim/100 kick)
4x300 @ 5:00 (100 free/100 IM/100 free)
8x200 pull @ 3:10 (rotating FAST 50; #1 - 1st 50 fast, #2 - 2nd 50 fast, #3 - 3rd 50 fast, etc)
3 x [2x100 swim @ 1:45 (easy)
     4x50 @ :50 FAST! (start 2 yards from wall, in-water-start simulation)]
200 cool down
*5100 Total*

B:
900 warm up (3 x 200 swim/100 kick)
4x300 @ 5:30 (100 free/50 non-free, repeat)
6x150 pull @ 3:10 (rotating FAST 50; #1 - 1st 50 fast, #2 - 2nd 50 fast, #3 - 3rd 50 fast, repeat)
2 x [2x100 swim @ 2:15 (easy)
     4x50 @ :60 FAST! (start 2 yards from wall, in-water-start simulation)]
200 cool down
*4000 Total*

C:
600 warm up (2 x 200 swim/100 kick)
3x300 w/:30 rest (100 free/50 non-free, repeat)
6x150 pull w/:20 rest (rotating FAST 50; #1 - 1st 50 fast, #2 - 2nd 50 fast, #3 - 3rd 50 fast, repeat)
8x50 w/:15 rest (descend stroke count 1-4, 5-8)
200 cool down
*3000 Total*

Wednesday, May 30

**LCM**

A:
500 choice warm up
12x50 @ 1:05 (25 kick/25 swim build)
300 pull w/:30 rest (3/5 breathing pattern by 50)
2x150 @ 2:45 (FAST!! with paddles only)
300 pull w/:30 rest (3/5 breathing pattern by 50)
3x100 @ 1:45 (FAST!! with paddles only)
300 pull w/:30 rest (3/5 breathing pattern by 50)
6x50 @ :55 (FAST!! with paddles only)
100 easy recovery
6x50 @ 1:05 (25 IM order/25 freestyle)
4x150 @ 3:00 (50 free easy/50 non-free strong/50 free FAST)
200 cool down
*4100 total*

B:
500 choice warm up
10x50 @ 1:15 (25 kick/25 swim build)
300 pull w/:30 rest (3/5 breathing pattern by 50)
2x150 @ 3:15 (FAST!! with paddles only)
300 pull w/:30 rest (3/5 breathing pattern by 50)
3x100 @ 2:10 (FAST!! with paddles only)
300 pull w/:30 rest (3/5 breathing pattern by 50)
6x50 @ 1:10 (FAST!! with paddles only)
100 easy recovery
6x50 1:15 (25 non-free/25 freestyle)
200 cool down
*3200 total*

C:
400 choice warm up
8x50 w/:15 rest (25 kick/25 swim build)
200 pull w/:30 rest (3/5 breathing pattern by 50)
2x150 swim w/:20 rest (FAST!!)
200 pull w/:30 rest (3/5 breathing pattern by 50)
3x100 swim w/:20 rest (FAST!!)
200 pull w/:30 rest (3/5 breathing pattern by 50)
6x50 swim w/:15 rest (FAST!!)
100 cool down
*2400 total*

Tuesday, May 22

I LOVE getting these emails! Happy Swimming to everyone!
***************************************
These are great workouts. I’ve been swimming competitively since I was a kid and have recently started training for triathlons. I know how to make a set, but sometimes it’s hard to be creative day after day and get something new that makes your workout fun! I love coming to your site here and getting new workouts to take to the pool with me. I hope you continue to post these for a long time, you are doing a great service to swimmers everywhere!
Thank You,
Jason

Monday, May 21

**Long Course Meters**

A:
600 warm up (200 swim/100 kick, repeat)
8x50 @ 1:10 (IM switch)
5x200 pull @ 3:15 (negative split)
10x100 swim (3 @ 1:40, 2 @ 1:30, repeat)
4x250 w/:20 rest (fly/free/back/free/breast by 50)
100 cool down
*4100 Total*

B:
600 warm up (200 swim/100 kick, repeat)
8x50 @ 1:15 (25 drill/25 swim)
4x200 pull @ 4:00 (negative split)
8x100 swim (2 @ 2:10, 2 @ 1:50, repeat)
4x150 w/:20 rest (free/non-free/free 50)
100 cool down
*3300 Total*

C:
600 warm up (200 swim/100 kick, repeat)
6x50 w/:15 rest (25 drill/25 swim)
4x150 pull w/:20 rest (50 easy, 50 medium, 50 fast)
4x150 w/:20 rest (free/non-free/free 50)
100 cool down
*2200 Total*

