Wednesday, December 25

12-Day of Christmas Swim Workout (Edit distances and intervals to suit your level:)

12x50 swim @ :55
11x50 pull @ :50
10x75 @ 1:20 (back/breast/free)
9x100 @ 2:00 (50 swim/get out, 5 push-ups/50 FAST!)
8x25 @ :30 (tarzan drill, start at the flags with no push off the wall)
7x50 @ :45 (all strong)
6x75 @ 1:15 (25 fly/50 free)
5x25 @ :30 (sprint to the middle of the pool, flip turn, swim back to wall)
4x100 @ 1:15 (MAKE THE INTERVAL!)
3x50 @ :60 (25 easy double-arm backstroke/25 freestyle distance per stroke)
2x100 pull @ 1:30 (breathing every 5th stroke)
1x300 cool down (50 Frog/50 non-free/50 free, repeat)
*5000 total*

Monday, December 23

A:
500 (200 Swim/50 Kick)
300 IM (Kick/Drill/Swim)
4x50 w/:10 rest (25 Drill/25 Swim)
6x150 @ 2:15 (50 non-free/100 Build)
12x25 @ :30 (Descend Stroke Count 1-3, 4-6, etc)
5x100 @ 1:40 (25 FAST!/50 easy/25 FAST!)
12x25 @ :30 (Breathe 2x only/1x only/none, repeat)
4x75 @ 1:15 (25 Underwater as far as you can/50 Ascend)
6x25 @ :30 (breast stroke arms with freestyle kick, head out of water )
5x50 SPRINT! @ 1:10
300 Pull (50 Shark Drill/100 Pull)
100 cool down w/Buoy between ankles
*4100 total*

B:
500 (200 Swim/50 Kick)
300 (Kick/Drill/Swim)
4x50 w/:10 rest (25 Drill/25 Swim)
6x150 @ 3:00 (50 non-free/100 Build)
8x25 @ :40 (Descend Stroke Count 1-3, 4-6, etc)
4x100 @ 2:00 (25 FAST!/50 easy/25 FAST!)
6x25 @ :40 (Breathe 3x only/2x only/1xonly, repeat)
4x75 @ 2:00 (25 Underwater as far as you can/50 Ascend)
3x50 SPRINT! @ 1:30
300 Pull (50 Shark Drill/100 Pull)
*3400 total*

C:
500 (200 Swim/50 Kick)
300 (Kick/Drill/Swim)
4x50 w/:10 rest (25 Drill/25 Swim)
4x150 w/:30 rest (50 non-free/100 Build)
8x25 w/:10 rest (Descend Stroke Count 1-3, 4-6, etc)
3x100 w/:30 rest (25 FAST!/50 easy/25 FAST!)
300 Pull (50 Shark Drill/100 Pull)
*2400 total*

Monday, December 16

**It was a cold morning at the Windermere Pool so we kept our rest to a minimum and kept swimming as much as possible. The following workout has few intervals and is meant to be swum with just enough rest to read what the next set is.**

A:
300 swim/200 pull/100 kick
300 IM (kick/drill/swim by 25)/200 pull (3/5 breathing by 50)/100 kick (25 FAST/25 easy)
300 swim (50 strong/50 easy)/200 pull (50 sailboat drill/50 pull)/100 dolphin kick on back
300 swim (100 easy/100 medium/100 strong)/200 pull (buoy between ankles)/100 kick
300 swim (3x100 reverse IMs)/200 pull (50free/50backstroke)/100 kick (FAST!)
3x100 swim @ 1:30/2x100 swim @ 1:20/1x100 swim (FAST!)
300 swim (descend stroke count by 1 each 50)/200 pull (descend by 50)/100 (50 Frog/50 easy)
*4200 total*

B:
200 swim/200 pull/100 kick
200 (free/non-free by 25)/200 pull (3/5 breathing by 50)/100 kick (25 FAST/25 easy)
200 swim (50 strong/50 easy)/200 pull (50 sailboat drill/50 pull)
200 swim (50 easy/50 strong)/100 pull (buoy between ankles)/100 kick
200 swim/200 pull/100 kick (FAST!)
12x50 swim (4 @ :60, 4 @ :55, 4 @ :50)
300 swim (50 regular/50 with 2 strokes less)/200 pull (descend by 50)/100 (50 Frog/50 easy)
*3300 total*

C:
200 swim/200 pull/100 kick
200 (free/non-free by 25)/200 pull (3/5 breathing by 50)/100 kick (25 FAST/25 easy)
200 swim (50 strong/50 easy)/200 pull (50 sailboat drill/50 pull)
200 swim (50 easy/50 strong)/100 pull (buoy between ankles)/100 kick
8x50 swim w/:10 rest
200 pull (descend by 50)/100 (50 Frog/50 easy)
*2300 total*

Friday, December 13

A:
400 Choice/200 Pull/200 Kick
8x75 @ 1:15 (Kick/Drill/Build by 25)
10x50 @ :45 (25 FAST!/25 easy)
600 Pull (3/5 breathing pattern by 100)
20x50 @ :40/:60 (1 FAST/1easy/2 FAST/1easy/3FAST/1easy/etc)
400 pull (3/7 breathing pattern by 50)
200 Cool Down (50 Frog/150 Choice)
*4100 total*

B:
400 Choice/200 Pull/100 Kick
4x75 @ 1:45 (Kick/Drill/Build by 25)
8x50 @ :60 (25 FAST!/25 easy)
400 Pull (3/5 breathing pattern by 100)
20x50 @ :50/1:10 (1 FAST/1easy/2 FAST/1easy/3FAST/1easy/etc)
400 pull (3/7 breathing pattern by 50)
200 Cool Down (50 Frog/150 Choice)
*3400 total*

C:
300 Choice/200 Pull/100 Kick
4x75 w/:20 rest (Kick/Drill/Build by 25)
6x50 w/:15 rest (25 FAST!/25 easy)
400 Pull (3/5 breathing pattern by 100)
10x50 w/:10 rest (1 FAST/1easy/repeat)
200 pull (3/7 breathing pattern by 50)
200 Cool Down (50 Frog/150 Choice)
*2300 total*

Monday, December 9

A:
300 swim/100 kick/300 pull/100 kick
6x100 swim @ 1:30 (descend 1-6)
6x100 pull @ 1:30 (descend 1-6)
500 (50 swim/5 pop-ups/25 kick/25 Sailboat drill, repeat)
400 (50 free/50 non-free)
6x100 swim @ 1:20 (all strong)
6x100 pull @ 1:20 (all strong)
200 choice cool down
*4300 total*

B:
200 swim/100 kick/200 pull/100 kick
4x100 swim @ 2:00 (descend 1-4)
4x100 pull @ 2:00 (descend 1-4)
400 (50 swim/5 pop-ups/25 kick/25 Sailboat drill, repeat)
300 (50 free/50 non-free)
4x100 swim @ 1:50 (all strong)
4x100 pull @ 1:50 (all strong)
200 choice cool down
*3100 total*

C:
200 swim/50 kick/200 pull/50 kick
4x100 swim w/:20 rest (descend 1-4)
4x100 pull w/:20 rest (descend 1-4)
300 (50 swim/5 pop-ups/25 kick/25 Sailboat drill, repeat)
300 (50 free/50 non-free)
200 choice cool down
*2100 total*
Thanks for the email! I always appreciate hearing that people like the workouts:)
**************************
Sara,
Thanks for the free workouts! I do all your workouts from Triathlete Magazine. I appreciate that you are willing to share and it is making me a stronger swimmer. 
Thanks again! - Age 48 triathlete going to Sprint Worlds

Friday, December 6

A:
400 swim/300 pull/200 kick/100 IM
2 x [4x150 pull @ 2:10 (3/5/3/ breathing pattern by 50)
      4x100 IM @ 1:45
      4x50 kick @ :60 (all FAST!)
      100 easy/recovery swim]
3x200 @ 3:00 (NO Walls!)
100 cool down swim
*4300 total*

B:
400 swim/300 pull/200 kick/100 non-free
2 x [4x150 pull @ 3:00 (3/5/3/ breathing pattern by 50)
      4x100 (free/non-free by 50) @ 2:15
      4x50 kick @ 1:30 (all FAST!)
      100 easy/recovery swim]
*3600 total*

C:
400 swim/300 pull/200 kick/100 non-free
4x150 pull w/:20 rest (3/5/3/ breathing pattern by 50)
4x100 (free/non-free by 50) w/:15 rest
4x50 kick w/:30 rest (all FAST!)
100 easy/recovery swim
*2300 total*

Wednesday, December 4

A:
500 warm up (200 Swim/50 Kick/repeat)
500 Pull (breathe every 3/5 by 50)
2 x [4x50 Kick @ :60
     200 Pull (smooth)
     3x50 Kick @ :55
     200 Pull (smooth)
     2x50 FAST Kick @ :60
     200 Pull (smooth)
     1x50 Kick RACE!
     50 easy/recovery]
500 swim (RACE for Time!!)
300 cool down swim
*4100 total*

B:
500 warm up (200 Swim/50 Kick/repeat)
500 Pull (breathe every 3/5 by 50)
4x50 Kick @ 1:30
200 Pull (smooth)
3x50 Kick @ 1:20
200 Pull (smooth)
2x50 FAST Kick @ 1:20
200 Pull (smooth)
1x50 Kick RACE!
100 easy/recovery
500 swim (RACE for Time!!)
300 cool down swim
*3000 total*

C:
500 warm up (200 Swim/50 Kick/repeat)
300 Pull (breathe every 3/5 by 50)
2 x [4x50 Kick w/:20 rest
      200 Pull (smooth) w/:30 rest]
100 easy/recovery
400 swim (RACE for Time!!)
100 cool down swim
*2200 total*

Tuesday, December 3


Check out my NEW Masters Swim program in Central Florida!
Also, click over to Swim Like A Pro for details about the Masters program and much more!
Happy Swimming,
Coach Sara:)
A:
200swim/200pull/200kick/200swim
400 IM (kick/drill/stroke/free by 25)
8x25 @ :30 no breath
400 IM (kick/drill/50 FAST stroke)
8x50 @ :45 swim
400 IM (50 stroke/50 FAST free)
8x75 @ :60 pull
400 IM (25 FAST kick/50 stroke/25 free)
8x100 @ 1:30 (descend 1-4, 5-8)
100 cool down
*4500 total*

B:
200swim/200pull/200kick
300 (50 non-free/50 free)
6x25 @ :45 (w/1 breath)
300 (50 non-free/50 free)
6x50 @ :55 swim
300 (50 non-free/50 free)
6x75 @ 1:30 pull
300 (50 non-free/50 free)
6x100 @ 2:00 (descend 1-3, 4-8)
100 cool down
*3400 total*

C:
200swim/200pull/200kick
300 (50 non-free/50 free)
6x25 w/:15 rest (breathe every 5th stroke)
300 (50 non-free/50 free)
6x50 w/:15 rest swim
300 (50 non-free/50 free)
6x75 w/:20 rest pull
100 cool down
*2500 total*

Wednesday, November 27

A:
900 warm up (200 swim/50 kick/50 drill)
6x50 @ :60 (25 FAST/5 x Popups/25 easy)
8x75 @ 1:30 (fly/back/breast by 25)
400 pull (100 strong/100 moderate, repeat)
4x100 swim @ 1:25
300 pull (75 strong/75 moderate, repeat)
3x100 swim @ 1:20
200 pull (50 strong/50 moderate, repeat)
2x100 swim @ 1:15
100 as (50 shark drill/50 frog on a lily pad)
100 swim FAST (record your time!)
400 cool down (200 choice with board/200 swim)
*4200 total*

B:
900 warm up (200 swim/50 kick/50 drill)
6x50 @ 1:15 (25 FAST/5 x Popups/25 easy)
4x75 @ 1:30 (25 non-free/50 free)
400 pull (100 strong/100 moderate, repeat)
4x100 swim @ 2:00
300 pull (75 strong/75 moderate, repeat)
3x100 swim @ 1:50
100 as (50 shark drill/50 frog on a lily pad)
100 swim FAST (record your time!)
300 cool down (100 choice with board/200 swim)
*3400 total*

