Friday, January 25

**Long Course Meters**

A:
200 swim/200 pull/200 kick/200 swim
6x50 @ :60 (descend stroke count 1-6)
4x300 @ 5:30 (50 kick/100 swim, repeat)
4 x [50 pull @ :60
     100 pull @ 1:30
     150 pull @ 2:15]
6x150 @ 2:45 (50 free/50 non-free/50 free)
*4400 Total*

B:
200 swim/200 pull/200 kick/200 swim
6x50 @ 1:10 (descend stroke count 1-6)
3x300 @ 6:45 (50 kick/100 swim, repeat)
3 x [50 pull @ :60
     100 pull @ 2:00
     150 pull @ 3:00]
4x150 3:30 (50 free/50 non-free/50 free)
*3500 Total*

C:
200 swim/200 pull/200 kick
6x50 w/:10 rest (descend stroke count 1-6)
2x300 w/:20 rest (50 kick/100 swim, repeat)
2 x [50 pull w/:10 rest
     100 pull w/:10 rest
     150 pull w/:10 rest]
2x150 3:30 (50 free/50 non-free/50 free)
*2400 Total*

Wednesday, January 23

A:
600 warm up (100 swim/50 kick)
4x100 IM @ 1:45
3x200 swim @ 2:50
4x100 IM @ 1:35
3x200 swim @ 2:40
4x100 IM @ 1:30
3x200 swim @ 2:30
100 easy/recovery
12x50 @ :50 (2 FAST!/1 easy, repeat)
200 cool down
*4500 Total*

B:
600 warm up (100 swim/50 kick)
4x75 @ 1:30 (free/non-free/free)
3x150 swim @ 2:40
4x75 @ 1:20 (free/non-free/free)
3x150 swim @ 2:30
4x75 @ 1:15 (free/non-free/free)
3x150 swim @ 2:20
50 easy/recovery
9x50 @ :60 (2 FAST!/1 easy, repeat)
200 cool down
*3500 Total*

C:
600 warm up (100 swim/50 kick)
4x75 w/:15 rest (free/non-free/free)
3x100 pull w/:10 rest
4x75 w/:15 rest (free/non-free/free)
3x100 pull w/:10 rest
9x50 w/:15 rest (2 FAST!/1 easy, repeat)
200 cool down
*2500 Total*

Monday, January 21

I'm so proud to announce that this little blog has won it's first AWARD!
Check out the new "badge" on the right side of the screen...we were voted a Top Health and Fitness Blog!
Thanks for liking and sharing this site...let's have more happy swimmers around the world!

Coach Sara:)
A:
5 minute choice warm up
4x150 @ 2:45 (50 kick/50 drill/50 swim)
4x500 @ 6:45 (25 FAST/100 smooth, repeat)
50 easy/recovery
2 x [4x50 w/band only @ 1:05
     3x100 pull @ 1:30 (descend 1-3)]
300 cool down (50 kick/100 swim, repeat)
*4300 Total*

B:
5 minute choice warm up
4x150 @ 3:15 (50 kick/50 drill/50 swim)
4x400 @ 7:15 (25 FAST/75 smooth, repeat)
50 easy/recovery
2 x [2x50 w/band only @ 1:20
     3x100 pull @ 1:50 (descend 1-3)]
200 cool down (50 kick/50 non-free/100 swim)
*3500 Total*

C:
5 minute choice warm up
3x150 w/fins w/:20 rest (50 kick/50 drill/50 swim)
4x300 w/:30 rest (25 FAST/75 smooth, repeat)
4x75 pull w/:15 rest (descend 1-4)
200 cool down (50 kick/50 non-free/100 swim)
*2400 Total*