Friday, May 18

**Long Course Meters**

All Groups:
10 minute choice warm up
8 minute kick (:40 easy, :20 FAST!, repeat)

A:
6x50 @ :60 (descend stroke count 1-6)
4x100 pull @ 1:40 (3/5 breathing pattern by 50)
4x250 @ 4:15 No Walls (50 FAST!, 200 cruise)
6x200 @ 3:30 (100 IM, 100 Free)
500 (rotating draft packs)
200 cool down
*4400 Total*

B:
6x50 @ 1:10 (descend stroke count 1-6)
4x100 pull @ 2:00 (3/5 breathing pattern by 50)
4x200 @ 4:15 No Walls (50 FAST!, 150 cruise)
6x150 @ 3:30 (50 non-free/100 free)
200 cool down
*3300 Total*

C:
6x50 w/:15 rest (descend stroke count 1-6)
4x100 pull w/:15 rest (3/5 breathing pattern by 50)
5x200 w/:30 rest, No Walls (50 FAST!, 150 cruise)
100 cool down
*2300 Total*

Wednesday, May 16

*Long Course Meters*

A:
500 choice warm up
400 with fins (50 kick/50 swim)
300 IM (kick/drill/swim by 50)
12x100 @ 1:40 (#1 50 fast/50 easy, #2 50 easy/50 fast, #3 all fast, #4, all easy, repeat)
6x100 pull @ 1:40 (breathing every 5th stroke)
20x50 (fast @ :45, easy @ :60) (1 fast/1ez/2 fast/1ez/3 fast/1ez/4 fast/1ez/5 fast/1ez)
300 cool down (50 kick/100 swim, repeat)
*4300 Total*

B:
500 choice warm up
400 with fins (50 kick/50 swim)
8x100 @ 2:10 (#1 50 fast/50 easy, #2 50 easy/50 fast, #3 all fast, #4, all easy, repeat)
5x100 pull @ 2:00 (breathing every 5th stroke)
20x50 (fast @ :55, easy @ 1:15) (1 fast/1ez/2 fast/1ez/3 fast/1ez/4 fast/1ez/5 fast/1ez)
300 cool down (50 kick/100 swim, repeat)
*3500 Total*

C:
500 choice warm up
400 with fins (50 kick/50 swim)
8x100 w/:20 rest (#1 50 fast/50 easy, #2 50 easy/50 fast, #3 all fast, #4, all easy, repeat)
4x100 pull w/:20 rest (breathing every 5th stroke)
300 cool down (50 kick/100 swim, repeat)
*2400 Total*

Tuesday, May 15

This morning, I received and email all the way from Izmir, Turkey!
*************************************
Dear Sara,
I would like to thank you… Your blog is awesome. I usually go to your blog and search and find a workout and do it in the pool.

Monday, May 14

**Long Course Meters**

A:
900 warm up (200 swim/50 kick/50 drill x 3)
8x75 @ 1:30 (25 non-free/50 free)
4x400 @ 6:20 (#1: 1st 100 FAST, #2: 2nd 100 FAST, etc)
6x150 @ 2:30 (100 swim/50 FAST! kick)
400 cool down (50 kick/50 pull/100 swim x 2)
*4400 Total*

B:
900 warm up (200 swim/50 kick/50 drill x 3)
8x75 @ 1:45 (25 non-free/50 free)
4x400 w/:30 rest (#1: 1st 100 FAST, #2: 2nd 100 FAST, etc)
400 cool down (50 kick/50 pull/100 swim x 2)
*3500 Total*

C:
600 warm up (200 swim/50 kick/50 drill x 2)
4x150 w/:20 rest (100 swim/50 kick)
4x200 w/:20 rest (#1: 1st 50 FAST, #2: 2nd 50 FAST, etc)
400 cool down (50 kick/50 pull/100 swim x 2)
*2400 Total*

Friday, May 11

**Long Course Meters**

A:
600 warm up (200 swim/100 kick x 2)
400 (50 kick/50 pull/100 swim x 2)
9x50 @ :50 (descend 1-3, 4-6, 7-9)
1x50 easy
6x150 pull @ 2:20
6x50 with paddles only @ 1:15 (FAST!!!!)
6x50 @ :60 (25 IM order/25 free)
6x100 IM @ 1:55
1x500 Draft Packs (last swimmer sprints to front on each 50)
300 cool down (50 kick/50 non-free/50 free x 2)
*4400 Total*