C:
600 warm up (200 swim/50 kick/50 drill)
4x50 w/:15 rest (25 FAST/5 x Popups/25 easy)
4x75 w/:20 rest (25 non-free/50 free)
2 x [300 pull (75 strong/75 moderate, repeat)
      3x100 swim w/:15 rest]
100 swim FAST (record your time!)
200 cool down (100 choice with board/100 swim)
*2600 total*

Monday, November 25

A:
500 choice warm up
21x50 @:40/:60 (1 FAST/1 easy/2 FAST/1 easy/3 FAST, etc)
5x200 pull @ 3:00 (3/5/7/9 breathing pattern by 50)
5x150 @ 2:30 (50 kick on back/50 backstroke/50 free)
5x100 @ 1:30 (25 FAST/50 smooth/25 FAST)
8x50 @ :50 (IM order)
200 cool down
*4000 total*

B:
400 choice warm up
15x50 @ :55/1:10 (2 FAST/1 easy, repeat)
4x200 pull @ 4:00 (3/5/3/5 breathing pattern by 50)
4x150 @ 3:30 (50 kick on back/50 non-free/50 free)
4x100 @ 2:00 (25 FAST/50 smooth/25 FAST)
6x50 @ :60 (25 Tarzan drill/25 swim)
100 cool down
*3300 total*

C:
300 choice warm up
12x50 w/:15 rest (2 FAST/1 easy, repeat)
3x200 w/:20 rest (3/5/3/5 breathing pattern by 50)
3x150 w/:20 rest (50 kick on back/50 non-free/50 free)
3x100 w/:30 rest (25 FAST/50 smooth/25 FAST)
3x50 w/:15 rest (25 Tarzan drill/25 swim)
100 cool down
*2500 total*

Wednesday, November 20

A:
300 swim
200 IM (drill/swim by 25)
100 kick
4 x [100 free @ 1:30 (smooth)
      100 IM @ (1:45 FAST!!)]
50 easy/recovery
3x200 @ 3:45 (50 kick/50 sailboat drill/100 swim)
8x100 @ 1:25 (descend 1-4, 5-8)
600 IM (200 kick/200 drill/200 swim)
6x125 @ 1:55 (100 free/25 back)
200 cool down
*4400 total*

B:
300 swim
200 (drill/swim by 25)
100 kick
4 x [100 swim @ 2:00 (smooth)
      50 swim @ :60 (FAST!!)]
50 easy/recovery
3x200 @ 4:30 (50 kick/50 sailboat drill/100 swim)
8x100 @ 1:55 (descend 1-4, 5-8)
600 (200 kick/200 drill/200 swim)
200 cool down
*3400 total*

C:
300 swim
200 (drill/swim by 25)
100 kick
4 x [100 swim w/:20 rest (smooth)
      50 swim w/:20 rest (FAST!!)]
50 easy/recovery
2x200 w/:30 rest (50 kick/50 sailboat drill/100 swim)
6x100 w/:20 rest (descend 1-3, 4-6)
200 cool down
*2400 total*

Monday, November 18

A:
400 (200 choice/200 Drill)
100 Kick (25 FAST/75 easy)
300 IM (Kick/Drill/Swim)
100 Kick (50 FAST/50 easy)
200 Pull
100 Kick (75 FAST!/25 easy)
100 Tarzan Drill
100 Kick (ALL FAST!)
500 Pull (breathe every 3/5/3/7/3 by 100)
**:20 seconds rest between each item above**
6x150 @ 2:20 (50 swim/50 kick/50 Swim FAST!)
500 pull (breathe every 3/5/3/7/3 by 100)
5 x (:30 seconds of pop-ups/50 swim choice/:15 rest)
200 cool down
*4000 total*

B:
400 (200 choice/200 Drill)
100 Kick (25 FAST/75 easy)
300 (Kick/Drill/Swim by 25)
100 Kick (50 FAST/50 easy)
200 Pull
100 Kick (75 FAST!/25 easy)
100 Tarzan Drill
100 Kick (ALL FAST!)
300 Pull (breathe every 3/5/7 by 100)
**:30 seconds rest between each item above**
4x150 @ 3:20 (50 swim/50 kick/50 Swim FAST!)
300 pull (breathe every 3/5/7 by 100)
4 x (:30 seconds of pop-ups/50 swim choice/:15 rest)
200 cool down
*3200 total*

C:
400 (200 choice/200 Drill)
100 Kick (25 FAST/75 easy)
300 (Kick/Drill/Swim by 25)
100 Kick (50 FAST/50 easy)
200 Pull
100 Kick (75 FAST!/25 easy)
100 Tarzan Drill
300 Pull (breathe every 3/5/7 by 100)
**:45 seconds rest between each item above**
2x150 w/:20 rest (50 swim/50 kick/50 Swim FAST!)
3 x (:30 seconds of pop-ups/50 swim choice/:15 rest)
100 cool down
*2300 total*

Friday, November 15

A:
500 Choice
300 IM (Kick/Drill/Swim by 25)
200 Kick (25 FAST!/25 easy)
12x25 @ :30 (2 drill, 1 FAST!)
30 Minute Timed Swim (record how far you swim in 30 minutes)
100 easy/recovery
2 x [4x25 Down&Outs
      100 easy swim]
300 cool down (50 kick/100 swim)
*~4200 total*

B:
400 Choice
300 as Kick/Drill/Swim by 25
100 Kick (25 FAST!/25 easy)
12x25 @ :40 (2 drill, 1 FAST!)
30 Minute Timed Swim (record how far you swim in 30 minutes)
100 easy/recovery
4x25 Down&Outs
300 cool down (50 kick/100 swim)
*~3200 total*

C:
300 Choice
200 as Kick/Drill/Swim by 25
100 Kick (25 FAST!/25 easy)
6x25 w/:15 rest (2 drill, 1 FAST!)
30 Minute Timed Swim (record how far you swim in 30 minutes)
150 cool down
*~2200 total*

Wednesday, November 13

A:
800 choice warm up
8x100 Pull @ 1:30
8x50 w/Band only @ :55
600 Swim
6x100 Pull @ 1:25
6x50 w/Band only @ :50
400 Swim
4x100 Pull @ 1:20
4x50 w/Band only @ :45
100 cool down
*4600 total*

B:
800 choice warm up
6x100 Pull @ 2:00
4x50 w/Band only w/:15 rest
600 Swim
4x100 Pull @ 1:50
4x50 w/Band only w/:15 rest
400 Swim
2x100 Pull @ 1:45
100 cool down
*3500 total*

C:
600 choice warm up
4x100 Pull w/:20 rest
4x50 w/Band only w/:15 rest
600 choice warm up
4x100 Pull w/:20 rest
4x50 w/Band only w/:15 rest
100 cool down
*2500 total*

Monday, November 11

A:
600 Swim
500 Pull (200 breathe every 3/100 every 5/200 every 3)
400 IM (50 kick/25 Drill/25 swim)
300 swim (build each 50)
200 Kick (50 flutter/50 dolphin)
100 Tarzan Drill
100 Sailboat Drill
200 IM (Kick)
300 swim (50 FAST/50 easy)
400 IM (50 Kick/50 Swim)
500 Pull (Breathing pattern 3/5 by 100)
600 (100 easy/200 strong)
100 cool down swim
*4300 total*

B:
500 Swim
400 Pull (breathing pattern 3/5 by 50)
300 (50 non-free/50 free)
200 swim (build each 50)
100 Kick (25 FAST/25 easy)
100 Tarzan Drill
200 swim (50 FAST/50 easy)
300 (50 Kick/50 Swim)
400 Pull (Breathing pattern 3/5 by 100)
500 swim (100 easy/150 strong)
200 cool down swim
*3200 total*

C:
400 Swim
300 Pull (breathing pattern 3/5 by 50)
200 (50 non-free/50 free)
100 Kick (25 FAST/25 easy)
100 Tarzan Drill
200 swim (50 FAST/50 easy)
300 (50 Kick/50 Swim)
400 Pull (Breathing pattern 3/5 by 100)
200 cool down swim
*2200 total*

Wednesday, November 6

I apologize for the lack of workouts this week! I was out of the country and had very limited internet access. I will be catching up on posting this week!
Happy Swimming to everyone,
Coach Sara:)

Monday, October 28

A:
500 Choice
300 Pull
200 IM Drill
2 x [300 pull @ 4:15 (build)
      200 Swim @ 3:00 (FAST!)
      100 Kick @ 2:00]
600 No Walls (100 Swim/50 Tarzan)
4x250 @ 3:50 (200 Pull/50 Kick)
400 w/Fins (No Walls)
200 Cool Down
*4400 total*

B:
400 Choice
200 Pull
100 drill
2 x [300 pull @ 6:00 (build)
      200 Swim @ 4:00 (FAST!)
      100 Kick @ w/:30 rest]
300 No Walls (100 Swim/50 Tarzan)
4x200 @ 4:30 (150 Pull/50 Kick)
300 w/Fins (No Walls)
200 Cool Down
*3500 total*

C:
300 Choice
200 Pull
100 drill
300 pull w/:30 rest (build)
200 Swim w/:20 rest (FAST!)
100 Kick w/:20 rest]
300 No Walls (100 Swim/50 Tarzan)
4x150 w/:30 rest (100 Pull/50 Kick)
200 Cool Down
*2400 total*

Friday, October 25

A:
10 minute choice warm-up
6 min Kick (:30 easy/:30 FAST, repeat)
6x75 w/:15 rest (25 Underwater kick/25 Feet-First/25 Swim)
10x50 @ :60 (25 FAST!/25 easy/kick on wall until next interval)
5x100 Pull @ 1:40 (25 Scull/50 build/25 easy)
500 Snake Swim (25 non-free/25 free)
6x75 w/ buoy only @ 1:15 (25 backstroke/50 free)
10x25 Fins @ :30 (odds: underwater kick/evens: your choice)
400 Cool Down (NO Walls)
*3900 total*

B:
10 minute choice warm-up
6 min Kick (:30 easy/:30 FAST, repeat)
4x75 w/:20 rest (25 Underwater kick/25 Feet-First/25 Swim)
8x50 @ 1:10 (25 FAST!/25 easy/kick on wall until next interval)
4x100 Pull @ 2:15 (25 Scull/50 build/25 easy)
500 Snake Swim (25 non-free/25 free)
6x75 w/ buoy only @ 1:15 (25 Shark drill/50 free)
10x25 Fins @ :40 (odds: underwater kick/evens: your choice)
300 Cool Down (NO Walls)
*3300 total*

C:
10 minute choice warm-up
6 min Kick (:30 easy/:30 FAST, repeat)
4x75 w/:20 rest (25 kick/25 drill/25 Swim)
8x50 w/:15 rest (25 FAST!/25 easy)
4x100 Pull w/:15 rest (25 easy/50 build/25 easy)
500 Snake Swim (25 non-free/25 free)
200 Cool Down (NO Walls)
*2300 total*

Wednesday, October 23

A:
2 x [300 Choice
      200 IM Drill
      100 Kick]
20x25 @ :30 (5 Kick/5 Shark Drill, repeat)
8x50 @ :55 (25 non-free/25 Free)
3 x [4x25 FAST! @ :30
     50 easy/recovery
     200 RACE!!
     50 easy/recovery]
6x100 Pull @ 1:25
200 cool Down
*4100 total*

B:
2 x [300 Choice
      100 Drill
      100 Kick]
16x25 @ :45 (4 Kick/4 Shark Drill, repeat)
6x50 @ 1:15 (25 non-free/25 Free)
3 x [4x25 FAST! @ :40
     50 easy/recovery
     100 RACE!!
     50 easy/recovery]
6x100 Pull @ 1:55
200 cool Down
*3400 total*

C:
300 Choice
200 Drill
100 Kick
12x25 w/:15 rest (3 Kick/3 Shark Drill, repeat)
6x50 w/:20 rest (25 non-free/25 Free)
4x25 FAST! w/:20 rest
50 easy/recovery
200 RACE!!
50 easy/recovery
6x100 Pull w/:30 rest
200 cool Down
*2400 total*

