Tuesday, August 19

Hey "Masters Swim Workouts by Sara McLarty" Blog Fans!
Thanks for using this site as a resource for creative, challenging, unique, and free swim workouts for your swimming or triathlon training goals. It's been a fantastic 5 years posting workouts and hearing from all the users around the world. I'm glad that I was able to provide your swim training with a bit of variation.
Since February of 2013, I no longer coach at my original Masters Swim team and I've decided to stop posting workouts on a regular basis. I am busy developing a new team (Central Florida Masters Swimming) and a new business (Swim Like a Pro) with Misty Becerra. Fortunately, there are over 750 workouts accessible on this site...each on is completely different from the others.
I hope you will continue clicking on to this blog when you need inspiration in the pool or just a quick way to get through an hour workout. If you have any questions or comments, please don't hesitate to contact me (see the sidebar for contact info). I will reply or respond to the best of my ability.
Happy Swimming,
Sara McLarty:)

Friday, June 27

A:
400 (swim/kick by 100)
400 pull (3/5 breathing pattern by 100)
16x25 @:30 (1fast/1ez, IM order)
8x125 @ 1:50 (25 sprint/100 smooth)
8x75 pull @ :55 (all strong)
8x25 @:45 (Dive in, sprint half pool, swim easy to the wall)
600 swim (100 IM/100 free, repeat)
8x25 @:45 underwater kick
4x150 pull (7/5/3 breathing pattern by 50)
200 choice cool down
*4600 total*

B:
400 (swim/kick by 100)
400 pull (3/5 breathing pattern by 100)
16x25 @:40 (1fast/1ez)
8x125 @ 2:30 (25 sprint/100 smooth)
8x75 pull @ 1:15 (all strong)
8x25 @:60 (Dive in, sprint half pool, swim easy to the wall)
400 swim free, smooth perfect technique
200 choice cool down
*3600 total*

C:
400 (swim/kick by 100)
400 pull (3/5 breathing pattern by 100)
16x25 w/:10 rest (1fast/1ez)
4x125 w/:30 rest (25 sprint/100 smooth)
4x75 pull w/15 rest (all strong)
300 swim free, smooth perfect technique
100 choice cool down
*2400 total*

Wednesday, June 25

A:
500 (200 swim/50 kick, repeat)
300 Pull (3/5/3 breathing pattern by 100)
200 Kick (50 easy/50 FAST, repeat)
3x300 swim @ 4:20 (build to FAST)
50 easy/recovery kick w/:30 rest
4x200 pull @ 2:50 (build to FAST!)
50 easy/recovery kick w/:30 rest
5x100 swim @ 1:25 (build to FAST!)
50 easy/recovery kick w/:30 rest
8x50 pull @ :45 (all strong effort)
50 easy/recovery kick w/:30 rest
300 cool down (50 non-free/100 free, repeat)
*4100 total*

B:
500 (200 swim/50 kick, repeat)
300 Pull (3/5/3 breathing pattern by 100)
100 Kick (50 easy/50 FAST)
2x300 swim @ 5:45 (build to FAST)
50 easy/recovery kick w/:30 rest
3x200 pull @ 3:50 (build to FAST!)
50 easy/recovery kick w/:30 rest
4x100 swim @ 1:55 (build to FAST!)
50 easy/recovery kick w/:30 rest
6x50 pull @ :55 (all strong effort)
50 easy/recovery kick w/:30 rest
300 cool down (50 non-free/100 free, repeat)
*3300 total*

C:
400 (150 swim/50 kick, repeat)
200 Pull (3/5/3/5 breathing pattern by 50)
100 Kick (50 easy/50 FAST)
2x300 swim w/:45 rest (build to FAST)
50 easy/recovery kick w/:30 rest
2x200 pull w/:30 rest (build to FAST!)
50 easy/recovery kick w/:30 rest
3x100 swim w/:20 rest (build to FAST!)
300 cool down (50 non-free/100 free, repeat)
*2400 total*

