Friday, December 6

A:
400 swim/300 pull/200 kick/100 IM
2 x [4x150 pull @ 2:10 (3/5/3/ breathing pattern by 50)
      4x100 IM @ 1:45
      4x50 kick @ :60 (all FAST!)
      100 easy/recovery swim]
3x200 @ 3:00 (NO Walls!)
100 cool down swim
*4300 total*

B:
400 swim/300 pull/200 kick/100 non-free
2 x [4x150 pull @ 3:00 (3/5/3/ breathing pattern by 50)
      4x100 (free/non-free by 50) @ 2:15
      4x50 kick @ 1:30 (all FAST!)
      100 easy/recovery swim]
*3600 total*

C:
400 swim/300 pull/200 kick/100 non-free
4x150 pull w/:20 rest (3/5/3/ breathing pattern by 50)
4x100 (free/non-free by 50) w/:15 rest
4x50 kick w/:30 rest (all FAST!)
100 easy/recovery swim
*2300 total*

Wednesday, December 4

A:
500 warm up (200 Swim/50 Kick/repeat)
500 Pull (breathe every 3/5 by 50)
2 x [4x50 Kick @ :60
     200 Pull (smooth)
     3x50 Kick @ :55
     200 Pull (smooth)
     2x50 FAST Kick @ :60
     200 Pull (smooth)
     1x50 Kick RACE!
     50 easy/recovery]
500 swim (RACE for Time!!)
300 cool down swim
*4100 total*

B:
500 warm up (200 Swim/50 Kick/repeat)
500 Pull (breathe every 3/5 by 50)
4x50 Kick @ 1:30
200 Pull (smooth)
3x50 Kick @ 1:20
200 Pull (smooth)
2x50 FAST Kick @ 1:20
200 Pull (smooth)
1x50 Kick RACE!
100 easy/recovery
500 swim (RACE for Time!!)
300 cool down swim
*3000 total*

C:
500 warm up (200 Swim/50 Kick/repeat)
300 Pull (breathe every 3/5 by 50)
2 x [4x50 Kick w/:20 rest
      200 Pull (smooth) w/:30 rest]
100 easy/recovery
400 swim (RACE for Time!!)
100 cool down swim
*2200 total*

Tuesday, December 3


Check out my NEW Masters Swim program in Central Florida!
Also, click over to Swim Like A Pro for details about the Masters program and much more!
Happy Swimming,
Coach Sara:)
A:
200swim/200pull/200kick/200swim
400 IM (kick/drill/stroke/free by 25)
8x25 @ :30 no breath
400 IM (kick/drill/50 FAST stroke)
8x50 @ :45 swim
400 IM (50 stroke/50 FAST free)
8x75 @ :60 pull
400 IM (25 FAST kick/50 stroke/25 free)
8x100 @ 1:30 (descend 1-4, 5-8)
100 cool down
*4500 total*

B:
200swim/200pull/200kick
300 (50 non-free/50 free)
6x25 @ :45 (w/1 breath)
300 (50 non-free/50 free)
6x50 @ :55 swim
300 (50 non-free/50 free)
6x75 @ 1:30 pull
300 (50 non-free/50 free)
6x100 @ 2:00 (descend 1-3, 4-8)
100 cool down
*3400 total*

C:
200swim/200pull/200kick
300 (50 non-free/50 free)
6x25 w/:15 rest (breathe every 5th stroke)
300 (50 non-free/50 free)
6x50 w/:15 rest swim
300 (50 non-free/50 free)
6x75 w/:20 rest pull
100 cool down
*2500 total*