Monday, October 21

A:
600 (100 swim/50 kick)
600 Pull (breathe every 3/5/7 by 100)
3x200 @ 3:00 (descend 1-3)
400 w/Fins (No Walls)
3x200 @ 2:50 (descend 1-3)
300 w/Fins (No Walls)
3x200 Pull @ 2:40 (descend 1-3)
200 w/Fins (No Walls)
400 cool down (200 IM/200 Choice)
*4300 total*

B:
600 (100 swim/50 kick)
600 Pull (breathe every 3/5 by 100)
3x200 @ 4:00 (descend 1-3)
400 w/Fins (No Walls)
3x200 @ 3:45 (descend 1-3)
400 w/Fins (No Walls)
400 cool down (100 non-free/100 free, repeat)
*3600 total*

C:
300 (100 swim/50 kick)
300 Pull (breathe every 3/5 by 50)
3x200 w/:30 rest (descend 1-3)
400 w/Fins (No Walls)
3x100 w/:20 rest (descend 1-3)
200 w/Fins (No Walls)
200 cool down (100 non-free/100 free, repeat)
*2300 total*

Friday, October 18

A:
400 swim/400 pull/200 Kick
12x25 @:30 (1 Tarzan/1 Cork Screw/1 swim)
6x50 @ :55 (25 Shark Drill/25 Kick)
6x75 @ 1:10 (25 Drill/50 Build)
400 IM (50 Kick/25 Drill/25 Swim)
6x150 @ 2:10 (100 with pull buoy/50 swim)
6x75 @ 1:20 (25 Kick/50 Build)
8x25 Fins @ :30 (25 underwater/25 swim)
300 Cool Down
*4300 total*

B:
400 swim/400 pull/200 Kick
12x25 @:45 (1 Tarzan/1 Cork Screw/1 swim)
6x50 @ 1:20 (25 Shark Drill/25 Kick)
6x75 @ 1:45 (25 Drill/50 Build)
4x150 @ 3:00 (100 with pull buoy/50 swim)
6x75 @ 2:00 (25 Kick/50 Build)
8x25 Fins @ :40 (25 underwater/25 swim)
200 Cool Down
*3500 total*

C:
300 swim/300 pull/100 Kick
6x50 w/:20 rest (25 Shark Drill/25 Kick)
6x75 w/:15 rest (25 Drill/50 Build)
4x150 pull w/:30 rest
4x75 w/:30 rest (25 Kick/50 Build)
150 Cool Down
*2500 total*

Wednesday, October 16

A:
5x200 w/:15 rest (swim/pull/swim/kick/IM by 200)
4 x [6x25 drill @ :30
      5x50 @ :50 (25 FAST!/25 easy)
      4x100 pull @ 1:30 (descend 1-4)]
200 cool down
*4400 total*

B:
4x200 w/:15 rest (swim/pull/swim/kick by 200)
3 x [6x25 drill @ :45
      5x50 @ :60 (25 FAST!/25 easy)
      4x100 pull @ 1:55 (descend 1-4)]
200 cool down
*3400 total*

C:
3x200 w/:30 rest (swim/pull/kick by 200)
2 x [6x25 drill w/:20 rest
      5x50 w/:20 rest (25 FAST!/25 easy)
      4x100 pull w/:20 rest (descend 1-4)]
200 cool down
*2400 total*

Monday, October 14

A:
500 Choice swim
2 x (200 IM/50 Kick)
10x50 @ :50 (descend 1-5, 6-10)
1650 Swim (FAST! Best time possible!)
100 recovery/easy
5x50 Kick @ 1:10
4x150 @ 2:15 (50 Drill/50 easy swim/50 FAST!)
300 easy pull/cool down
*4400 total*

B:
500 Choice swim
2 x (100 drill/50 Kick)
6x50 @ 1:05 (descend 1-6)
1650 Swim (FAST! Best time possible!)
100 recovery/easy
4x100 @ 2:30 (50 kick/50 drill)
200 easy pull/cool down
*3400 total*

C:
300 Choice swim
2 x (100 drill/50 Kick)
6x50 w/:15 rest (descend 1-6)
1000 Swim (FAST! Best time possible!)
100 recovery/easy
300 easy pull/cool down
*2300 total*

Friday, October 11

A:
500 Choice swim
100 Kick
300 IM (Kick/Drill/Swim by 25)
100 Kick
12x25 @ :30 (3 breaths/2 breaths/1/0 by 25)
8x75 w/ Paddles @ 1:10 (25 Scull/50 swim build)
6x150 @ 2:25 (50 choice kick/100 IM swim)
400 Snake Swim (25 ez/25 FAST)
6 x [50 w/band @ :60
     100 swim @ 1:30]
300 cool down (50 Frog/100 swim)
*4400 total*

B:
500 Choice swim
300 Kick/Drill/Swim by 25
12x25 @ :45 (4 breaths/3 breaths/2/1 by 25)
6x75 w/ Paddles @ 2:00 (25 Scull/50 swim build)
4x150 @ 3:30 (50 choice kick/100 swim)
400 Snake Swim (25 ez/25 FAST)
3 x [50 w/band @ 1:30
     100 swim @ 2:00]
300 cool down (50 Frog/100 swim)
*3300 total*

C:
300 Choice swim
300 Kick/Drill/Swim by 25
8x25 w/:15 rest (breathe every 5th stroke)
4x75 w/:20 rest (25 Scull/50 swim build)
4x150 w/:30 rest (50 choice kick/100 swim)
400 Snake Swim (25 ez/25 FAST)
300 cool down (50 Frog/100 swim)
*2400 total*

Wednesday, October 9

A:
10 min choice swim
300 Kick
6x75 @ 1:20 (50 Kick/25 Swim)
8x50 @ :60 (25 non-free/25 Free FAST)
2 x [4x50 w/band and paddles (no buoy) @ :45
     4x100 with band, buoy, & paddles @ 1:20
     200 easy/swim]
100 swim FAST @ 1:20/50 easy/recovery
2x100 swim FAST @ 1:20/50 easy/recovery
3x100 swim FAST @ 1:20/50 easy/recovery
300 cool down (NO Walls, Turn @ the T)
*~4300 total*

B:
10 min choice swim
300 Kick
8x75 @ 1:45 (25 Kick/50 Swim)
8x50 @ 1:20 (25 non-free/25 Free FAST)
4x50 w/band and paddles (no buoy) @ 1:15
4x100 with band, buoy, & paddles @ 2:15
200 easy/swim
3x100 swim FAST @ 1:50
300 cool down (NO Walls, Turn @ the T)
*~3300 total*

C:
10 min choice swim
100 Kick
4x75 w/:20 rest (25 Kick/50 Swim)
4x50 w/:20 rest (25 non-free/25 Free FAST)
4x50 pull w/:15 rest
4x100 pull w/:15
3 x [100 swim FAST w/:10 rest
      50 easy swim w/:30 rest]
300 cool down (NO Walls, Turn @ the T)
*~2200 total*

Monday, October 7

A:
200 Swim/200 Pull/200 IM/200 Kick/200 swim
12x25 IM order @ :40 (1 Kick/1 Drill/1 Swim)
3 x [2x100 IM @ 1:40
      4x200 Pull @ 3:00 (descend 1-4)]
300 cool down w/fins
*4600 total*

B:
200 Swim/200 Pull/200 Kick/200 swim
12x25 @ :50 (1 Kick/1 Drill/1 Swim)
3 x [2x50 @ 1:05 (25 free/25 non-free)
      4x150 Pull @ 3:00 (descend 1-4)]
300 cool down w/fins
*3500 total*

C:
200 Swim/200 Pull/100 Kick/100 swim
12x25 w/:15 rest (1 Kick/1 Drill/1 Swim)
2 x [4x50 w/:15 rest (25 free/25 non-free)
      4x100 Pull w/:30 rest (descend 1-4)]
300 cool down w/fins
*2400 total*

Wednesday, October 2

A:
400 with fins
100 Single Arm Drill (alternate every 25)
400 IM (50 Kick/25 Drill/25 Swim per stroke)
100 6/3/6 drill
20x25 swim (3 FAST! @ :20, 1 easy @ :30)
100 Recovery/easy
500 FAST For TIME!! Record time :)
200 Recovery/easy
15x50 pull (2 FAST! @ :45, 1 easy @ :60)
600 Pull (3/5/7 breathing pattern by 100)
300 (50 Kick/100 Swim, repeat)
200 cool down
*4100 Total*

B:
400 with fins
100 Single Arm Drill (alternate every 25)
300 (25 Kick/50 Swim, repeat)
100 6/3/6 drill
12x25 swim (3 FAST! @ :30, 1 easy @ :45)
100 Recovery/easy
500 FAST For TIME!! Record time :)
100 Recovery/easy
12x50 pull (2 FAST! @ :45, 1 easy @ :60)
300 Pull (3/5/7 breathing pattern by 50)
300 (50 Kick/100 Swim, repeat)
200 cool down
*3300 Total*

C:
300 with fins
100 Single Arm Drill (alternate every 25)
300 (25 Kick/50 Swim, repeat)
100 6/3/6 drill
12x25 swim (2 FAST! w/:10 rest, 1 easy w/:20 rest)
100 Recovery/easy
500 FAST For TIME!! Record time :)
100 Recovery/easy
300 Pull (3/5 breathing pattern by 50)
100 cool down
*2300 Total*

Monday, September 30

A:
400 swim w/fins/300 Pull/200 Kick/100 Drill
8x50 @ :60 (25 Swim/Climb out Dive in/25 FAST!)
600 (200 pull buoy build/100 Kick/repeat)
4x100 @ 1:45 (25 SPRINT kick w/NO board/75 swim)
600 pull (3/5 breathing pattern by 50)
16x25 @ :40 (4 of each stroke, IM order)
600 w/Fins (100 Swim/100 Kick/repeat)
300 cool down (swim w/NO Walls)
*4300 Total*

B:
400 swim w/fins/300 Pull/200 Kick/100 Drill
6x50 @ 1:15 (25 Swim/Climb out Dive in/25 FAST!)
500 (150 pull buoy build/100 Kick/repeat)
4x100 @ 2:20 (25 SPRINT kick w/NO board/75 swim)
400 pull (3/5 breathing pattern by 50)
12x25 @ :45 (2 non-free, 2 free, repeat)
400 w/Fins (100 Swim/100 Kick/repeat)
200 cool down (swim w/NO Walls)
*3500 Total*

C:
300 swim w/fins/200 Pull/100 Kick/100 Drill
6x50 w/:15 rest (25 Swim/Climb out Dive in/25 FAST!)
300 (100 pull buoy build/50 Kick/repeat)
3x100 w/:20 rest (25 SPRINT kick w/NO board/75 swim)
300 pull (3/5 breathing pattern by 50)
8x25 w/:10 rest (2 non-free, 2 free, repeat)
300 w/Fins (100 Swim/50 Kick/repeat)
100 cool down (swim w/NO Walls)
*2500 Total*

Wednesday, September 25

A:
500 as 200 Swim/50 Kick/repeat
300 Pull
200 Kick
5 x [200 swim (build) @ 2:50
      50 kick (FAST!) @ :60]
100 recovery/easy
6x125 @ 1:50 (25 Kick/100 swim)
5x200 @ 3:00 (100 swim/climb out/dive in/100 swim FAST)
12x25 @ :30 (2 FAST/1 easy)
200 cool down
*4600 total*

B:
500 as 200 Swim/50 Kick/repeat
200 Pull
100 Kick
4 x [200 swim (build) @ 3:50
      50 kick (FAST!) @ 1:20]
100 recovery/easy
4x125 @ 2:30 (25 Kick/100 swim)
3x200 @ 4:00 (100 swim/climb out/dive in/100 swim FAST)
12x25 @ :40 (2 FAST/1 easy)
200 cool down
*3600 total*

C:
400 as 150 Swim/50 Kick/repeat
200 Pull
100 Kick
3 x [200 swim (build) w/:20 rest
      50 kick (FAST!) w/:20 rest]
100 recovery/easy
3x200 w/:30 rest (100 swim/climb out/dive in/100 swim FAST)
6x25 w/:20 rest (2 FAST/1 easy)
100 cool down
*2400 total*