Wednesday, June 18

A:
400 choice swim
300 IM (kick/drill/swim by 25)
200 pull (breathe every 5th stroke)
100 kick
6x50 @ 1:15 (25 Dive & SPRINT/25 easy)
5x200 w/paddles only @ 2:45
100 recovery/easy
6x50 @ 1:15 (25 Dive & SPRINT/25 easy)
6x100 w/buoy & band only @ 1:30
100 recovery/easy
6x50 @ 1:15 (25 Dive & SPRINT/25 easy)
8x50 @ 1:00 (IM switch)
300 cool down
*4400 total*

B:
400 choice swim
300 (kick/drill/swim by 25)
200 pull (breathe every 5th stroke)
100 kick
4x50 @ 1:40 (25 Dive & SPRINT/25 easy)
4x200 w/paddles only @ 3:50
100 recovery/easy
4x50 @ 1:40 (25 Dive & SPRINT/25 easy)
4x100 w/buoy & band only @ 2:15
100 recovery/easy
4x50 @ 1:40 (25 Dive & SPRINT/25 easy)
6x50 @ 1:15 (25 non-free/25 free)
200 cool down
*3500 total*

C:
300 choice swim
200 pull (breathe every 5th stroke)
100 kick
4x50 w/:40 rest (25 Dive & SPRINT/25 easy)
3x200 pull w/:20 rest
50 recovery/easy
4x50 w/:40 rest (25 Dive & SPRINT/25 easy)
4x100 pull w/:15 rest
50 recovery/easy
4x50 w/:40 rest (25 Dive & SPRINT/25 easy)
200 cool down
*2500 total*

Monday, June 16

A:
500 swim/400 pull/300 kick
4x250 pull @ 3:30 (150 FAST/100 easy)
4x200 swim @ 2:50 (100 FAST/100 easy)
4x150 swim @ 2:15 (100 IM strong/50 free easy)
4x100 kick @ 2:00 (50 FAST/50 easy)
4x50 swim w/Partner Rest (swimmer A does a FAST 50 while Swimmer B rests on the wall, alternate)
16x25 @ :30 (IM order)
200 cool down
*4800 total*

B:
400 swim/300 pull/200 kick
4x200 pull @ 3:45 (100 FAST/100 easy)
4x150 swim @ 2:50 (100 FAST/50 easy)
4x100 swim @ 2:15 (50 FAST/50 non-free)
4x75 kick @ 2:00 (50 FAST/25 easy)
4x50 swim w/Partner Rest (swimmer A does a FAST 50 while Swimmer B rests on the wall, alternate)
16x25 @ :30 (2 drill, 2 perfect technique)
200 cool down
*3800 total*

C:
300 swim/200 pull/100 kick
3x200 pull w/:30 rest (100 FAST/100 easy)
3x150 swim w/:30 rest (100 FAST/50 easy)
3x100 swim w/:20 rest (50 FAST/50 non-free)
3x50 kick w/:20 rest (25 FAST/25 easy)
3x50 swim w/Partner Rest (swimmer A does a FAST 50 while Swimmer B rests on the wall, alternate)
150 cool down
*2400 total*

Friday, May 23

A:
300 swim/200 Pull/100 kick
4x150 @ 2:30 (50 non-free/50 free/50 non)
4x150 pull @ 2:15 (with buoy & BAND)
10x50 @ :60 (25 FAST/25 easy drill)
5x100 IM @ 1:45 (descend 1-5)
100 easy/recovery
10x50 swim (4 @ :40 strong, 1 @ :50 easy, repeat)
5x100 IM @ 1:45 (descend 1-5)
200 cool down (50 kick/150 swim)
*4100 total*

B:
200 swim/200 Pull/100 kick
4x150 @ 3:00 ( 50 free/50 non-free/50 free)
4x150 pull @ 3:00 (with buoy & BAND)
6x50 @ 1:10 (25 FAST/25 easy drill)
4x100 swim @ 2:00 (descend 1-4)
100 easy/recovery
6x50 swim (2 @ :50 strong, 1 @ :60 easy, repeat)
4x100 swim @ 2:00 (descend 1-4)
200 cool down (50 kick/150 swim)
*3400 total*