B:
600 warm up (200 swim/100 kick x 2)
400 (50 kick/50 pull/100 swim x 2)
9x50 @ 1:10 (descend 1-3, 4-6, 7-9)
1x50 easy
4x150 pull @ 3:00
6x50 with paddles only @ 1:15 (FAST!!!!)
6x50 @ 1:10 (25 non-free/25 free)
6x100 @ 1:55 (3/5 breathing pattern by 50)
300 cool down (50 kick/50 non-free/50 free x 2)
*3600 Total*

C:
600 warm up (200 swim/100 kick x 2)
400 (50 kick/50 pull/100 swim x 2)
9x50 w/:10 rest (descend 1-3, 4-6, 7-9)
1x50 easy
4x150 pull w/:20 rest
4x50 with paddles only w/:30 rest (FAST!!!!)
300 cool down (50 kick/50 non-free/50 free x 2)
*2600 Total*

Wednesday, May 9

**Long Course Meters**

A:
500 warm up (reverse circle swim...unwind:)
5x100 @ 1:40 with fins (25 underwater kick/25 swim/50 backstroke)
400 swim (25 FAST!/25 easy/25 Tarzan drill/25 easy, repeat)
2 x [2x100 swim @ 1:45 easy
     2x100 FAST! @ 1:30]
50 easy
2 x [2x100 pull @ 1:40 easy
     2x100 pull @ 1:25 FAST!!]
4x150 @ 2:45 (100 IM/50 free)
400 cool down (50 kick/50 pull/100 swim, repeat)
*4000 Total*

B:
500 warm up (reverse circle swim...unwind:)
5x100 @ 2:00 with fins (25 underwater kick/25 swim/50 backstroke)
400 swim (25 FAST!/25 easy/25 Tarzan drill/25 easy, repeat)
2 x [2x100 swim @ 2:10 easy
     2x100 FAST! @ 1:50]
50 easy
2 x [2x100 pull @ 2:10 easy
     2x100 pull @ 1:50 FAST!!]
400 cool down (50 kick/50 pull/100 swim, repeat)
*3400 Total*

C:
400 warm up (reverse circle swim...unwind:)
4x100 w/:20 rest with fins (25 underwater kick/75 swim)
400 swim (25 FAST!/25 easy/25 Tarzan drill/25 easy, repeat)
4x100 swim w/:15 rest (50 easy/50 fast)
4x100 pull w/:15 rest (50 easy/50 fast)
400 cool down (50 kick/50 pull/100 swim, repeat)
*2400 Total*

Saturday, May 5

I LOVE getting these emails!! 
Happy Swimming to everyone and please share the site!
**************************************************
Hi Sara,

I just wanted to tell you how wonderfully helpful and motivating your workouts are on your website.  I'm up in Rochester, NY, and need to train by myself given time and family responsibilities.  Over the last few weeks, I found your site and have been following your workouts to get me back in shape for a half-ironman at the beginning of September. It's great to have a workout I can follow to push myself since I don't have a coach or teammates to do it!
Anyway, from a swimmer in the Northeast, my sincere appreciation for taking the time to share your expertise and obvious joy of swimming to all those who are fortunate enough to find your website.

Warmest regards.
D.V.
Rochester, NY

Friday, May 4



A:
200 swim/200 kick/200 IM/200 pull/200 swim
5 x Down/Over/Out (w/:20 seconds rest)
5 x Suicides (15/35/50m) w/:20 seconds rest
6x50 Low Buoy @ :60 (pull buoy at your ankles)
6x150 pull @ 2:30 (3/5/7 breathing pattern by 50)
600 cool down (50 kick with board/50 pull with board/100 swim, repeat)

B:
200 swim/200 kick/200 pull/200 swim
4 x Down/Over/Out (w/:30 seconds rest)
4 x Suicides (15/35/50m) w/:30 seconds rest
4x50 Low Buoy @ 1:10 (pull buoy at your ankles)
4x150 pull @ 3:15 (3/5/7 breathing pattern by 50)
600 cool down (50 kick with board/50 pull with board/100 swim, repeat)

C:
200 swim/200 kick/200 pull/200 swim
3 x Down/Over/Out (w/:45 seconds rest)
3 x Suicides (15/35/50m) w/:45 seconds rest
4x50 Low Buoy w/:10 rest (pull buoy at your ankles)
4x100 pull w/:20 rest (3/5 breathing pattern by 50)
400 cool down (50 kick with board/50 pull with board/100 swim, repeat)

