Friday, February 15

Friday, February 15th, 2013 was my LAST day coaching the Masters swim group at the National Training Center in Clermont, FL, USA. I have decided to step back from coaching to focus more on my professional triathlon career. Coach Misty Becerra has been coaching the PM Masters Swim sessions and she will now take over the AM sessions as well. Training will continue as scheduled!
The past 4.5 years of coaching on the pool deck 3 mornings each week has been an amazing experience. I have learned so much, met so many people, and have tons of great memories.
This workout blog has been a fantastic way to share the fun that we have in Clermont with swimmers, triathletes, and fitness fanatics all over the world. I am so glad that you have found, used, and loved the swimming workouts that are posted here.
My tentative plan is to CONTINUE to post workouts 3 times each week! While these future workouts wont been tested on my swimmers...they will be edited versions of what I am personally swimming at the pool. 
I would like to wish everyone the happiest of training...see you at the pool!
Happy Swimming,
Coach Sara:)

Wednesday, February 13

A:
200 swim/200 pull/200 kick/200 swim
400 SNAKE (25 easy, climb out, dive in, 25 FAST!, repeat)
16x25 @ :30 (1 kick, 1 drill, 1 FAST swim, 1 easy swim, repeat)
6 x [75 RACE! w/:05 rest
     75 easy/recovery w/:45 rest]
600 pull (3/5/7 breathing pattern by 50)
6 x Kickboard-Wars (kick against partner for :15 seconds, swim easy 25)
300 cool down (50 Frog/100 swim, repeat)
*3700 total*

B:
200 swim/200 pull/200 kick/200 swim
400 SNAKE (25 easy, climb out, dive in, 25 FAST!, repeat)
12x25 @ :40 (1 kick, 1 drill, 1 FAST swim, 1 easy swim, repeat)
6 x [50 RACE! w/:05 rest
     50 easy/recovery w/:45 rest]
450 pull (3/5/7 breathing pattern by 50)
6 x Kickboard-Wars (kick against partner for :15 seconds, swim easy 25)
300 cool down (50 Frog/100 swim, repeat)
*3200 total*

C:
200 swim/200 pull/200 kick
300 SNAKE (25 easy, climb out, dive in, 25 FAST!, repeat)
8x25 @ :50 (1 kick, 1 drill, 1 FAST swim, 1 easy swim, repeat)
5 x [50 RACE! w/:05 rest
     50 easy/recovery w/:45 rest]
300 pull (3/5/7 breathing pattern by 50)
4 x Kickboard-Wars (kick against partner for :15 seconds, swim easy 25)
300 cool down (50 Frog/100 swim, repeat)
*2400 total*

Monday, February 11

A:
600 warm up (200 swim/100 kick)
4x300 @ 4:30 (100 free/100 IM/100 free)
6x200 pull @ 2:50 (descend 1-3, 4-6)
6x150 @ 2:30 (50 kick/100 swim)
300 cool down (50 non-free/100 free, repeat)
*4200 Total*

B:
600 warm up (200 swim/100 kick)
3x300 @ 5:30 (100 free/50 non-free, repeat)
4x200 pull @ 3:40 (descend 1-4)
4x150 @ 3:20 (50 kick/100 swim)
300 cool down (50 non-free/100 free, repeat)
*3200 Total*

C:
600 warm up (200 swim/100 kick)
2x300 w/:30 rest (100 free/50 non-free, repeat)
3x200 pull w/:20 rest (descend 1-3)
3x150 w/:15 rest (50 kick/100 swim)
150 cool down (50 non-free/100 free)
*2400 Total*