Friday, February 8

**Long Course Meters**

Warm up for ALL groups:
400 swim
300 pull
200 kick
100 drill

A:
6x50 @ :55 (descend stroke count 1-6)
4x250 swim @ 4:10 (descend 1-4)
6x50 pull @ :55 (breathing every 7 strokes)
4x250 pull @ 3:55 (descend 1-4)
6x50 @ :55 (IM/free by 25)
300 cool down (50 kick/100 swim, repeat)
*4200 Total*

B:
6x50 @ 1:10 (descend stroke count 1-6)
4x150 swim @ 3:00 (descend 1-4)
6x50 pull @ 1:05 (breathing every 7 strokes)
4x150 pull @ 2:55 (descend 1-4)
6x50 @ 1:10 (non-free/free by 25)
300 cool down (50 kick/100 swim, repeat)
*3400 Total*

C:
6x50 w/:10 rest (descend stroke count 1-6)
4x150 swim w/:20 rest (descend 1-4)
4x150 pull w/:20 rest (descend 1-4)
100 cool down
*2600 Total*

Thursday, February 7

With the sudden name/address change for the blog, I've received quite a few emails from followers and fans of the swim workouts.

Thank you to everyone that emailed me to let me know the blog was "missing" and "not found".

It is always a pleasure to read personal stories of how the workouts have helped/inspired/motivated/encouraged/spiced-up/enhanced/etc your swim training. I have been swimming competitively for 25 years and I know how much of a difference a creative workout can do for your mentality and sanity. It is a pleasure to provide these unique workouts for my swimmers in Clermont, Florida and for the rest of you all around the world!

Please spread the word about the blog site and I wish everyone Happy Swimming!

Coach Sara:)

Wednesday, February 6

Everyone:
10 minute choice warm up
6 minute kick (:35 seconds easy, :25 seconds HARD w/Tombstone kickboard)

A:
14x50 (1fast/1ez/2fast/1ez/3fast/1ez/4fast/1ez) fast @ :40, ez @ :50
6x125 @ 2:30 (25 Frog/25 FAST@!/75 smooth)
6x50 @ :55 (catch up with stick or single paddle)
6x50 @ :50 (Shark drill)
9x100 swim (2 FAST! @ 1:10/1 easy @ 1:45)
400 cool down (50 kick/50 backstroke/100 swim, repeat)
*4100 Total*

B:
9x50 (2 FAST! @ :50/1 easy @ 1:10)
4x125 @ 3:00 (25 Frog/25 FAST@!/75 smooth)
6x50 @ 1:05 (catch up with stick or single paddle)
6x50 @ :60 (Shark drill)
6x100 swim (2 FAST! @ 1:45/1 easy @ 2:15)
300 cool down (50 kick/100 swim, repeat)
*3200 Total*

C:
6x50 w/:15 rest (2 FAST!/1 easy)
4x75 w/:30 rest (25 Frog/25 FAST@!/25 smooth)
5x50 w/:15 rest (catch up with stick or single paddle)
5x50 w/:15 rest (Shark drill)
6x100 swim w/:20 rest (2 FAST!/1 easy)
100 cool down
*2400 Total*

Tuesday, February 5

Hey Swimmers & Triathletes!
I renamed the free swim workout blog but congratulations on finding the new location.
Make sure to change your "Favorites" link to the new blog address so you don't have trouble next time.
Oh, and don't forget to share this with your friends, teammates, and training partners!
Happy Swimming,
Coach Sara:)

Monday, February 4

A:
500 choice warm up
8x75 @ 1:20 (kick/drill/swim by 25, reverse IM order)
6x150 swim @ 2:10 (rotating fast 50)
6x50 @ :50 (descend stroke count 1-6)
500 swim (No Walls!)
6x50 @ :50 (25 Tarzan drill/25 swim)
4x200 @ 3:00 (100 IM/100 free)
4x75 @ 1:45 (25 Frog/50 swim)
100 cool down
*4300 Total*

B:
500 choice warm up
6x75 @ 1:45 (kick/drill/swim by 25)
6x150 swim @ 2:50 (rotating fast 50)
4x50 @ :60 (descend stroke count 1-4)
400 swim (No Walls!)
4x50 @ :60 (25 Tarzan drill/25 swim)
4x150 pull @ 2:45 (descend 1-4)
150 as 25 Frog/50 swim, repeat
100 cool down
*3500 Total*

C:
400 choice warm up
4x75 w/:15 rest (kick/drill/swim by 25)
6x150 swim w/:20 rest (rotating fast 50)
4x50 w/:15 rest (descend stroke count 1-4)
300 swim (No Walls!)
4x50 @ :60 (25 Tarzan drill/25 swim)
150 as 25 Frog/50 swim, repeat
*2400 Total*

Sunday, February 3



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