C:
200 swim/200 Pull/100 kick
4x150 w/:20 rest (50 free/50 non-free/50 free)
4x150 pull w/:20 (with buoy & BAND)
6x50 w/:15 rest (25 FAST/25 easy drill)
4x100 swim w/:20 rest (descend 1-4)
100 cool down (50 kick/50 swim)
*2500 total*

Wednesday, May 21

A:
5 minute choice swim
5 minute choice kick
5 minute choice pull
3x400 swim w/:30 rest (100 free/100 IM, repeat)
8x50 @ :55 (25 kick/25 shark drill with board)
3x400 pull w/:30 rest (descend time #1-#3)
8x50 @ :55 (25 no breath/25 backstroke)
300 cool down (50 tarzan drill/100 swim, repeat)
*~4400 total*

B:
5 minute choice swim
5 minute choice kick
5 minute choice pull
3x300 swim w/:30 rest (100 free/50 non-free, repeat)
6x50 @ 1:15 (25 kick/25 shark drill with board)
3x300 pull w/:30 rest (descend time #1-#3)
6x50 @ 1:15 (25 no breath/25 easy free)
300 cool down (50 tarzan drill/100 swim, repeat)
*~3500 total*

C:
5 minute choice swim
5 minute choice kick
5 minute choice pull
3x200 swim w/:30 rest (100 free/50 non-free, repeat)
6x50 w/:15 (25 kick/25 shark drill with board)
3x200 pull w/:30 rest (descend time #1-#3)
6x50 w/:15 (25 one breath only/25 easy free)
100 cool down
*~2500 total*

Monday, May 19

A:
400 swim with fins
200 kick w/ fins
4x50 @ :55 (catch-up Drill w/ paddle)
4x50 @ :55 (25 fist drill/25 Swim)
2 x [400 pull (3/5 breathing pattern by 50)
      200 pull (50 FAST/50 easy)]
6x50 @ 1:15 (25 Kick/25 Sail Boat drill)
200 w/buoy (25 Scull/75 pull, repeat)
2 x [400 IM (25 kick/25 drill/50 swim)
       200 IM swim (25 fast/25 easy)]
6x50 w/fins @ :60 (25 underwater kick/25 backstroke)
300 cool down (100 free/50 non-free, repeat)
*4500 total*

B:
400 swim with fins
200 kick w/ fins
4x50 @ 1:15 (catch-up Drill w/ paddle)
4x50 @ 1:15 (25 fist drill/25 Swim)
400 pull (3/5 breathing pattern by 50)
200 pull (50 FAST/50 easy)
6x50 @ 1:30 (25 Kick/25 Sail Boat drill)
200 w/buoy (25 Scull/75 pull, repeat)
400 choice (25 kick/25 drill/50 swim)
200 swim (25 fast/25 easy)
6x50 w/fins @ 1:30 (25 underwater kick/25 backstroke)
300 cool down (100 free/50 non-free, repeat)
*3300 total*

C:
400 swim with fins
200 kick w/ fins
6x50 w/:15 rest (catch-up Drill w/ paddle)
6x50 w/:15 rest (25 fist drill/25 Swim)
6x50 w/:20 rest (25 Kick/25 Sail Boat drill)
200 w/buoy (25 Scull/75 pull, repeat)
6x50 w/fins w/:30 rest (25 kick on your back/25 swim)
300 cool down (100 free/50 non-free, repeat)
*2300 total*

Friday, May 16

A:
500 choice with fins
500 pull (3/5 breathing pattern by 50)
4x150 @ 2:30 (50 kick/50 drill/50 swim)
8x50 swim @ :50 (descend 1-4, 5-8)
400 swim (No Walls)
6x50 swim @ :55 (all strong)
400 Pull (build each 100)
4x50 swim @ :60 (all FAST!)
400 IM (kick/drill/swim/fast by 25)
2x50 swim @ 1:30 (RACE! from a dive)
400 cool down choice
*4200 total*

