Friday, February 3

A:
20x50 swim @ :50
20x25 @ :40 (swim fast; kick hard on wall until next 25)
10x75 w/fins @ 1:15 (25 underwater kick, 25 swim, 25 FAST swim)
5x200 pull @ 3:00 (3/5/7/3 breathing pattern by 50)
8x100 @ 1:45 (IM swim)
200 cool down
*4200 Total*

B:
15x50 swim @ :60
20x25 @ :40 (swim fast; kick hard on wall until next 25)
8x75 w/fins @ 1:45 (25 underwater kick, 25 swim, 25 FAST swim)
5x150 pull @ 2:45 (3/5/3 breathing pattern by 50)
8x75 @ 1:40 (25 non-free, 50 free)
200 cool down
*3400 Total*

C:
12x50 swim w/:10 rest (or @ 1:10 interval)
12x25 w/:10 sec kick on wall between each 25 (or on :45 interval)
6x75 w/fins w/:20 sec rest (25 kick, 25 easy swim, 25 FAST swim)
5x100 pull w/:20 rest (3/5 breathing pattern by 50)
4x75 w/:15 sec (25 non-free, 50 free)
200 cool down
*2300 Total*

Thursday, February 2

Warm-up:
500 (200 Swim/50 Kick 2x)

12 x 25
-3 kick/3 Drill/3 Build/3 Swim

5 x 100 Pull 90-95% effort (on 1:25)
100 ez swim

5 x 50 Pull FAST (on :40-1:05)
50 ez swim

 200 Pull (breathe 3/5 by 50)

 4 x 100 FAST!! (on 1:30-1:55)
100 ez

4 x 50 FAST!! (on :45-1:10)
50 ez

150 ez pull

 8 x 25 w/ fins (:40-50 sec)
-25 ez swim/25 underwater

 150 ez swim
I received a great question from a swimmer who uses this blog for her workouts. I thought some of you might be pondering the same dilemma so I've also provided my suggestion/answer:

Q:
I'm currently between Masters groups and am trying to tailor my workouts. Which workouts do you recommend if I can only get to the pool 2 - 3 times a week for 1 hour? I've been trying the A workouts but haven't completed the workout in 1 hour. Your thoughts?

A:
Under the circumstances that you described, I suggest that you swim the B workout, but adjust the intervals to be challengeing for you. This way, you are able to come closer to completing the entire workout (instead of missing the last set and cool down). Maybe use the B-group sets but insert the A-group's intervals. 

Happy Swimming,
Coach Sara:)

Wednesday, February 1

A:
600 warm up (100 swim/50 kick)
8x75 @ 1:20 (kick/drill/swim by 25)
8x25 @ :30 (12.5y FAST!/12.5 easy)
4x200 @ 3:00 (100 RACE!!! rest :5, 100 easy)
450 pull (3/5/7 breathing pattern by 50)
3x200 @ 3:15 (100 RACE!!! rest :5, 100 easy)
400 pull (3/5 breathing by 50)
4x100 @ 2:00 (50 RACE!! rest :5, 50 easy)
300 cool down (100 swim/50 kick)
*4300 Total*

B:
600 warm up (100 swim/50 kick)
6x75 @ 1:45 (kick/drill/swim by 25)
6x25 @ :40 (12.5y FAST!/12.5 easy)
4x150 @ 3:00 (75 RACE!!! rest :5, 75 easy)
300 pull (3/5 breathing pattern by 50)
3x150 @ 3:15 (75 RACE!!! rest :5, 75 easy)
200 pull (3/5 breathing by 50)
4x75 @ 2:00 (50 RACE!! rest :5, 25 easy)
300 cool down (100 swim/50 kick)
*3300 Total*

C:
600 warm up (100 swim/50 kick)
4x75 w/:20 rest (kick/drill/swim by 25)
4x25 w/:15 rest (12.5y FAST!/12.5 easy)
4x100 @ 3:00 (75 RACE!!! rest :5, 25 easy)
300 pull (3/5 breathing pattern by 50)
3x100 @ 3:15 (75 RACE!!! rest :5, 25 easy)
300 cool down (100 swim/50 kick)
*2300 Total*

Tuesday, January 31

Warm-up:
200 Swim/200 Kick/200 Drill

Main Set:
3 x 150 Mod Swim (on 2:20-3:00)
3 x 100 Build (on 1:30-2:00)
3 x 50 90% effort (:50-1:15)

4 x 125
-25 Kick/100 Build

4-6 x 75
25 Choice stroke/50 Build

 200 FAST for TIME!!

 Warm-Down:
150-200 ez

Monday, January 30

*Long Course Meters*

A:
10 minute choice warm up
6x50 @ 1:05 (25 kick/25 drill)
500 pull w/:30 rest (smooth pace)
5x100 @ 1:40 (descend 1-5)
6:00 kick (:40 easy, :20 FAST!)
50 easy recovery
400 pull w/:30 rest (smooth pace)
4x100 @ 1:35 (descend 1-4)
5:00 kick (:35 easy, :25 FAST!)
50 easy recovery
300 pull w/:30 rest (smooth pace)
3x100 @ 1:30 (descend 1-3)
4:00 kick (:30 easy, :30 FAST!)
200 cool down
*4300-ish total*

B:
10 minute choice warm up
6x50 @ 1:20 (25 kick/25 drill)
400 pull w/:30 rest (smooth pace)
4x100 @ 2:00 (descend 1-4)
6:00 kick (:40 easy, :20 FAST!)
50 easy recovery
300 pull w/:30 rest (smooth pace)
3x100 @ 1:55 (descend 1-3)
5:00 kick (:35 easy, :25 FAST!)
50 easy recovery
200 pull w/:30 rest (smooth pace)
2x100 @ 1:50 (make interval!)
4:00 kick (:30 easy, :30 FAST!)
200 cool down
*3400-ish total*

C:
10 minute choice warm up
6x50 w/:20 rest (25 kick/25 drill)
400 pull w/:30 rest (smooth pace)
4x100 w/:15 rest (descend 1-4)
6:00 kick (:40 easy, :20 FAST!)
50 easy recovery
300 pull w/:30 rest (smooth pace)
3x100 w/:15 rest (descend 1-3)
5:00 kick (:35 easy, :25 FAST!)
100 cool down
*2600-ish total*