Saturday, May 5

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