Friday, February 24


A:
400 swim
300 pull
200 kick
100 IM drill
3 x [4x25 kick @ :30
      4x50 drill @ :55
      4x75 swim @ 1:05 (descend 1-4)]
2 x [100 pull @ 1:30
       200 pull @ 2:40
       300 pull @ 3:50]
9x50 @ :55 (IM order/Free by 25)
200 cool down
*4700 Total*

B:
400 swim
300 pull
200 kick
100 drill
2 x [4x25 kick @ :40
      4x50 drill @ :60
      4x75 swim @ 1:30 (descend 1-4)]
1 x [100 pull @ 1:45
       200 pull @ 3:30
       300 pull @ 5:15]
8x50 @ 1:10 (non-free/free by 25)
200 cool down
*3400 Total*

C:
300 swim
200 pull
100 kick
2 x [4x50 drill w/:15 rest
      4x50 pull w/:15 rest
      4x50 swim w/:15 rest (descend 1-4)]
6x50 kick w/:15 rest (w/fins)
6x50 w/:15 rest (non-free/free by 25)
100 cool down
*2500 Total*

Thursday, February 23

Warm-up:
400 Choice
300 (50 Kick/50 sailboat)
200 Pull
100 IM

10 x 50 (on :55-1:20)
-Build 1-5/6-10

100 Swim 90% Effort
10 sec rest
200 Build
15 sec rest
300 Pull Mod Effort
30 sec rest
**Repeat Above**

 6 x 50 Sprint! (on 1:30-1:40)
-Record time

Warm-Down: 200 choice

Wednesday, February 22

WE DID IT!!!
The Masters Swimming Workout Blog had passed 250,000 views!
Thanks so much to everyone who stops by here before heading to the pool:)
Happy Swimming,
Coach Sara:)
A:
600 warm up (no walls/turn at the T)
6x75 @ 1:20 (kick/tarzan drill/swim by 25)
6x75 @ 1:10 (25 fast/50 easy)
3 x [3x75 @ 1:30 SPRINT (from a dive, for time)
25 easy recovery
300 pull (smooth)]
3x150 @ 2:30 (50 swim/50 kick/50 swim)
3x150 @ 2:30 (50 free/50 backstroke/50 free)
*4000 Total*

B:
500 warm up (no walls/turn at the T)
4x75 @ 1:45 (kick/tarzan drill/swim by 25)
6x75 @ 1:30 (25 fast/50 easy)
3 x [3x50 @ 1:30 SPRINT (from a dive, for time)
200 pull (smooth)]
4x75 @ 1:45 (25 swim/25 kick/25 swim)
4x75 @ 1:30 (25 free/25 non-free/25 free)
*2900 Total*

C:
400 warm up (no walls/turn at the T)
4x75 w/:20 seconds rest (kick/tarzan drill/swim by 25)
4x75 w/:20 rest (25 fast/50 easy)
3 x [2x50 @ 2:00 SPRINT (from a dive, for time)
200 pull (smooth)]
4x75 w/:20 rest (25 swim/25 kick/25 swim)
*2200 Total*

Monday, February 20

A:
200 swim/100 kick/200 swim/100 kick
4x150 @ 2:40 (50 kick/50 drill/50 swim)
3x250 @ 3:30 (descend 1-3)
250 easy pull (buoy only)
1x500 FOR TIME!!
100 easy recovery
250 easy pull (buoy only)
3x250 @ 3:30 (descend 1-3)
250 easy pull (buoy only)
600 cool down (50 kick/50 drill/50 swim x 4 in IM order)
*4600 Total*

B:
200 swim/100 kick/200 swim/100 kick
3x150 @ 3:30 (50 kick/50 drill/50 swim)
3x200 @ 3:45 (descend 1-3)
200 easy pull (buoy only)
1x500 FOR TIME!!
100 easy recovery
3x200 @ 3:45 (descend 1-3)
200 easy pull (buoy only)
300 cool down (50 kick/100swim x 2)
*3500 Total*

C:
200 swim/100 kick
3x150 w/:30 rest (50 kick/50 drill/50 swim)
3x150 w/:20 rest (descend 1-3)
150 easy pull (buoy only)
1x400 FOR TIME!!
50 easy recovery
3x150 w/:20 rest (descend 1-3)
150 easy pull (buoy only)
100 cool down
*2500 Total*