Friday, May 3

**Long Course Meters**

A:
500 (200 swim/50 kick, repeat)
6x50 w/:10 rest (descend stroke count 1-3, 4-6)
200 Pull (build by 50)
3x300 Pull @ 4:45 (Strong!)
100 swim/recovery
4x150 w/:15 rest (50 Kick/50 Drill/50 swim)
5x100 @ 2:00 (50 FAST!/50 easy)
100 swim/recovery
3x100 @ 1:50 (25 FAST!/75 easy)
2x300 Snake Swim w/:15 rest (50 Free/50 non-free)
200 cool down
*4300 Total*

B:
500 (200 swim/50 kick, repeat)
6x50 w/:10 rest (descend stroke count 1-3, 4-6)
3x300 Pull @ 5:50 (Strong!)
100 swim/recovery
4x150 w/:15 rest (50 Kick/50 Drill/50 swim)
4x100 @ 2:30 (50 FAST!/50 easy)
100 swim/recovery
400 Snake Swim w/:15 rest (50 Free/50 non-free)
200 cool down
*3500 Total*

C:
500 (200 swim/50 kick, repeat)
6x50 w/:15 rest (descend stroke count 1-3, 4-6)
3x200 Pull w/:30 rest (Strong!)
100 swim/recovery
4x100 w/:15 rest (50 Kick/50 Drill)
3x100 w/:30 (50 FAST!/50 easy)
100 cool down
*2300 Total*

Tuesday, April 30

Thanks for the email N.S.!!
************************************

I just wanted to thank you for your time online! I use your website all the time and have given out the link to many people who are interested in learning/improving their swim. 

I taught myself how to swim when I was starting to get more competitive with triathlons. I am now part of the All Army Triathlon team. I use your workouts to stay motivated, which can sometimes be difficult in the pool, but I always have a goal now. 

Keep up the great work!

Monday, April 29

A:
600 warm up (200 Pull/100 Shark drill, repeat)
4x100 @ 1:30 w/Fins (50 kick/50 swim)
400 IM (25 Kick/25 drill/25 Swim/25 free)
4x50 @ :50 (Fingertip Drag drill)
200 swim (no walls)
4x50 @ :55 (Single Arm drill)
400 Pull (200 easy/200 Strong)
4x50 IM @ 1:00 (25 drill/25 swim)
600 (200 pull/200 IM/200 pull)
4 x [2x50 @ :60 (Kick)
      2x100 @ 1:30 (Swim)]
4x75 @ 1:30 (with band only)
200 cool down
*4900 total*

B:
600 warm up (200 Pull/100 Shark drill, repeat)
4x100 @ 1:45 w/Fins (50 kick/50 swim)
4x50 @ :60 (Fingertip Drag drill)
200 swim (no walls)
4x50 @ :65 (Single Arm drill)
400 Pull (200 easy/200 Strong)
4x50 @ 1:15 (25 non-free/25 free)
3 x [2x50 @ 1:15 (Kick)
      2x100 @ 1:50 (Swim)]
200 cool down
*3700 total*

C:
600 warm up (200 Pull/100 Shark drill, repeat)
4x100 w/:15 rest w/Fins (50 kick/50 swim)
4x50 w/:10 rest (Fingertip Drag drill)
200 swim (no walls)
4x50 w/:15 rest (Single Arm drill)
400 Pull (200 easy/200 Strong)
4x50 w/:10 rest (25 non-free/25 free)
200 cool down
*2400 total*