Monday, September 23

A:
15 min choice swim
5 min Kick with Fins
2 x [2x50 Drill (your choice) @ :55
      4x75@ 1:20 (25 non-free/50 free FAST!)
      6x100 Pull @ 1:20]
12x50 @ :60 (50 RACE/50 recovery)
3x100 w/:15 rest (25 Frog/25 Kick/50 swim)
200 Choice cool down
*~4100 total*

B:
15 min choice swim
5 min Kick with Fins
2 x [2x50 Drill (your choice) @ 1:10
      4x75@ 1:45 (25 non-free/50 free FAST!)
      6x100 Pull @ 1:55]
3x100 w/:15 rest (25 Frog/25 Kick/50 swim)
200 Choice cool down
*~3300 total*

C:
15 min choice swim
5 min Kick with Fins
2 x [2x50 Drill (your choice) w/:15 rest
      4x75@ w/:20 rest (25 non-free/50 free FAST!)
      4x100 Pull w/:15 rest]
2x100 w/:15 rest (25 Frog/25 Kick/50 swim)
100 Choice cool down
*~2500 total*

Monday, September 16

A:
600 (200 swim/100 Kick)
600 pull (3/5/7 breathing pattern by 50)
10x50 @ :55 (start in middle of pool...FAST turns!)
6x100 @ 1:40 (25 Kick/25 Sailboat drill/50 Swim build)
4x250 Pull @ 3:30 (200 strong/50 FAST!)
12x25 @ :30 (3 of each stroke, IM order)
600 w/fins (200 swim/100 Kick)
*4200 total*

B:
500 (200 swim/50 Kick)
500 pull (3/5/7 breathing pattern by 50)
8x50 @ 1:10 (start in middle of pool...FAST turns!)
5x100 @ 2:20 (25 Kick/25 Sailboat drill/50 Swim build)
4x200 Pull @ 4:00 (150 strong/50 FAST!)
12x25 @ :40 (2 non-free/1 free, repeat)
500 w/fins (150 swim/100 Kick)
*3500 total*

C:
400 (150 swim/50 Kick)
400 pull (3/5 breathing pattern by 50)
6x50 w/:15 rest (start in middle of pool...FAST turns!)
4x100 w/:20 rest (25 Kick/25 Sailboat drill/50 Swim build)
3x200 Pull w/:20 rest (150 strong/50 FAST!)
6x25 w/:10 rest (2 non-free/1 free, repeat)
200 w/fins (150 swim/50 Kick)
*2450 total*

Friday, September 13

A:
2x(200 swim/50 kick)
6:00 kick (:30 FAST!/:20 easy, repeat)
600 pull (100 swim/50 Shark Drill, repeat)
6 x [100 pull FAST @ 1:15
      50 pull easy @ :60]
6 x [100 swim FAST @ 1:15
      50 swim easy @ :60]
300 (100 IM/50 Tarzan drill, repeat)
8x50 w/fins @ :60 (odds: 25 underwater kick/25 swim, evens: 25 SPRINT/25 easy)
300 (100 IM/50 choice drill, repeat)
100 easy swim
*4300 total*

B:
2x(200 swim/50 kick)
6:00 kick (:30 FAST!/:20 easy, repeat)
600 pull (100 swim/50 Shark Drill, repeat)
5 x [100 pull FAST @ 1:45
      50 pull easy @ 1:20]
5 x [100 swim FAST @ 1:45
      50 swim easy @ 1:20]
300 (100 free/50 non-free, repeat)
100 easy swim
*3300 total*

C:
2x(200 swim/50 kick)
6:00 kick (:30 FAST!/:20 easy, repeat)
300 pull (100 swim/50 Shark Drill, repeat)
3 x [100 pull FAST w/:10 rest
      50 pull easy w/:30 rest]
3 x [100 swim FAST w/:10 rest
      50 swim easy w/:30 rest]
300 (100 free/50 non-free, repeat)
100 easy swim
*2300 total*

Wednesday, September 11

A:
200 Choice/200 Kick/200 Choice
100 Choice/100 Kick/100 Choice
3 x [2x100 @ 1:20
      2x75 @ 1:00
      2x50 @ :45
      4x25 IM order @ :30]
10x50 Pull @ :50 (2 FAST/2 easy/2 FAST/2 easy/2 FAST)
6x75 @ 1:20 (25 Kick/50 swim)
5x100 @ 1:30 (50 Drill/50 Build)
200 cool down
*4200 total*

B:
200 Choice/200 Kick/200 Choice
100 Choice/100 Kick/100 Choice
2 x [2x100 @ 1:50
      2x75 @ 1:25
      2x50 @ :55
      4x25 Tarzan drill @ :40]
10x50 Pull @ :60 (2 FAST/2 easy/2 FAST/2 easy/2 FAST)
8x75 @ 2:00 (25 Kick/50 swim)
200 cool down
*3300 total*

C:
200 Choice/200 Kick/200 Choice
2 x [2x100 w/:20 rest
      2x75 w/:15 rest
      2x50 w/:10 rest
      4x25 Tarzan drill w/:15 rest]
10x50 Pull @ :60 (2 FAST/2 easy/2 FAST/2 easy/2 FAST)
200 cool down
*2400 total*

Monday, September 9

We are BAAAAACCCCCK!!!
The pool is full of water again! Swimming has resumed in Clermont at the NTC:)

A:
500 Choice
100 Kick
300 Pull
100 Kick
3x600 w/:30 rest (#1 Pull, Build each 300, #2 Fins (100 swim/50 kick), #3 Pull, Build each 300)
6x50 Swim (2 Fast @ :45/1 easy @ :60/repeat)
6x200 @ 3:00 (Odds: IM Drill/Swim, Evens: pull buoy only)
4x50 @ :55 Cool Down (descend stroke count 1-4)
*4500 total*

B:
400 Choice
100 Kick
200 Pull
100 Kick
3x500 w/:30 rest (#1 Pull, Build each 250, #2 Fins (100 swim/50 kick), #3 Pull, Build each 250)
6x50 Swim (2 Fast @ :55/1 easy @ 1:10/repeat)
4x200 @ 4:00 (Odds: 50 non-free/150 free, Evens: pull buoy only)
4x50 @ 1:10 Cool Down (descend stroke count 1-4)
*3600 total*

C:
300 Choice
100 Kick
200 Pull
3x300 w/:30 rest (#1 Pull, #2 Fins (100 swim/50 kick), #3 Pull)
4x200 w/:20 rest (Odds: 50 non-free/150 free, Evens: pull buoy only)
4x50 w/:15 rest Cool Down (descend stroke count 1-4)
*2500 total*

Thursday, September 5

Hi Swimmers,
Don't think that we've forgotten about you...the NTC pool was drained on August 24th for repairs and will be reopening on September 9th.
Swim workouts will be posted on a regular basis starting Monday.
Thanks for your patience...and please enjoy a past workout from the archives!

Happy Swimming,
Coach Sara & Misty

Friday, August 23

A:
2 x (300 choice/200 drill/100 kick)
3 x [300 pull @ 4:30
     2x50 fast kick @1:10]
4x150 w/fins (50 kick on side/50 swim/50 kick on other side)
2 x [4x25 FAST! kick @ :35
     2x100 IM @ 1:40
     200 strong pull @ 3:00]
400 cool down (NO Walls)
*4400 Total*

B:
2 x (300 choice/100 drill/100 kick)
3 x [200 pull @ 3:00
     2x50 fast kick @ 1:30]
4x150 w/fins (50 kick on side/50 swim/50 kick on other side)
2 x [4x25 FAST! kick @ :45
     3x50 non-free @ 1:15
     150 strong pull @ 3:00]
300 cool down (NO Walls)
*3600 Total*

C:
2 x (200 choice/100 drill/100 kick)
3 x [200 pull w/:20 rest
     2x50 FAST! kick w/:20 rest]
4x150 w/fins (50 kick on side/50 swim/50 kick on other side)
300 cool down (NO Walls)
*2600 Total*

Wednesday, August 21

A:
500 Choice
500 Pull
500 Kick
12x25 @ :30 (1 Drill/1 build/1 FAST!)
5x150 @ 2:00 swim (descend 1-5)
5x125 @ 2:00 swim (all FAST!)
200 easy/recovery
400 Pull (3/5 breathing pattern by 50)
10x25 RACE!! @ :45
200 cool down
*4300 total*

B:
400 Choice
400 Pull
400 Kick w/fins
12x25 @ :40 (1 Drill/1 build/1 FAST!)
5x100 @ 2:00 swim (descend 1-5)
5x75 @ 2:00 swim (all FAST!)
200 easy/recovery
400 Pull (3/5 breathing pattern by 50)
10x25 RACE!! @ :45
200 cool down
*3400 total*

C:
300 Choice
300 Pull
100 Kick
12x25 w/:15 rest (1 Drill/1 build/1 FAST!)
5x100 w/:15 rest swim (descend 1-5)
5x50 w/:30 rest swim (all FAST!)
100 easy/recovery
300 Pull (3/5 breathing pattern by 50)
6x25 RACE!! w/:30 rest
100 cool down
*2400 total*

Monday, August 19

A:
400 Choice
300 Pull
200 Kick
100 Drill
3 x [4x25 Drill @ :30
      5x100 (25 back/25 breast/50 free) @ 1:45
      400 pull w/:30 rest (RACE effort!)]
200 cool down
*4200 total*

B:
400 Choice
300 Pull
200 Kick
100 Drill
3 x [4x25 Drill @ :40
      3x100 (25 non-free/75 free) @ 2:10
      300 pull w/:30 rest (RACE effort!)]
200 cool down
*3300 total*

C:
400 Choice
200 Pull
100 Kick
2 x [4x25 Drill w/:10 rest
      3x100 (25 non-free/75 free) w/:20 rest
      300 pull w/:60 rest (RACE effort!)]
200 cool down
*2300 total*

Wednesday, August 14

A:
300 Swim/300 Pull
200 Kick/200 Drill
6x75 @ 1:30 (50 Kick/25 Swim FAST!)
6x75 @ 1:20 (50 Swim/25 Kick FAST!)
4x100 Pull @ 1:20
2x100 Kick @ 2:00
4x100 Pull @ 1:20
500 FAST FOR TIME!!
200 recovery/easy
8x50 @ :55 (25 Drill/25 non-free)
4x50 w/:10 rest (25 Frog/25 Sailboat drill)
400 cool down w/fins
*4600 Total*

B:
300 Swim/300 Pull
200 Kick/200 Drill
4x75 @ 2:00 (50 Kick/25 Swim FAST!)
4x75 @ 1:40 (50 Swim/25 Kick FAST!)
4x100 Pull @ 1:50
2x100 Kick @ 2:30
500 FAST FOR TIME!!
200 recovery/easy
6x50 @ :55 (25 Drill/25 non-free)
4x50 w/:10 rest (25 Frog/25 Sailboat drill)
300 cool down w/fins
*3700 Total*

C:
300 Swim/200 Pull
100 Kick/100 Drill
4x75 w/:15 rest (50 Swim/25 Kick FAST!)
4x100 Pull w/:20 rest
500 FAST FOR TIME!!
100 recovery/easy
6x50 w/:15 rest (25 Drill/25 non-free)
100 cool down w/fins
*2400 Total*

Monday, August 12

A:
4x200 (100 swim/50 drill/50 kick) w/:15 rest
300 IM (25 kick/25 drill/25 swim) w/:30 rest
1000 (200 pull with buoy/50 kick) w/:60 rest
3x300 @ 4:30 (with rotating fast 100)
12x100 w/fins @ 1:35 (1 FAST swim, 1 FAST kick, 1 easy swim, repeat)
200 cool down
*4400 total*

B:
3x200 (100 swim/50 drill/50 kick) w/:20 rest
750 (200 pull with buoy/50 kick) w/:60 rest
4x200 @ 4:00 (with rotating fast 50)
12x100 w/fins @ 1:55 (1 FAST swim, 1 FAST kick, 1 easy swim, repeat)
200 cool down
*3600 total*

