Friday, December 13

A:
400 Choice/200 Pull/200 Kick
8x75 @ 1:15 (Kick/Drill/Build by 25)
10x50 @ :45 (25 FAST!/25 easy)
600 Pull (3/5 breathing pattern by 100)
20x50 @ :40/:60 (1 FAST/1easy/2 FAST/1easy/3FAST/1easy/etc)
400 pull (3/7 breathing pattern by 50)
200 Cool Down (50 Frog/150 Choice)
*4100 total*

B:
400 Choice/200 Pull/100 Kick
4x75 @ 1:45 (Kick/Drill/Build by 25)
8x50 @ :60 (25 FAST!/25 easy)
400 Pull (3/5 breathing pattern by 100)
20x50 @ :50/1:10 (1 FAST/1easy/2 FAST/1easy/3FAST/1easy/etc)
400 pull (3/7 breathing pattern by 50)
200 Cool Down (50 Frog/150 Choice)
*3400 total*

C:
300 Choice/200 Pull/100 Kick
4x75 w/:20 rest (Kick/Drill/Build by 25)
6x50 w/:15 rest (25 FAST!/25 easy)
400 Pull (3/5 breathing pattern by 100)
10x50 w/:10 rest (1 FAST/1easy/repeat)
200 pull (3/7 breathing pattern by 50)
200 Cool Down (50 Frog/150 Choice)
*2300 total*

Monday, December 9

A:
300 swim/100 kick/300 pull/100 kick
6x100 swim @ 1:30 (descend 1-6)
6x100 pull @ 1:30 (descend 1-6)
500 (50 swim/5 pop-ups/25 kick/25 Sailboat drill, repeat)
400 (50 free/50 non-free)
6x100 swim @ 1:20 (all strong)
6x100 pull @ 1:20 (all strong)
200 choice cool down
*4300 total*

B:
200 swim/100 kick/200 pull/100 kick
4x100 swim @ 2:00 (descend 1-4)
4x100 pull @ 2:00 (descend 1-4)
400 (50 swim/5 pop-ups/25 kick/25 Sailboat drill, repeat)
300 (50 free/50 non-free)
4x100 swim @ 1:50 (all strong)
4x100 pull @ 1:50 (all strong)
200 choice cool down
*3100 total*

C:
200 swim/50 kick/200 pull/50 kick
4x100 swim w/:20 rest (descend 1-4)
4x100 pull w/:20 rest (descend 1-4)
300 (50 swim/5 pop-ups/25 kick/25 Sailboat drill, repeat)
300 (50 free/50 non-free)
200 choice cool down
*2100 total*
Thanks for the email! I always appreciate hearing that people like the workouts:)
**************************
Sara,
Thanks for the free workouts! I do all your workouts from Triathlete Magazine. I appreciate that you are willing to share and it is making me a stronger swimmer. 
Thanks again! - Age 48 triathlete going to Sprint Worlds