Tuesday, May 22

I LOVE getting these emails! Happy Swimming to everyone!
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These are great workouts. I’ve been swimming competitively since I was a kid and have recently started training for triathlons. I know how to make a set, but sometimes it’s hard to be creative day after day and get something new that makes your workout fun! I love coming to your site here and getting new workouts to take to the pool with me. I hope you continue to post these for a long time, you are doing a great service to swimmers everywhere!
Thank You,
Jason

Monday, May 21

**Long Course Meters**

A:
600 warm up (200 swim/100 kick, repeat)
8x50 @ 1:10 (IM switch)
5x200 pull @ 3:15 (negative split)
10x100 swim (3 @ 1:40, 2 @ 1:30, repeat)
4x250 w/:20 rest (fly/free/back/free/breast by 50)
100 cool down
*4100 Total*

B:
600 warm up (200 swim/100 kick, repeat)
8x50 @ 1:15 (25 drill/25 swim)
4x200 pull @ 4:00 (negative split)
8x100 swim (2 @ 2:10, 2 @ 1:50, repeat)
4x150 w/:20 rest (free/non-free/free 50)
100 cool down
*3300 Total*

C:
600 warm up (200 swim/100 kick, repeat)
6x50 w/:15 rest (25 drill/25 swim)
4x150 pull w/:20 rest (50 easy, 50 medium, 50 fast)
4x150 w/:20 rest (free/non-free/free 50)
100 cool down
*2200 Total*