C:
2x200 (100 swim/50 drill/50 kick) w/:20 rest
500 (200 pull with buoy/50 kick) w/:60 rest
4x200 w/:30 rest (with rotating fast 50)
6x100 w/fins w/:20 rest (1 FAST swim, 1 FAST kick, 1 easy swim, repeat)
100 cool down
*2400 total*

Friday, August 9

A:
3x500 warm up (#1 swim, #2 pull, #3 50 swim/50 kick)
6x150 pull @ 2:20 (50 shark drill/100 build)
500 swim (5 Pop Ups, 100 swim, repeat)
8x50 w/:10 rest (25 Frog/25 sailboat drill)
5x100 swim @ 1:30 (descend 1-5)
8x25 w/fins w/:15 rest (underwater kick)
300 cool down
*4300 total*

B:
3x500 warm up (#1 swim, #2 pull, #3 50 swim/50 kick)
4x150 pull @ 3:00 (50 shark drill/100 build)
400 swim (5 Pop Ups, 100 swim, repeat)
6x50 w/:10 rest (25 Frog/25 sailboat drill)
4x100 swim @ 2:00 (descend 1-4)
6x25 w/fins w/:15 rest (underwater kick)
200 cool down
*3550 total*

C:
3x300 warm up (#1 swim, #2 pull, #3 50 swim/50 kick)
4x100 pull w/:15 rest (50 shark drill/50 build)
400 swim (5 Pop Ups, 100 swim, repeat)
4x50 w/:10 rest (25 Frog/25 sailboat drill)
3x100 swim w/:20 (descend 1-3)
4x25 w/fins w/:20 rest (underwater kick)
100 cool down
*2400 total*

Monday, August 5

A:
500 (200 swim/50 kick, repeat)
300 Pull
200 Kick
20x25 @ :30 (#1-5 Shark Drill, 6-10 Tarzan, 11-15 Single Arm, 16-20 non-free)
8x125 @ 2:05 (25 choice kick/100 IM Swim)
300 Pull (Breathe every 3/5/3 by 100)
300 Swim (NO Walls)
400 w/Fins (100 Kick/100 Swim, repeat)
10x50 @ :55 (#1-5 25 Drill/25 Build, 6-10 25 non-free/25 Free FAST!)
200 cool down
*4200 Total*

B:
500 (200 swim/50 kick, repeat)
300 Pull
200 Kick
20x25 @ :40 (#1-5 Shark Drill, 6-10 Tarzan, 11-15 Single Arm, 16-20 non-free)
6x125 @ 2:30 (25 kick/100 Swim)
300 Pull (Breathe every 3/5/3 by 100)
300 Swim (NO Walls)
400 w/Fins (100 Kick/100 Swim, repeat)
200 cool down
*3500 Total*

C:
400 (150 swim/50 kick, repeat)
20x25 w/:10 rest (#1-5 Shark Drill, 6-10 Tarzan, 11-15 Single Arm, 16-20 non-free)
4x125 w/:30 rest (25 kick/100 Swim)
300 Pull (Breathe every 3/5/3 by 100)
300 Swim (NO Walls)
300 w/Fins (100 Kick/100 Swim, repeat)
100 cool down
*2400 Total*

Wednesday, July 31

A:
300 swim
300 pull
300 IM (kick/drill/swim)
5 x [50 kick @ :60
      50 drill @ :50
      100 build @ 1:30]
10 minutes "Buddy 25s" (Swimmer A: Vertical kick in middle of pool, Swimmer B: Swims to wall and back, switch places, continous)
20x50 pull (5 as DPS @ :50, 5 easy @:50, 5 build @ :45, 5 FAST! @ 1:00
100 easy/recovery
400 w/fins (50 dolphin kick on back/50 swim, repeat)
200 cool down
*4100 total*

B:
300 swim
300 pull
300 kick/drill/swim by 25
3 x [50 kick @ 1:15
      50 drill @ 1:05
      100 build @ 2:00]
10 minutes "Buddy 25s" (Swimmer A: Vertical kick in middle of pool, Swimmer B: Swims to wall and back, switch places, continous)
12x50 pull (4 as DPS @ :60, 5 build @ :55, 5 FAST! @ 1:15
100 easy/recovery
300 w/fins (50 dolphin kick on back/50 swim, repeat)
100 cool down
*3100 total*

C:
300 swim
300 pull
300 kick/drill/swim by 25
3 x [50 kick w/:15 rest
      50 drill w/:15 rest
      100 build w/:15 rest]
10 minutes "Buddy 25s" (Swimmer A: Vertical kick in middle of pool, Swimmer B: Swims to wall and back, switch places, continous)
200 cool down
*2200 total*

Monday, July 29

A:
600 (100 Swim/50 Kick)
3x200 w/:15 rest (100 Drill/100 Build)
15x50 @ :55 (2 Drill/1 Build)
8x75 (25Kick/25Drill/25Build) @ 1:20 (#1-4 IM, #5-8 Free)
3x300 @ :15 sec rest
#1 Pull Breathe every 3/5 by 100
#2 Swim 100ez/100mod/100fast
#3 Pull Breathe every 3/5 by 100
6x50 @ :10 sec rest (#1-3 25 Feet First/25 Swim, #4-6 25 Tarzan/25 Swim)
400 w/Fins (100 Swim/100 Kick, repeat)
*4100 total*

B:
600 (100 Swim/50 Kick)
3x200 w/:15 rest (100 Drill/100 Build)
12x50 @ 1:10 (2 Drill/1 Build)
4x75 (25Kick/25Drill/25Build) @ 1:45
2x300 @ :15 sec rest
#1 Pull Breathe every 3/5 by 50
#2 Swim 100ez/100mod/100fast
6x50 @ :10 sec rest (#1-3 25 Feet First/25 Swim, #4-6 25 Tarzan/25 Swim)
100 cool down
*3100 total*

C:
300 (100 Swim/50 Kick)
2x200 w/:15 rest (100 Drill/100 Build)
9x50 w/;10 rest (2 Drill/1 Build)
4x75 (25Kick/25Drill/25Build) w/:20 rest
2x300 w/:20 sec rest
#1 Pull Breathe every 3/5 by 50
#2 Swim 100ez/100mod/100fast
3x50 @ :10 sec rest (#1-3 25 Feet First/25 Swim, #4-6 25 Tarzan/25 Swim)
100 cool down
*2300 total*

Friday, July 26

*Long Course Meters*

A:
200 Choice Swim
200 Pull
200 Choice Swim
200 Kick
6x50 drill @ 1:10 (1 Sailboat/1 Catch-up/1 Fist)
1 x 100/200/300/400/500/400/300/200/100 @ 1:30 per 100 (First 100 is always FAST!, pull second half of ladder)
6x50 drill @ 1:10 (1 Sailboat/1 Catch-up/1 Fist)
300 w/fins (50 Kick/100 swim, repeat)
200 cool down
*4400 total*

B:
200 Choice Swim
200 Pull
200 Choice Swim
200 Kick
6x50 drill @ 1:30 (1 Sailboat/1 Catch-up/1 Fist)
1 x 100/200/300/400/300/200/100 @ 2:00 per 100 (First 100 is always FAST!, pull second half of ladder)
6x50 drill @ 1:30 (1 Sailboat/1 Catch-up/1 Fist)
300 w/fins (50 Kick/100 swim, repeat)
200 cool down
*3500 total*

C:
200 Choice Swim
200 Pull
200 Choice Swim
200 Kick
6x50 drill w/:15 rest (1 Sailboat/1 Catch-up/1 Fist)
1 x 100/200/300/300/200/100 @ 2:00 per 100 (First 100 is always FAST!, pull second half of ladder)
300 w/fins (50 Kick/100 swim, repeat)
*2600 total*

Wednesday, July 24

A:
10 min choice swim warm up
6 min kick (:40 easy, :20 HARD!, repeat)
16x25 @ :30 (2 Drill/2 Build to FAST!)
2 x [4x25 IM @ :30
      3x50 @ :45 (25 FAST!/25 easy)
      4x100 @ 1:25 (50 FAST!/50 easy)
      5x150 @ 2:15 (100 FAST!/50 easy)]
6x25 w/:10 rest (1 feet-first/1 underwater/1 Frog, repeat)
150 cool down
*~4200 Total*

B:
10 min choice swim warm up
6 min kick (:40 easy, :20 HARD!, repeat)
16x25 @ :40 (2 Drill/2 Build to FAST!)
2 x [4x25 non-free @ :40
      3x50 @ :60 (25 FAST!/25 easy)
      3x100 @ 2:00 (50 FAST!/50 easy)
      3x150 @ 3:00 (100 FAST!/50 easy)]
6x25 w/:10 rest (1 feet-first/1 underwater/1 Frog, repeat)
150 cool down
*~3300 Total*

C:
10 min choice swim warm up
6 min kick (:40 easy, :20 HARD!, repeat)
12x25 w/:10 rest (2 Drill/2 Build to FAST!)
4x25 non-free w/:10 rest
4x50 w/:15 rest (25 FAST!/25 easy)
4x100 w/:20 rest (50 FAST!/50 easy)
4x150 w/:30 rest (100 FAST!/50 easy)]
6x25 w/:10 rest (1 feet-first/1 underwater/1 Frog, repeat)
150 cool down
*~2400 Total*

Monday, July 22

A:
400 Choice/300 Pull/200 IM/100 Kick
4 x [2x200 @ 2:40 (1 FAST!, 1 easy)
     3x100 @ 1:20 (2 FAST!, 1 easy)
     4x50 Fast @ :45 (3 FAST!, 1 easy)
     100 backstroke easy/recovery]
*swim rounds #1 & 3; pull round #2; w/fins round #4
200 choice cool down
*5200 Total*

B:
400 Choice/300 Pull/200 non-free/100 Kick
3 x [2x200 @ 4:00 (1 FAST!, 1 easy)
     3x100 @ 2:00 (2 FAST!, 1 easy)
     4x50 Fast @ :60 (3 FAST!, 1 easy)
     100 swim easy/recovery]
*swim round #1; pull round #2; w/fins round #3
200 choice cool down
*4200 Total*

C:
300 Choice/200 Pull/100 non-free/100 Kick
2 x [2x200 w/:30 rest (1 FAST!, 1 easy)
     3x100 @ w/:20 rest (2 FAST!, 1 easy)
     4x50 Fast w/:15 rest (3 FAST!, 1 easy)
     100 swim easy/recovery]
*swim round #1; pull round #2
200 choice cool down
*2900 total*

Friday, July 19

*Long Course Meters*

Aquathon Workout:
600 snake swim/3 laps around soccer field (~1 mile)
300 snake swim/2 laps around soccer field (~2/3 mile)

Swim Workout:

A:
500 choice/300 pull/200 kick
500 pull (build each 100)
500 (50 kick/200 IM, repeat)
300 pull (build each 100)
300 (50 kick/100 IM, repeat)
3 x [100 FAST! swim @ 2:00
     100 easy kick @ 2:30]
8x50 fins @ 1:05 (25 FAST!/25 easy)
4x100 @ 2:00 (25 kick/25 swim)
300 cool down
*4300 total*

B:
400 choice/300 pull/200 kick
400 pull (build each 100)
400 (50 kick/50 drill/100 swim, repeat)
300 pull (build each 100)
300 (50 kick/50 non-free/50 free, repeat)
3 x [100 FAST! swim @ 2:30
     100 easy kick @ 3:00]
4x50 fins @ 1:20 (25 FAST!/25 easy)
3x100 @ 2:30 (25 kick/25 swim)
200 cool down
*3600 total*

C:
200 choice/200 pull/200 kick
300 pull (build each 100)
300 (50 kick/50 drill/50 swim, repeat)
300 pull (build each 100)
300 (50 kick/50 non-free/50 free, repeat)
2 x [100 FAST! swim w/:30 rest
     100 easy kick w/:30 rest]
4x50 fins w/:20 rest (25 FAST!/25 easy)
100 cool down
*2500 total*

