Friday, January 13

*Long Course Meters*

All Groups:
10 minute warm up (75 free/25 non free)
5 minute kick set (:30 easy/:20 FAST!, continuous) 

A:
8x50 @ :55 (descend stroke count 1-4, 5-8)
4x150 pull @ 2:30 (3/5/7 breathing pattern by 50)
3x200 @ 3:30 (25 IM order/25 free)
100 easy
2x50 overhead medicine ball toss
50 SPRINT for time
50 easy recovery
2x50 medicine ball chest toss
50 SPRINT for time
50 easy recovery
4x100 w/fins @ 1:45 (50 kick/50 sailboat drill)
200 cool down

B:
8x50 @ 1:10 (descend stroke count 1-4, 5-8)
4x100 pull @ 2:00 (3/5 breathing pattern by 50)
8x75 @ 1:45 (25 non-free/50 free)
100 easy
2x50 overhead medicine ball toss
50 SPRINT for time
50 easy recovery
2x50 medicine ball chest toss
50 SPRINT for time
50 easy recovery
4x100 w/fins @ 2:15 (50 kick/50 sailboat drill)
200 cool down

C:
6x50 w/:15 rest (descend stroke count 1-6)
4x100 pull w/:20 rest (3/5 breathing pattern by 50)
4x75 w/:20 rest (25 non-free/50 free)
100 easy
2x50 overhead medicine ball toss
50 SPRINT for time
50 easy recovery
2x50 medicine ball chest toss
50 SPRINT for time
50 easy recovery
100 cool down

Thursday, January 12

Warm-up:
300 Choice/200 Pull/100 Drill

6 x 50 (on 1:10-1:20)
-50 Kick/50 Drill/50 Build

A: Main Set
6x 150 on 3:00
[50 Ascend/50 Fast/50 Ez]

B: Main Set
6 x 100 on 2:15
[25 mod/50 Fast/25 ez]

4 x [100 mod (10 sec rest) 50 FAST (15 sec rest)]

150 ez warm-down

Wednesday, January 11

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x50 @ :50 (descend 1-3, 4-6)
4 x [200 pull @ 2:50
150 swim @ 2:10 (build)
100 RACE!!! @ 1:30
50 recovery @ :60]
400 IM (kick/drill/swim/free by 25)
14x50 @ :40/:60 (1fast, 1ez, 2fast, 1ez, 3 fast, 1ez, 4fast, 1ez)
300 cool down
*4600 Total*

B:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x50 @ :60 (descend 1-3, 4-6)
3 x [200 pull @ 3:30
150 swim @ 2:50 (build)
100 RACE!!! @ 2:00
50 recovery @ :60]
300 (kick/drill/swim by 25)
9x50 @ :50/1:10 (2fast, 1ez, repeat)
200 cool down
*3700 Total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
6x50 w/:15 rest (descend 1-3, 4-6)
2 x [200 pull w/:30 rest
150 swim w/:20 rest (build)
100 RACE!!! w/:15 rest
50 recovery w/:30 rest]
300 (kick/drill/swim by 25)

200 cool down
*2400 Total*

Tuesday, January 10

Warm-up:
100 Swim/100 Kick/100 Drill>2x

12 x 25 (on :30-:45)
-2 Drill/1 Build

Main Set:
3 x 100 on (1:20-1:50 @ 80%effort)
2 x 50 Build (1:00-1:20)
3 x 100 on (1:25-1:55 @ 90%effort)
2 x 50 Build (1:00-1:20)
3 x 100 on (1:30-2:00 @ 100%effort)
2 x 50 Build (1:00-1:20)

300 Pull (build each 100)

3 x 50 (on :40-1:05 @ 80% effort)
2 x 25 (:30-45)
3 x 50 (on :45-1:10 @ 90% effort)
2 x 25 (:30-45)
3 x 50 (on :50-1:15 @ 100% effort)
2 x 25 (:30-45)

300 Pull
-Breathe every 3/5 by 50

6 x 25 (on :30-:45)
-Build 1-3/4-6

150 ez warm-down

Monday, January 9

Sara,
Thanks so much for all the workouts. I coach a middle school team and they are doing very well with your workouts. I really can't thank you enough.
Coach at Oak Hills Middle School
**Long Course Meters**

A:
200 swim/200 pull/200 kick/200 swim
4xSuicides (15/35/50) @ 3:30
4x100IM @ 2:00
400 pull @ 6:30
300 pull @ 5:00
200 pull @ 3:15
100 pull @ 1:40
3xSuicides (15/35/50) @ 3:30 (FAST/easy by segment)
300 pull @ 5:00
200 pull @ 3:15
100 pull @ 1:40
200 cool down
*4400 Total*

B:
200 swim/200 pull/200 kick/200 swim
3xSuicides (15/35/50) @ 4:30
6x50 @ 1:10 (25free/25non-free)
300 pull @ 6:00
200 pull @ 4:00
100 pull @ 2:00
2xSuicides (15/35/50) @ 4:30 (FAST/easy by segment)
4x100 pull @ 2:00
200 cool down
*3300 Total*

C:
200 swim/200 pull/200 kick/200 swim
2xSuicides (15/35/50) w/:30 seconds rest
6x50 w/:15 rest (25 free/25non-free)
4x100 pull w/:20 seconds rest1xSuicides (15/35/50) w/:30 rest (FAST/easy by segment)
3x100 pull w/:15 rest
100 cool down
*2600 Total*