Friday, May 31

WOW!!
We passed half-a-MILLION blog views!
Thanks for checking in before you go swim...have a great workout,
Coach Sara :)


**Long Course Meters**

A:
600 (100 swim/50 Kick) w/:30 rest
400 (100 free/100 IM) w/:30 rest
500 pull (breathe every 3/5 by 100) w/:30 rest
500 w/paddles & fins (all FAST!) w/:30 rest
500 (200 build/50 kick) w/:30 rest
4x200 IM @ 4:10 (25 kick/25 drill)
4x150 pull @ 2:30 (100 FAST!/50 easy)
6x50 w/fins @ :55 (LONG underwater streamline kicks)
200 cool down
*4400 total*

B:
600 (100 swim/50 Kick) w/:30 rest
300 (100 free/50 non-free) w/:30 rest
400 pull (breathe every 3/5 by 100) w/:30 rest
400 w/paddles & fins (all FAST!) w/:30 rest
400 (150 build/50 kick) w/:30 rest
4x150 @ 4:00 (50 kick/50 drill/50 swim)
4x150 pull @ 3:15 (100 FAST!/50 easy)
200 cool down
*3500 total*

C:
300 (100 swim/50 Kick) w/:30 rest
300 (100 free/50 non-free) w/:30 rest
300 pull (breathe every 3/5 by 50) w/:30 rest
300 w/paddles & fins (all FAST!) w/:30 rest
300 (100 build/50 kick) w/:30 rest
4x100 w/:15 rest (50 kick/50 drill)
4x100 pull w/:15 rest (50 FAST!/50 easy)
100 cool down
*2400 total*

Wednesday, May 29

A:
Warm-up with Fins: 500 Choice/150 Kick/200 Choice/150 Kick
10x50 swim @ :60 (25 FAST!/25 easy/kick on wall between intervals)
12x25 @ :30 (3 drill/3 non-free)
3x100 pull @ 1:25
500 swim (FAST!!!! record time)
200 easy/recovery
4x250 pull @ 3:30 (3/5/7/5/3 breathing pattern by 50)
16x25 @ :45 (25 dive FAST!/25 easy)
450 cool down (50 kick/100 swim, repeat)
*4650 Total*

B:
Warm-up with Fins: 400 Choice/100 Kick/200 Choice/100 Kick
8x50 swim @ 1:10 (25 FAST!/25 easy/kick on wall between intervals)
12x25 @ :40 (3 drill/3 non-free)
3x100 pull @ 1:50
500 swim (FAST!!!! record time)
200 easy/recovery
4x150 pull @ 3:00 (3/5/7 breathing pattern by 50)
8x25 @ :45 (25 dive FAST!/25 easy)
300 cool down (50 kick/100 swim, repeat)
*3600 Total*

C:
Warm-up with Fins: 400 Choice/100 Kick/200 Choice/100 Kick
6x50 swim w/:10 rest (25 FAST!/25 easy/kick on wall for :10seconds)
6x25 w/:10 rest (3 drill/3 non-free)
500 swim (FAST!!!! record time)
200 easy/recovery
3x100 pull w/:30 rest (3/5 breathing pattern by 50)
300 cool down (50 kick/100 swim, repeat)
*2550 Total*