Wednesday, July 17

A:
500 choice
500 pull
10x50 @ :50 (25 swim, get out, dive in, 25 swim)
300 pull w/:20 rest
300 w/:20 rest (50 fast kick/250 fast swim)
200 pull w/:15 rest
200 w/:15 rest (50 fast kick/150 fast swim)
100 pull w/:10 rest
100 w/:10 rest (50 fast kick/50 fast swim)
100 easy swim
6x50 @ :50 (dive in, 25 FAST!, 25 easy)
6x75 @ 1:10 (dive in, 50 FAST!, 25 easy)
6x100 @ 2:00(dive in, 75 FAST!, 25 easy)
4x50 w/fins @ 1:00 (underwater kick)
*4400 total*

B:
400 choice
400 pull
8x50 @ 1:10 (25 swim, get out, dive in, 25 swim)
300 pull w/:30 rest
300 w/:30 rest (50 fast kick/250 fast swim)
200 pull w/: 20 rest
200 w/:20 rest (50 fast kick/150 fast swim)
100 pull w/:15 rest
100 w/:15 rest (50 fast kick/50 fast swim)
100 easy swim
6x50 @ 1:10 (dive in, 25 FAST!, 25 easy)
6x100 @ 2:30(dive in, 75 FAST!, 25 easy)
4x50 w/fins @ 1:10 (kick on your back)
*3600 total*

C:
300 choice
300 pull
6x50 w/:20 rest (25 swim, get out, dive in, 25 swim)
2 x [200 pull w/: 20 rest
200 w/:20 rest (50 fast kick/150 fast swim)]
100 easy swim
8x50 w/:20 rest (dive in, 25 FAST!, 25 easy)
4x50 w/fins w/:15 rest (kick on your back)
*2400 total*

Monday, July 15

A:
500 choice
500 w/pull buoy (300 pull/200 shark drill)
200 as 100 kick/100 drill
10x50 @ 1:05 (25 swim, climb out, do 3 pushups, dive in, 25 swim)
600 snake swim (50 easy/50 FAST!)
6x50 @ 1:20 (25 feet-first w/buoy, 25 non-free w/buoy)
6x50 @ 1:20 (25 tombstone kick, 25 regular kick)
600 snake swim (50 easy/50 FAST!)
6x50 @ :60 (25 swim, climb out, do 5 squat jumps, dive in, 25 swim)
200 cool down
*4000 Total*

B:
400 choice
400 w/pull buoy (300 pull/100 shark drill)
200 as 100 kick/100 drill
8x50 @ 1:15 (25 swim, climb out, do 3 pushups, dive in, 25 swim)
500 snake swim (50 easy/50 FAST!)
6x50 @ 1:30 (25 feet-first w/buoy, 25 non-free w/buoy)
6x50 @ 1:30 (25 tombstone kick, 25 regular kick)
500 snake swim (50 easy/50 FAST!)
6x50 @ 1:20 (25 swim, climb out, do 5 squat jumps, dive in, 25 swim)
100 cool down
*3400 Total*

C:
300 choice
300 w/pull buoy (200 pull/100 shark drill)
200 as 100 kick/100 drill
6x50 w/:15 rest (25 swim, climb out, do 3 pushups, dive in, 25 swim)
400 snake swim (50 easy/50 FAST!)
4x50 w/:20 rest (25 feet-first w/buoy, 25 non-free w/buoy)
4x50 w/:20 rest (25 tombstone kick, 25 regular kick)
400 snake swim (50 easy/50 FAST!)
4x50 w/:20 rest (25 swim, climb out, do 5 squat jumps, dive in, 25 swim)
100 cool down
*2600 Total*

Wednesday, July 10

A:
500 choice/400 pull/300 IM (kick/drill/swim)/200 kick/100 Tarzan drill
20x25 (1 FAST! @ :20/1 ez @ :30/2 FAST!/1 ez/3 FAST!...etc)
300 pull (NO walls)
14x50 (1 FAST! @ :40/1 ez @ :60/2 FAST!/1 ez/3 FAST!...etc)
500 pull (250 smooth, 250 strong)
5x150 @ 2:30 (50 kick/100 swim)
200 cool down
*4450 total*

B:
400 choice/300 pull/300 (kick/drill/swim)/100 Tarzan drill
20x25 (1 FAST! @ :30/1 ez @ :40/2 FAST!/1 ez/3 FAST!...etc)
300 pull (NO walls)
14x50 (1 FAST! @ :50/1 ez @ 1:10/2 FAST!/1 ez/3 FAST!...etc)
300 pull (150 smooth, 150 strong)
300 (50 kick/100 swim)
100 cool down
*3300 total*

C:
300 choice/300 pull/300 (kick/drill/swim)
12x25 w/:10 rest (2 FAST!/1 easy, repeat)
300 pull (NO walls)
9x50 w/:20 rest (2 FAST!/1 easy, repeat)
300 (50 kick/100 swim)
100 cool down
*2350 total*

Monday, July 8

A:
800 (200 swim/200 pull, repeat)
6x50 kick @ :60
600 pull
6x50 @ :55 (25 non-free/25 free)
100 easy swim
500 FAST!! for time!
200 easy recovery swim
6x50 @ :60 (25 sculling/25 Tarzan)
400 swim (get out & dive back in at each 100 wall)
6x50 fins @ :50 (25 underwater kick/25 swim)
300 swim (NO Walls)
6x50 @ :60 (low buoy drill)
200 cool down
*4600 total*

B:
600 (200 swim/200 pull, repeat)
6x50 kick @ 1:20
400 pull
6x50 @ 1:10 (25 non-free/25 free)
100 easy swim
500 FAST!! for time!
200 easy recovery swim
6x50 @ 1:15 (25 sculling/25 Tarzan)
300 swim (get out & dive back in at each 100 wall)
6x50 fins @ :60 (25 underwater kick/25 swim)
300 swim (NO Walls)
*3600 total*

C:
400 (200 swim/200 pull)
4x50 kick w/:15 rest
300 pull
4x50 w/:10 rest(25 non-free/25 free)
100 easy swim
500 FAST!! for time!
100 easy recovery swim
4x50 w/:15 rest (25 sculling/25 Tarzan)
300 swim (get out & dive back in at each 100 wall)
200 cool down (NO walls)
*2500 total*

Friday, July 5

*Long Course Meters*

A:
4x150 w/:10 rest (100 swim/50 kick)
4x100 Pull @ 1:45 (descend 1-4)
6x50 @ 1:05 (descend stroke count 1-3, 4-6)
3x400 w/:20 sec rest (200 pull/get out & dive in/200 swim FAST!)
6x50 @ 1:10 (25 kick/25 sailboat drill)
3x400 w/:20 sec rest (200 pull/get out & dive in/200 swim FAST!)
6x50 @ 1:00 (2 FAST!/1 easy)
200 cool down
*4500 total*

B:
4x150 w/:10 rest (100 swim/50 kick)
6x50 @ 1:15 (descend stroke count 1-3, 4-6)
2x400 w/:30 sec rest (200 pull/get out & dive in/200 swim FAST!)
6x50 @ 1:30 (25 kick/25 sailboat drill)
2x400 w/:30 sec rest (200 pull/get out & dive in/200 swim FAST!)
6x50 @ 1:00 (2 FAST!/1 easy)
200 cool down
*3300 total*

C:
4x150 w/:20 rest (100 swim/50 kick)
6x50 w/:15 rest (descend stroke count 1-3, 4-6)
2x400 w/:45 sec rest (200 pull/get out & dive in/200 swim FAST!)
6x50 w/:20 rest (25 kick/25 sailboat drill)
6x50 w/:15 rest (2 FAST!/1 easy)
200 cool down
*2500 total*

Wednesday, July 3

A:
600 w/fins
400 (100 IM/100 free, repeat)
200 choice drill
12x25 @ :30 (2 FAST!/1 easy)
500 pull (build each 100)
8x75 @ 1:30 (50 FAST!/25 easy)
500 pull (3/5/7/5/3 breathing pattern by 100)
6x150 w/fins @ 2:30 (100 FAST!/50 easy)
500 choice cool down
*4500 Total*

B:
500 w/fins
400 (100 non-free/100 free, repeat)
100 choice drill
12x25 @ :40 (2 FAST!/1 easy)
400 pull (build each 100)
6x75 @ 1:50 (50 FAST!/25 easy)
400 pull (3/5/3/5 breathing pattern by 100)
4x150 w/fins @ 3:10 (100 FAST!/50 easy)
400 choice cool down
*3500 Total*

C:
400 w/fins
400 (100 drill/100 free, repeat)
12x25 w/:10 rest (2 FAST!/1 easy)
300 pull (build each 100)
4x75 w/:20 rest (50 FAST!/25 easy)
300 pull (3/5/3 breathing pattern by 100)
4x100 w/fins w/:30 rest (50 FAST!/50 easy)
100 choice cool down
*2500 Total*

Monday, July 1

A:
10 min choice swim
6 min kick (:30 FAST!, :30 easy, repeat)
20x50:
#1-5 Catch-up w/stick or single paddle @ :50
#6-10 25 right arm/25 left arm @ :55
#11-15 25 Scull/25 Swim @ :60
#16-20 25 non-free/25 free @ :55
5x100 @ 1:40 (50 Kick/50 Swim)
3x400 pull w/:20 rest (3/5 breathing pattern by 50)
12x25 w/fins @ :30 (1-6 underwater kick, 7-12 FAST!)
400 choice with fins
*~4200 total*

B:
10 min choice swim
6 min kick (:30 FAST!, :30 easy, repeat)
20x50:
#1-5 Catch-up w/stick or single paddle @ 1:10
#6-10 25 right arm/25 left arm @ 1:05
#11-15 25 Scull/25 Swim @ 1:15
#16-20 25 non-free/25 free @ 1:05
3x300 pull w/:20 rest (3/5 breathing pattern by 50)
12x25 w/fins @ :40 (1-5 underwater kick, 6-10 FAST!)
300 choice with fins
*~3200 total*

C:
10 min choice swim
6 min kick (:30 FAST!, :30 easy, repeat)
20x50 w/:10 rest:
#1-5 Catch-up w/stick or single paddle
#6-10 25 right arm/25 left arm
#11-15 25 Scull/25 Swim
#16-20 25 non-free/25 free
3x200 pull w/:20 rest (3/5 breathing pattern by 50)
8x25 w/fins w/:10 rest (odds FAST!, evens easy)
200 choice with fins
*~2400 total*

Friday, June 28

*Long Course Meters*

A:
10 minute swim with fins
5 minute kick with fins
3x200 @ 3:10 (1 swim/1 pull/1 swim)
2x250 w/:20 rest (25 kick/25 Frog/100 FAST swim/100 easy swim)
10x50 @ :60 Flag-2-Flag (Start under flags, SPRINT to opposite flags. Tread water in between each, no resting on wall or lane rope.)
2x500 @ 7:15 (#1 Swim Build each 100; #2 Pull @ 90% Effort)
6x50 @ 1:05 (start in center of pool, 25 easy, climb out, dive in, 25 FAST!)
3x200 @ 3:10 (1 Pull/1 swim/1 pull)
200 ez with fins
*~4400 total*

B:
10 minute swim with fins
5 minute kick with fins
3x200 @ 4:10 (1 swim/1 pull/1 swim)
2x250 w/:20 rest (25 kick/25 Frog/100 FAST swim/100 easy swim)
6x50 @ 1:15 Flag-2-Flag (Start under flags, SPRINT to opposite flags. Tread water in between each, no resting on wall or lane rope.)
2x400 w/:20 rest (#1 Swim Build each 100; #2 Pull @ 90% Effort)
6x50 @ 1:20 (start in center of pool, 25 easy, climb out, dive in, 25 FAST!)
200 ez with fins
*~3300 total*

C:
10 minute swim with fins
5 minute kick with fins
3x200 w/:20 rest (1 swim/1 pull/1 swim)
2x250 w/:20 rest (25 kick/25 Frog/100 FAST swim/100 easy swim)
6x50 @1:30 Flag-2-Flag (Start under flags, SPRINT to opposite flags. Tread water in between each, no resting on wall or lane rope.)
2x300 w/:20 rest (#1 Swim Build each 100; #2 Pull @ 90% Effort)
100 ez with fins
*~2600 total*

