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*