Wednesday, October 17

A:
600 warm up (150 swim/50 kick)
8x50 @ :60 (25 FAST!/25 easy/kick on wall until next interval)
100 easy swim
4 x [100 swim FAST! @ 1:10
      50 swim easy @ 1:10]
600 pull (100 free/50 backstroke)
12x25 @ :30 (FAST! IM order, climb out and dive in for each 25!)
100 easy swim
4x150 @ 2:15 (100 IM/50 free)
8x75 @ 1:15 (25 kick FAST!/50 swim easy)
400 cool down (200 pull/200 swim)
*4300 Total*

B:
600 warm up (150 swim/50 kick)
6x50 @ 1:05 (25 FAST!/25 easy/kick on wall until next interval)
50 easy swim
4 x [75 swim FAST! @ 1:10
      25 swim easy @ 1:10]
400 pull (3/5 breathing pattern by 50)
12x25 @ :40 (all FAST!, climb out and dive in for each 25!)
50 easy swim
3x150 @ 3:00 (100 free/50 non-free)
6x75 @ 1:40 (25 kick FAST!/50 swim easy)
200 cool down
*3200 Total*

C:
400 warm up (150 swim/50 kick)
6x50 w/:15 rest (25 FAST!/25 easy/kick on wall for :10 seconds)
6 x [75 swim FAST! w/:10 rest
      25 swim easy w/:20 rest]
400 pull (3/5 breathing pattern by 50)
4x75 w/:20 rest (50 free/25 non-free)
200 cool down
*2200 Total*
I can't help but post the amazing emails that I get from swimmers around the world! It is my pleasure to share creative and fun (but still challenging) workouts with swimmers like this one who struggle to get in the water after a lifetime of swimming!
I deal with enter-the-water-itis on a daily basis and emails like this are personal motivation for me!
So the thanks are for each one of YOU!

**************************************************

Hi Sara,
I just wanted to drop a quick note to say thank you!

I was sidelined from running a couple months ago so I took to my roots, swimming. However years ago swimming and I had a bad breakup. Growing up I got so burnt out on swimming that I begged to quit, but was convinced over and over to continue to swim on.

When I first got back in the water those bad feelings and sour memories came flooding back, even after a 17 year hiatus. Then I discovered your web site. I have been following your workouts for a few months now and there is no way I would have stuck with swimming for that long without your blog!

I am starting to slowly mix running back in, but continue to swim. I now see this as not a temporary workout change, but rather a more permanent workout enhancement. An enhancement, that I solely place on the quality, frequency and variety your workouts.

Thanks for helping me get through this injury and helping me discover an appreciation for swimming that I had long lost.

I am sure you have far more followers than you realize!

Thanks,
B****e

Monday, October 15

A:
500 choice warm up
4x100 @ 1:45(50 drill/50 swim)
400 pull (3/5 breathing pattern by 50)
4x100 swim @ 1:25
400 pull @ 6:00
4x100 swim @ 1:20
400 pull @ 6:00
4x100 swim @ 1:15
400 pull @ 6:00
8x50 @ :55 (IM switch)
300 cool down (50 choice/100 swim)
*4400 Total*

B:
500 choice warm up
4x75 @ 1:30 (50 drill/25 swim)
300 pull (3/5 breathing pattern by 50)
3x100 swim @ 1:55
300 pull @ 6:00
3x100 swim @ 1:50
300 pull @ 6:00
3x100 swim @ 1:15
300 pull @ 6:00
6x50 @ 1:05 (non-free/free by 50)
300 cool down (50 choice/100 swim)
*3500 Total*

C:
400 choice warm up
4x75 w/:20 rest (50 drill/25 swim)
300 pull (3/5 breathing pattern by 50)
3x100 swim w/:15 rest
300 pull w/:30 rest
3x100 swim w/:15 rest
6x50 w/:20 rest (non-free/free by 50)
300 cool down (50 choice/100 swim)
*2500 Total*