Friday, December 21

A:
800 warm up (200 swim/200 pull/200 kick/200 swim)
8x50 @:55 (IM switch)
2 x [400 pull @ 5:30
     3x150 swim @ 2:05 (descend 1-3)
     50 easy/recovery]
21x50 (2 kick FAST @ :60, 2 drill @ :50,2 swim FAST @:40, 1 easy @ :60, repeat)
400 cool down (50 kick/50 sailboat drill/100 swim, repeat)
*4450 Total*

B:
800 warm up (200 swim/200 pull/200 kick/200 swim)
6x50 @ 1:05 (25 drill/25 swim)
2 x [300 pull w/:30 rest
     3x100 swim @ 1:50 (descend 1-3)
     50 easy/recovery]
14x50 (2 kick FAST @ 1:10, 2 drill @ :60, 2 swim FAST @:50, 1 easy @ 1:10, repeat)
400 cool down (50 kick/50 sailboat drill/100 swim, repeat)
*3500 Total*

C:
600 warm up (200 swim/200 pull/200 kick)
6x50 @ 1:05 (25 drill/25 swim)
2 x [300 pull w/:30 rest
     3x100 swim w/:15 rest (descend 1-3)
     50 easy/recovery]
200 cool down (50 kick/50 sailboat drill/100 swim)
*2400 Total*

Wednesday, December 19

A:
600 warm up (200 swim/100 kick, repeat)
4x50 @ :55 (catch up drill w/stick)
4x50 @ :55 (Sailboat or Shark drill)
4x50 @ :55 (25 right arm/25 left arm)
4x50 @ :50 (25 Tarzan Drill/25 swim)
4 x [200 pull smooth @ 2:50
     3x50 @ :40 FAST!
     1x50 @ :60 recovery/easy]
400 IM (25 kick/25 drill/25 swim/25 free)
4 x [100 IM @ 1:40 (smooth)
     3x25 choice @ :30 FAST!
     1x25 @ :40 easy/recovery]
200 cool down
*4400 Total*

B:
600 warm up (200 swim/100 kick, repeat)
4x50 @ 1:05 (catch up drill w/stick)
4x50 @ 1:05 (Sailboat or Shark drill)
4x50 @ 1:05 (25 right arm/25 left arm)
4x50 @ :60 (25 Tarzan Drill/25 swim)
3 x [200 pull smooth @ 3:45
     3x50 @ :55 FAST!
     1x50 @ 1:15 recovery/easy]
300 (25 kick/25 drill/25 swim, repeat)
12x25 @ :40 (2 FAST!, 1 easy/recovery)
300 cool down (50 Frog/100 swim, repeat)
*3500 Total*

C:
600 warm up (200 swim/100 kick, repeat)
4x50 w/:10 rest (catch up drill w/stick)
4x50 w/:10 rest (Sailboat or Shark drill)
4x50 w/:10 rest (25 right arm/25 left arm)
4x50 w/:10 rest (25 Tarzan Drill/25 swim)
2 x [200 pull smooth w/:15 rest
     3x50 w/:10 rest FAST!
     1x50 w/:30 rest recovery/easy]
300 cool down (50 Frog/100 swim, repeat)
*2500 Total*

Tuesday, December 18

I had a great question via email today. I am posting it here in case anyone else was wondering the same thing:

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I’m a coach in South Africa of High School and Primary School Swimmers.

I have one question – I can’t really figure out which stroke(s) your workouts are based on. Are all on Freestyle?

If they are, can I adapt them to accommodate the other strokes as well by doing the same type of workout just using the other strokes?

Hartswater Swimming Club
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While most of my workouts are designed to be swam freestyle (unless otherwise noted with "IM" or "non-free"), you are MORE than welcome to adjust any of the sets to fit your needs! Just make sure to adjust the intervals accordingly for the slower strokes (breaststroke, backstroke).

Happy Swimming,
Coach Sara:)

Monday, December 17

A:
500 choice warm up
8x150 @ 2:20 (50 kick/100 swim)
4x300 pull @ 4:10 (descend 1-4)
8x75 @ 1:15 (free/IM order/free)
9x100 @ 1:30 (2: IM FAST!, 1: easy free, repeat)
200 cool down
*4600 Total*

B:
500 choice warm up
6x150 @ 3:15 (50 kick/100 swim)
4x200 pull @ 3:45 (descend 1-4)
6x75 @ 1:30 (free/non-free/free)
6x100 swim (2: FAST! @ 1:45, 1: easy @ 2:15, repeat)
200 cool down
*3450 Total*

C:
400 choice warm up
6x150 w/:15 rest (50 kick/100 swim)
4x150 pull w/:20 rest (descend 1-4)
6x75 w/:20 rest (free/non-free/free)
150 cool down
*2500 Total*