Wednesday, June 26

A:
4x150 w/:10 rest (100 Swim/50 Kick)
400 pull (with buoy and BAND)
10x25 @ :30 (1 Drill/1 Build, repeat)
10x25 @ :30 (1 easy/1 FAST!)
200 recovery pull
10x50 @ :50 (1 easy/1 FAST)
200 recovery pull
6x75 @ 1:15 IM order (25 Kick/25 Drill/25 Swim)
6x100 @ 1:30 (1 easy/1 FAST!)
300 recovery pull
200 cool down
*4000 total*

B:
4x150 w/:10 rest (100 Swim/50 Kick)
400 pull (with buoy and BAND)
10x25 @ :40 (1 Drill/1 Build, repeat)
10x25 @ :40 (1 easy/1 FAST!)
200 recovery pull
10x50 @ 1:10 (1 easy/1 FAST)
200 recovery pull
6x100 @ 2:15 (1 easy/1 FAST!)
200 cool down
*3200 total*

C:
4x150 w/:10 rest (100 Swim/50 Kick)
10x25 w/:10 rest (1 Drill/1 Build, repeat)
10x25 w/:10 rest (1 easy/1 FAST!)
200 recovery pull
6x50 w/:15 rest (1 easy/1 FAST)
200 recovery pull
4x100 w/:20 rest (1 easy/1 FAST!)
100 cool down
*2300 total*

Monday, June 24

A:
400 choice/300 pull/200 IM/100 kick
100 drill @ 1:40
200 @ 3:20 (50 kick/100 swim/50 kick)
300 IM @ 5:20 (25 kick/25 drill/25 swim)
300 pull @ 4:15 (breathing pattern 3/5 by 50)
200 pull @ 2:50 (breathing pattern 3/5 by 50)
100 pull @ 1:25 (breathing pattern 3/5 by 50)
8x75 @ 1:20 (odds: FAST! from a dive/evens: back/breast/free)
15 minute swim: your choice, fins, pull, kick. etc...NO stopping!!
9x50 @ :50 (1 kick/1 sailboat drill/1 shark drill)
300 cool down (50 kick/100 swim)
*~4400 total*

B:
300 choice/200 pull/100 kick
100 drill @ 2:00
200 @ 4:30 (50 kick/100 swim/50 kick)
300 w/:20 rest (25 kick/25 drill/25 swim)
300 pull @ 5:30 (breathing pattern 3/5 by 50)
200 pull @ 3:40 (breathing pattern 3/5 by 50)
100 pull @ 1:50 (breathing pattern 3/5 by 50)
4x75 @ 1:45 (odds: FAST! from a dive/evens: free/non-free/free)
15 minute swim: your choice, fins, pull, kick. etc...NO stopping!!
6x50 @ 1:10 (1 kick/1 sailboat drill/1 shark drill)
300 cool down (50 kick/100 swim)
*~3400 total*

C:
300 choice/200 pull/100 kick
100 drill w/:10 rest
200 w/:10 rest (50 kick/100 swim/50 kick)
300 pull w/:20 rest (breathing pattern 3/5 by 50)
4x75 w/:20 rest (odds: FAST! from a dive/evens: free/non-free/free)
15 minute swim: your choice, fins, pull, kick. etc...NO stopping!!
6x50 w/:10 rest (1 kick/1 sailboat drill/1 shark drill)
100 cool down
*~2400 total*

Pageviews by Countries

Graph of most popular countries among blog viewers
EntryPageviews
United States
4078
Canada
358
United Kingdom
276
Germany
123
Australia
95
Mexico
91
Spain
75
Italy
70
Hong Kong
36
Guam
25


I just wanted to give everyone a quick look at where other people are swimming WITH you!
Hello to all the swimmers in the USA, Canada, UK, and Australia.
Guten tag to swimmers in Germany.
Hola Mexican and Spanish swimmers.
Ciao to the swimmers in Italy.
你好 to our Hong Kong swimmers.
And Hafa adai to everyone swimming in Guam!

**These are only the TOP 10 countries with page-views! Everyone else is also much loved!!

Friday, June 21

**Long Course Meters**

Aquathlon:
500 Choice
500 (100 Drill/100 Kick/repeat)
45 minutes continuous: 600 snake swim/.75 mile run/repeat
200 easy swim cool down

Swim:
A:
500 Choice
500 (100 Drill/100 Kick/repeat)
400 Pull (NO walls, build to FAST)
8x50 @ :55 (6/3/6 drill)
300 Pull (100 easy/100 medium/100 FAST!)
8x50 @ :55 (non-free)
200 Pull (100 easy/100 FAST!)
8x50 @ :55 (descend 1-4)
100 Pull  (all FAST!)
8x50 @ :55 (descend stroke count 1-4)
4x150 w/board w/:15 rest 50 Sailboat drill/50 Kick/50 Shark drill)
200 cool down
*4400 Total*

B:
400 Choice
400 (100 Drill/100 Kick/repeat)
400 Pull (NO walls, build to FAST)
6x50 @ 1:10 (6/3/6 drill)
300 Pull (100 easy/100 medium/100 FAST!)
6x50 @ 1:20 (non-free)
200 Pull (100 easy/100 FAST!)
6x50 @ 1:05 (descend 1-4)
100 Pull  (all FAST!)
6x50 @ 1:10 (descend stroke count 1-3, 4-6)
2x150 w/board w/:15 rest 50 Sailboat drill/50 Kick/50 Shark drill)
200 cool down
*3500 Total*

C:
300 Choice
300 (50 Drill/50 Kick/repeat)
300 Pull (NO walls)
4x50 w/:15 rest (6/3/6 drill)
300 Pull (100 easy/100 medium/100 FAST!)
4x50 w/:15 rest (non-free)
200 Pull (100 easy/100 FAST!)
4x50 w/:15 rest (descend 1-4)
100 Pull (all FAST!)
4x50 w/:15 rest (descend stroke count 1-4)
100 cool down
*2400 Total*

Wednesday, June 19

A:
6x150 @ 2:30 (100 Swim/50 Kick)
12x25 @ :30 (1 Drill/1 Underwater kick/1 FAST!, repeat)
3 x [2x200 (1 FAST!/1 ez) @ 3:00
      3x100 (2 FAST!/1 ez) @ 1:30
      4x50 (3 FAST!/1 ez) @ :50
      (round #1: Swim, #2: Pull, #3: Swim)]
300 pull (25 back/75 free)
100 cool down
*4300 total*

B:
6x150 @ 3:15 (100 Swim/50 Kick)
12x25 @ :40 (1 Drill/1 Underwater kick/1 FAST!, repeat)
2 x [2x200 (1 FAST!/1 ez) @ 4:00
      3x100 (2 FAST!/1 ez) @ 1:55
      4x50 (3 FAST!/1 ez) @ :60
      (round #1: Swim, #2: Pull)]
300 pull (25 back/75 free)
100 cool down
*3400 total*

C:
4x150 w/:15 rest (100 Swim/50 Kick)
6x25 @ w/:10 rest (1 Drill/1 Underwater kick/1 FAST!, repeat)
2 x [2x150 (1 FAST!/1 ez) w/:30 rest
      3x100 (2 FAST!/1 ez) w/:20 rest
      4x50 (3 FAST!/1 ez) w/:10 rest
      (round #1: Swim, #2: Pull)]
100 cool down
*2450 total*

Monday, June 17

A:
10 min Choice Swim
5 min Kick (:20 hard/:40 easy)
300 Pull (3/5 breathing pattern by 50)
8x75 @ 1:15 (IM order: 50 Drill/25 Swim)
6 x [4x25 Drill @ :30
      50 Build @ :50
      100 RACE! @ 1:20]
3x300 pull @ 4:15 (descend 1-3)
6x75 @ 1:15 (50 drill/25 dolphin kick on back)
*4450 total*

B:
10 min Choice Swim
5 min Kick (:20 hard/:40 easy)
300 Pull (3/5 breathing pattern by 50)
6x75 @ 1:30 (25 non-free/50 free)
4 x [4x25 Drill @ :40
      50 Build @ :60
      100 RACE! @ 1:50]
3x200 pull @ 3:45 (descend 1-3)
6x75 @ 1:45 (25 swim/25 drill/25 dolphin kick on back)
*3400 total*

C:
10 min Choice Swim
5 min Kick (:20 hard/:40 easy)
300 Pull (3/5 breathing pattern by 50)
4x75 w/:20 rest (25 non-free/50 free)
4 x [4x25 Drill w/:10 rest
      50 Build w/:10 rest
      100 RACE! w/:20 rest]
4x75 w/:15 rest (25 swim/25 drill/25 dolphin kick on back)
*2400 total*

Friday, June 14

**Long Course Meters**

A:
400 swim/300 pull/200 IM drill/100 kick
2 x [2x100 @ 1:50 (25 tarzan drill/50 swim/25 kick)
     300 w/:30 rest (50 Dive FAST!/100 swim, repeat)]
4xOver&Outs @ 2:30 (swim 50 meters, climb over bulkhead, repeat)
1x400 pull (3/5 breathing pattern by 50)
3 x [:20 sec kick on wall
     10xPop-Ups
     :30 rest]
4x100 w/fins @ 1:50 (25 kick underwater/25 swim/25 kick on back/25 swim)
200 cool down
*3900 Total*

B:
400 swim/300 pull/200 drill/100 kick
2 x [2x100 @ 2:30 (25 tarzan drill/50 swim/25 kick)
     300 w/:30 rest (50 Dive FAST!/100 swim, repeat)]
3xOver&Outs @ 3:00 (swim 50 meters, climb over bulkhead, repeat)
1x300 pull (3/5 breathing pattern by 50)
3 x [:20 sec kick on wall
     10xPop-Ups
     :30 rest]
4x100 w/fins @ 2:15 (25 kick underwater/25 swim/25 kick on back/25 swim)
200 cool down
*3500 Total*

C:
300 swim/200 pull/100 drill/100 kick
2 x [2x100 w/:20 rest (25 tarzan drill/50 swim/25 kick)
     150 w/:20 rest (50 Dive FAST!/100 swim, repeat)]
2xOver&Outs w/:30 rest (swim 50 meters, climb over bulkhead, repeat)
1x300 pull (3/5 breathing pattern by 50)
3 x [:20 sec kick on wall
     10xPop-Ups
     :30 rest]
200 cool down
*2500 Total*

Wednesday, June 12

A:
600 (200 swim/100 kick, repeat)
400 pull w/buoy only (50 Shark Drill/150 pull)
4x75 @ 1:15 (25 IM order/50 free build)
4x75 @ 1:00 (descend 1-4)
4x50 @ :50 (25 drill/25 build)
4x50 @ :40 (all strong)
8x25 @ :30 swim (FAST!)
600 pull (NO Walls)
6x125 @ 1:50 (25 Kick/100 Swim)
400 pull (NO walls)
200 cool down
*4150 total*

B:
600 (200 swim/100 kick, repeat)
400 pull w/buoy only (50 Shark Drill/150 pull)
4x75 @ 1:40 (25 non-free/50 free build)
4x75 @ 1:20 (descend 1-4)
4x50 @ :60 (25 drill/25 build)
4x50 @ :50 (all strong)
8x25 @ :40 swim (FAST!)
400 pull (NO Walls)
4x100 @ 2:20 (25 Kick/75 Swim)
400 pull (NO walls)
100 cool down
*3500 total*

C:
600 (200 swim/100 kick, repeat)
200 pull w/buoy only (50 Shark Drill/150 pull)
4x75 w/:15 rest (25 non-free/50 free build)
4x75 w/:15 rest (descend 1-4)
4x25 w/:20 rest swim (FAST!)
400 pull (NO walls)
100 cool down
*2400 total*

Monday, June 10

A:
500 Choice/400 Pull/300 IM (kick/Drill/swim)/200 Kick/100 Tarzan Drill
20x25 @ :30 (1 Drill/1 FAST!, repeat)
400 pull (3/5/7 breathing pattern by 50)
5 x [use fins:
     100 kick @ 1:30
     100 swim @ 1:30 (build to FAST!)]
400 Pull (3/5/7 breathing pattern by 50)
9x50 @ :60 (2 drill/1 FAST!, repeat)
200 cool down
*4450 total*