Wednesday, May 2

**Long Course Meters**

A:
500 warm up
10x50 (2 kick @ 1:15, 2 drill @ :60, 1 swim @ :50, repeat)
3 x [200 pull @ 3:15
200 swim @ 3:15 (negative split)
2x100 @ 1:45 (FAST!)]
3x200 w/:15 rest (50 kick/50 pull with board/100 swim)
12x50 @ 1:10 (2 non-free, 1 RACE!!)
300 cool down (50 kick/100 swim, repeat)
*4300 total*

B:
500 warm up
10x50 (2 kick @ 1:30, 2 drill @ 1:15, 1 swim @ :60, repeat)
3 x [200 pull @ 4:00
200 swim @ 4:00(negative split)
2x100 @ 2:15 (FAST!)]
3x200 w/:15 rest (50 kick/50 pull with board/100 swim)
*3400 total*

C:
500 warm up
10x50 w/:15 rest (2 kick, 2 drill, 1 swim, repeat)
3x200 pull w/:20 rest
6x100 w/:15 rest (50 FAST!/50 easy)
2x200 w/:15 rest (50 kick/50 pull with board/100 swim)
*2600 total*

Tuesday, May 1

Warm-up:
200 Swim/50 Kick > 2x
500 Pull (Breathe every 3/5 by 50)

Main Set:
5 x 100 (Broken 500) 5 sec rest b/w each 100 all at 85-90% effort
Ez 100

300 smooth pull

6 x 50 90% effort (on :50-1:10)

5 x 100 (moving 25 sprint) (on 1:45-2:10)
#1 25 Sprint/75 ez
#2 25 ez/25 Sprint/50 ez
#3 50 ez/25 Sprint/25 ez
Etc.

6 x 50 (starting from a dive)
(30 sec rest b/w each)
-25 Sprint from a dive/25 ez swim

Ez 100 cool down

Monday, April 30

**Long Course Meters**

A:
600 choice warm up
12x50 @ :60 (2 drill, 1 build, repeat)
6 x [50 @ :50 (easy)
      100 @ 1:40 (medium)
      150 @ 2:20 (FAST!)
(3 sets pull, extra :60 rest, 3 sets swim)
400 IM (25 kick/25 drill/25 swim/25 freestyle)
4x150 @ 2:45 (50 free/50 non-free/50 free)
200 cool down
*4200 Total*

B:
600 choice warm up
12x50 @ 1:10 (2 drill, 1 build, repeat)
6 x [50 @ :60 (easy)
      100 @ 2:00 (medium)
      150 @ 3:00 (FAST!)
(3 sets pull, extra :60 rest, 3 sets swim)
300 cool down (50 kick/100 swim, repeat)
*3300 Total*

C:
600 choice warm up
12x50 w/:15 rest (2 drill, 1 build, repeat)
4x200 pull w/:20 rest (3/5/3/5 breathing pattern by 50)
300 cool down (50 kick/100 swim, repeat)
*2300 Total*

Tuesday, April 24

Warm-up:
5 min choice Swim
5 min choice Kick

Main Set:
400 (mod effort)
-200 Pull/100 Kick/100 Swim

Broken 400
-100 ez 5 sec rest
-100 mod 5 sec rest
-100 strong 5 sec rest
-100 Sprint

600 Pull
-300 build/300 build

6 x 50 build (on :55-1:20)

3 x 200 (30 sec rest b/w each)
-90-100% effort

200 ez

Monday, April 23

**Long Course Meters**

A:
500 swim
400 pull
300 kick
200 IM (drill)
100 (25 tarzan drill/25 swim, repeat)
5x300 @ 5:15 (100 free/100 IM/100 free)
5x250 @ 4:15 (pull 3/5/7/5/3 breathing pattern by 50)
200 cool down
*4500 total*

B:
500 swim
400 pull
300 kick
200 (free/non-free by 50)
100 (25 tarzan drill/25 swim, repeat)
4x200 @ 4:30 (150 free/50 non-free)
4x200 @ 4:00 (pull 3/5/3/5 breathing pattern by 50)
200 cool down
*3500 total*

C:
400 swim
300 pull
200 kick
100 (25 tarzan drill/25 swim, repeat)
3x200 w/:30 rest (150 free/50 non-free)
3x200 w/:30 rest (pull 3/5/3/5 breathing pattern by 50)
200 cool down
*2400 total*