Saturday, March 30

Hi All!
Thanks for sharing your personal stories...I'm happy to read about all the happy swimmers around the world that use these fun workouts.
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Hello-
My friend tipped me off to your workouts and I'd like to share his sentiments...
Thank you for posting all of these workouts!  I've just gotten into triathlon training in the last few months, and while I've gotten better just doing my own thing, since I've started to do some of your workouts, I've gotten significantly faster and better conditioned!  I really appreciate someone who can design several workouts that I can use to help get my swimming abilities to the next level!
Thanks again!

Friday, March 29

A:
500 Choice Swim, 400 Pull, 300 IM (25 Kick/25 Drill/25 Swim), 200 Kick, 100 Drill
10x25 @ :25 (first 10 strokes FAST!)
10x25 @ :20 (Paddles only)
500 Pull w/:45 rest (3/5/7 breathing pattern by 50)
2 x [5x50 @ :45 (swim, 25 FAST/25 easy)
     300 Pull w/:30 rest (3/5/7 breathing pattern by 50)]
4x75 @ 1:15 (25 Kick/25 Drill/25 Swim)
200 cool down
*4100 total*

B:
500 Choice Swim, 400 Pull, 200 Kick, 100 Drill
10x25 @ :40 (first 10 strokes FAST!)
10x25 @ :30 (Paddles only)
400 Pull w/:45 rest (3/5 breathing pattern by 50)
2 x [4x50 @ :55 (swim, 25 FAST/25 easy)
     200 Pull w/:30 rest (3/5 breathing pattern by 50)]
4x75 @ 1:40 (25 Kick/25 Drill/25 Swim)
200 cool down
*3400 total*

C:
400 Choice Swim, 300 Pull, 200 Kick, 100 Drill
10x25 w/:15 rest (first 10 strokes FAST!)
10x25 w/:10 rest (Paddles only)
2 x [4x50 w/:15 rest (swim, 25 FAST/25 easy)
     200 Pull w/:30 rest (3/5 breathing pattern by 50)]
200 cool down
*2500 total*

Wednesday, March 27

A:
400 swim/300 Pull/200 Drill/100 kick
8x25 @ :30 (IM order)
4x50 @ 1:00 (IM order 25 drill/25 swim)
8x25 free @ :30 (1 easy/1 build)
4x50 free @ :45 (All FAST!)
8x25 @ :30 (4 Kick/4 Swim)
4x50 @ :40 (All FAST!)
100 easy/recovery
10x50 @ :60 (25 easy, climb out, dive in, 25 FAST!
4x150 @ 2:30 (50 Kick/100 IM)
300 Pull w/:30 rest (No Walls)
300 Pull w/:30 rest (100 FAST!/100 strong/100 easy)
200 cool down
*4000 Total*

B:
400 swim/300 Pull/200 Drill/100 kick
8x25 @ :40 (descend stroke count 1-4, 5-8)
4x50 @ 1:10 (25 drill/25 swim)
8x25 @ :40 (1 easy/1 build)
4x50 @ :50 (All FAST!)
100 easy/recovery
10x50 @ 1:15 (25 easy, climb out, dive in, 25 FAST!
4x150 @ 3:30 (50 Kick/50 non-free/50 free)
300 Pull w/:30 rest (No Walls)
200 cool down
*3300 Total*

C:
400 swim/300 Pull/200 Drill/100 kick
8x25 w/:10 rest (descend stroke count 1-4, 5-8)
4x50 w/:15 rest (25 drill/25 swim)
8x25 w/:10 rest (1 easy/1 build)
4x50 w/:20 rest (All FAST!)
100 easy/recovery
10x50 w/:20 rest (25 easy, climb out, dive in, 25 FAST!
200 cool down
*2400 Total*

Monday, March 25

A:
200 Swim/100 Drill/200 Pull/100 IM Drill
20x50 @ :50 (5: catchup w/stick, 5: build, repeat)
Timed 15 Minute Swim (Record how many laps completed)
20x25 @ :30 (3 Breaths/2 Breaths/1 Breaths/0 Breaths by 25)
2x400 Pull w/:30 rest (200 build/200 strong)
200 cool down (50 kick/50 frog/100 swim)
*4100 Total*

B:
200 Swim/100 Drill/200 Pull/100 Drill
16x50 @ :60 (4: catchup w/stick, 4: build, repeat)
Timed 15 Minute Swim (Record how many laps completed)
20x25 @ :40 (3 Breaths/2 Breaths/1 Breaths/0 Breaths by 25)
400 Pull w/:30 rest (200 build/200 strong)
200 cool down (50 kick/50 frog/100 swim)
*3500 Total*

C:
200 Swim/100 Drill/200 Pull/100 Drill
8x50 w/:15 rest (4: catchup w/stick, 4: build)
Timed 15 Minute Swim (Record how many laps completed)
12x25 w/:15 rest (3 Breaths/2 Breaths/1 Breaths/0 Breaths by 25)
300 Pull w/:30 rest (200 build/200 strong)
200 cool down (50 kick/50 frog/100 swim)
*2400 Total*