B:
500 Choice/400 Pull/300 (kick/drill/swim)/200 Kick/100 Tarzan Drill
16x25 @ :40 (1 Drill/1 FAST!, repeat)
400 pull (3/5 breathing pattern by 50)
3 x [use fins:
     100 kick @ 1:45
     100 swim @ 1:45 (build to FAST!)]
400 Pull (3/5 breathing pattern by 50)
200 cool down
*3500 total*

B:
400 Choice/300 Pull/200 Kick/100 Tarzan Drill
8x25 w/:10 rest (1 Drill/1 FAST!, repeat)
300 pull (3/5 breathing pattern by 50)
3 x [use fins:
     100 kick w/:15 rest
     100 swim w/:15 rest (build to FAST!)]
300 Pull (3/5 breathing pattern by 50)
100 cool down
*2500 total*

Friday, June 7

A:
10 minute choice warm up (include a 200 kick)
4x150 @ 2:40 (50 Shark Drill/100 IM)
4x300 swim @ 4:30 (50 fast/50 easy)
6x100 @ 1:50 (25 dolphin kick on back/50 swim/25 Fingertip Drag)
6x50 w/fins @ :50 (1 kick/1 FAST!/1 easy, repeat)
4x200 pull @ 3:30 (25 Scull/75 build to FAST!, repeat)
200 cool down
*~4300 total*

B:
10 minute choice warm up (include a 150 kick)
4x150 @ 3:00 (50 Shark Drill/100 swim)
3x300 swim @ 6:00 (50 fast/50 easy)
3x100 @ 2:20 (25 kick on back/50 swim/25 Fingertip Drag)
6x50 w/fins @ :60 (1 kick/1 FAST!/1 easy, repeat)
3x200 pull @ 4:30 (25 Scull/75 build to FAST!, repeat)
200 cool down
*~3400 total*

C:
10 minute choice warm up (include a 100 kick)
4x150 w/:15 rest (50 Shark Drill/100 swim)
2x300 swim w/:30 rest (50 fast/50 easy)
3x100 w/:20 rest (25 kick on back/50 swim/25 Fingertip Drag)
6x50 w/fins w/:15 rest (1 kick/1 FAST!/1 easy, repeat)
200 cool down
*~2400 total*

Wednesday, June 5

A:
600 NO walls/400 Pull/200 Kick
3 x [200 pull @ 2:45
     2x150 swim @ 2:15 (50 easy/100 FAST!)
     3x100 IM @ 1:45 (descend 1-3)
     4x50 kick @ 1:15 (all FAST!)
300 cool down
*4500 total*

B:
500 NO walls/400 Pull/200 Kick
3 x [200 pull @ 3:45
     2x150 swim @ 3:00 (50 easy/100 FAST!)
     4x50 kick @ 1:30 (all FAST!)
300 cool down
*3500 total*

C:
400 NO walls/300 Pull/100 Kick
2 x [200 pull w/:20 rest
     2x150 swim w/:20 rest (50 easy/100 FAST!)
     4x50 kick w/:15 rest (25 FAST!/25 easy)
200 cool down
*2400 total*

Monday, June 3

A:
400 choice/300 pull/200 IM/100 kick
8 x [4x25 kick @ :30 (IM order)
     1x100 IM @ 1:40]
5x75 @ 1:20 (25 drill/50 build)
5x75 @ 1:20 (25 non-free/50 swim)
4x150 pull @ 2:05 (50 easy/50 medium/50FAST!)
10x25 w/fins @ :30 (odds: underwater kick, evens: swim)
300 cool down (50 kick/100 swim)
*4500 Total*

B:
400 choice/300 pull/200 non-free/100 kick
5 x [4x25 kick @ :40
     1x100 swim @ 1:45]
4x75 @ 1:45 (25 drill/50 build)
4x75 @ 1:45 (25 non-free/50 swim)
4x100 pull @ 1:50 (50 easy/50 FAST!)
8x25 w/fins @ :40 (odds: underwater kick, evens: swim)
300 cool down (50 kick/100 swim)
*3500 Total*

C:
300 choice/200 pull/100 kick
4 x [4x25 kick w/:10 rest
     1x100 swim w/:10 rest]
4x75 w/:15 rest (25 non-free/50 build)
4x100 pull w/:20 rest (50 easy/50 FAST!)
300 cool down (50 kick/100 swim)
*2400 Total*

Friday, May 31

WOW!!
We passed half-a-MILLION blog views!
Thanks for checking in before you go swim...have a great workout,
Coach Sara :)


**Long Course Meters**

A:
600 (100 swim/50 Kick) w/:30 rest
400 (100 free/100 IM) w/:30 rest
500 pull (breathe every 3/5 by 100) w/:30 rest
500 w/paddles & fins (all FAST!) w/:30 rest
500 (200 build/50 kick) w/:30 rest
4x200 IM @ 4:10 (25 kick/25 drill)
4x150 pull @ 2:30 (100 FAST!/50 easy)
6x50 w/fins @ :55 (LONG underwater streamline kicks)
200 cool down
*4400 total*

B:
600 (100 swim/50 Kick) w/:30 rest
300 (100 free/50 non-free) w/:30 rest
400 pull (breathe every 3/5 by 100) w/:30 rest
400 w/paddles & fins (all FAST!) w/:30 rest
400 (150 build/50 kick) w/:30 rest
4x150 @ 4:00 (50 kick/50 drill/50 swim)
4x150 pull @ 3:15 (100 FAST!/50 easy)
200 cool down
*3500 total*

C:
300 (100 swim/50 Kick) w/:30 rest
300 (100 free/50 non-free) w/:30 rest
300 pull (breathe every 3/5 by 50) w/:30 rest
300 w/paddles & fins (all FAST!) w/:30 rest
300 (100 build/50 kick) w/:30 rest
4x100 w/:15 rest (50 kick/50 drill)
4x100 pull w/:15 rest (50 FAST!/50 easy)
100 cool down
*2400 total*

Wednesday, May 29

A:
Warm-up with Fins: 500 Choice/150 Kick/200 Choice/150 Kick
10x50 swim @ :60 (25 FAST!/25 easy/kick on wall between intervals)
12x25 @ :30 (3 drill/3 non-free)
3x100 pull @ 1:25
500 swim (FAST!!!! record time)
200 easy/recovery
4x250 pull @ 3:30 (3/5/7/5/3 breathing pattern by 50)
16x25 @ :45 (25 dive FAST!/25 easy)
450 cool down (50 kick/100 swim, repeat)
*4650 Total*

B:
Warm-up with Fins: 400 Choice/100 Kick/200 Choice/100 Kick
8x50 swim @ 1:10 (25 FAST!/25 easy/kick on wall between intervals)
12x25 @ :40 (3 drill/3 non-free)
3x100 pull @ 1:50
500 swim (FAST!!!! record time)
200 easy/recovery
4x150 pull @ 3:00 (3/5/7 breathing pattern by 50)
8x25 @ :45 (25 dive FAST!/25 easy)
300 cool down (50 kick/100 swim, repeat)
*3600 Total*

C:
Warm-up with Fins: 400 Choice/100 Kick/200 Choice/100 Kick
6x50 swim w/:10 rest (25 FAST!/25 easy/kick on wall for :10seconds)
6x25 w/:10 rest (3 drill/3 non-free)
500 swim (FAST!!!! record time)
200 easy/recovery
3x100 pull w/:30 rest (3/5 breathing pattern by 50)
300 cool down (50 kick/100 swim, repeat)
*2550 Total*

Friday, May 24

**Long Course Meters**

A:
500 swim/300 pull
6x50 kick w/fins @ :55
4x100 swim w/fins @ 1:30 (IM)
6x50 @ :60 (3-Wide, all FAST!)
200 drill (50 Shark Drill/50 Sail Boat)
2x300 @ 4:00 (100 swim/get out/dive/50 FAST!, repeat)
4x200 pull @ 3:10 (descend 1-4)
5x100 @ 2:00 (25 Feet First/25 FAST!/50 easy)
300 cool down
*4200 total*

B:
500 swim/300 pull
6x50 kick w/fins @ 1:05
3x100 swim w/fins @ 1:40
6x50 @ 1:15 (3-Wide, all FAST!)
2x300 @ 6:00 (100 swim/get out/dive/50 FAST!, repeat)
3x200 pull @ 4:00 (descend 1-3)
3x100 @ 2:45 (25 Feet First/25 FAST!/50 easy)
200 cool down
*3400 total*

C:
300 swim/200 pull
6x50 kick w/fins w/:10 rest
3x100 swim w/fins w/:15 rest
2x300 w/:30 rest (100 swim/get out/dive/50 FAST!, repeat)
3x200 pull w/:20 rest (descend 1-3)
100 cool down
*2400 total*

Wednesday, May 22

A:
600 Choice/100 Kick/400 Pull/100 Kick
4x50 @ :60 (IM order: 25 Kick/25 Swim)
4x50 @ :55 (25 right arm/25 left arm)
4x50 @ :55 (25 Kick/25 Sailboat drill)
4x50 @ :50 (build to FAST!)
2 x [50 @ :45
     100 @ 1:20
     150 @ 2:00
     200 @ 2:40]
8x50 pull @ 1:10 (FAST!)
20x25 @ :30 (4 low buoy/4 dolphin kick on back, repeat)
200 Choice
*4100 total*

B:
400 Choice/100 Kick/300 Pull
4x50 @ 1:10 (25 Kick/25 Swim)
4x50 @ 1:10 (25 right arm/25 left arm)
4x50 @ 1:10 (25 Kick/25 Sailboat drill)
4x50 @ :60 (build to FAST!)
2 x [50 @ :55
     100 @ 1:50
     150 @ 2:45
     200 @ 3:40]
4x50 pull @ 1:15 (FAST!)
16x25 @ :40 (4 low buoy/4 dolphin kick on back, repeat)
200 Choice
*3400 total*

C:
300 Choice/100 Kick/300 Pull
4x50 w/:10 rest (25 Kick/25 Swim)
4x50 w/:10 rest (25 right arm/25 left arm)
4x50 w/:10 rest (25 Kick/25 Sailboat drill)
4x50 w/:10 rest (build to FAST!)
8x50 pull w/:20 rest (FAST!)
16x25 w/:10 rest (4 low buoy/4 dolphin kick on back, repeat)
200 Choice
*2500 total*

Monday, May 20

A:
750 warm up (200 choice/50 kick, repeat)
20x50 @ :55 (descend stroke count 1-5)
12x25 @ :30 (IM order)
5x200 pull @ 3:00 (breathing pattern 3/7 by 50)
8x75 @ 1:10 (25 IM order/50 Free)
300 swim (No Walls)
200 cool down
*4200 total*

B:
500 warm up (200 choice/50 kick, repeat)
15x50 @ 1:05 (descend stroke count 1-5)
12x25 @ :40 (non-free)
4x200 pull @ 4:00 (breathing pattern 3/7 by 50)
6x75 @ 1:30 (25 drill/50 Free)
300 swim (No Walls)
200 cool down
*3300 total*

C:
500 warm up (200 choice/50 kick, repeat)
10x50 w/:10 rest (descend stroke count 1-5)
12x25 w/:10 rest (drill)
4x150 pull w/:20 rest (breathing pattern 3/5/7 by 50)
300 swim (No Walls)
200 cool down
*2300 total*

Friday, May 17

**Long Course Meters**

ALL Warm up:
300 swim
300 as 50 kick/100 swim
300 pull

Aquathon Practice:
400 Swim/1 mile Run (continuous for 45 minutes)

Swim Practice:
2x200 w/:15 rest (no walls)
100 as Frog with paddles
100 swim (FAST! paddles only)
100 IM or non-free
5x100 w/:15 rest (50 ez/50 FAST! from a dive)
6x50 w/:10 rest (breathing every 7 strokes)
4x50 w/:20 rest w/Fins (underwater kick)
200 cool down