B:
500 choice with fins
400 pull (3/5 breathing pattern by 50)
3x100 w/:20 rest (50 kick/50 swim)
6x50 swim @ :60 (descend 1-3, 4-6)
300 swim (No Walls)
4x50 swim @ 1:10 (all strong)
300 Pull (build each 100)
4x50 swim @ 1:20 (all FAST!)
300 choice(kick/drill/swim by 25)
2x50 swim @ 2:00 (RACE! from a dive)
300 cool down choice
*3200 total*

C:
400 choice with fins
300 pull (3/5 breathing pattern by 50)
300 swim (No Walls)
4x50 swim w/:20 rest (all strong)
300 Pull (build each 100)
4x50 swim w/:30 rest (all FAST!)
300 choice(kick/drill/swim by 25)
2x50 swim w/1:00 rest (RACE! from a dive)
200 cool down choice
*2300 total*

Wednesday, May 14

A:
10 minute warm up (non-free every 4th 25)
3 x [150 swim @ 2:10
     150 kick @ 3:00
     150 pull @ 2:10
     150 (non-free/free by 25) @ 2:30
500 RACE! (broken as: 100 @ 2:00, 2x50 @ :60, 4x25 @ :30, 2x50 @ :60, 100 @ 2:00)
8x75 @ 1:30 (25 kick underwater, 50 swim)
8x50 @ :55 (start in the middle of the pool, vertical kicking during rest period)
400 cool down (100 swim/100 pull, repeat)
*~4300 total*

B:
10 minute warm up (non-free every 4th 25)
2 x [150 swim @ 3:00
     150 kick @ 4:00
     150 pull @ 3:00
     150 (non-free/free by 25) @ 3:30
500 RACE! (broken as: 100 @ 2:30, 2x50 @ 1:15, 4x25 @ :40, 2x50 @ 1:15, 100 @ 2:30)
8x75 @ 2:00 (25 kick underwater, 50 swim)
6x50 @ 1:10 (start in the middle of the pool, vertical kicking during rest period)
300 cool down (100 swim/100 pull/100 swim)
*~3400 total*

C:
10 minute warm up (non-free every 4th 25)
150 swim w/:20 rest
150 kick w/:20 rest
150 pull  w/:20 rest
150 (non-free/free by 25)  w/:20 rest
500 RACE! (broken as: 100, 2x50, 4x25, 2x50, 100 with :30 rest between each)
4x75 w/:15 rest (25 kick on your back, 50 swim)
6x50 (start in the middle of the pool, vertical kicking for :10 seconds between each 50)
200 cool down (100 swim/100 pull)
*~2300 total*

Monday, May 12

Welcome Back Everyone
Sorry for the lack of posting...I've been super busy!
Glad to be back on the pool deck and writing workouts:)

A:
600 warm up (200 swim/100 kick, repeat)
3x200 swim @ 2:45
6x50 @ :50 (IM switch)
5x100 swim @ 1:20
4x150 @ 2:30 (50 kick, 50 drill, 50 swim/IM order)
10x50 swim @ :40
500 pull (breath every 5th stroke)
16x25 swim @ :20
300 cool down (50 kick/100 swim, repeat)
*4300 Total*

B:
600 warm up (200 swim/100 kick, repeat)
3x200 swim @ 3:50
6x50 @ 1:05 (25 non-free/25 free)
4x100 swim @ 1:55
2x150 w/:30 rest (50 kick/50 drill/50 swim)
6x50 swim @ :55
400 pull (breath every 5th stroke)
8x25 swim @ :30
300 cool down (50 kick/100 swim, repeat)
*3400 Total*

C:
600 warm up (200 swim/100 kick, repeat)
6x50 w/:15 rest (25 non-free/25 free)
4x100 swim w/:20 rest
2x150 w/:30 rest (50 kick/50 drill/50 swim)
6x50 swim w/:15 rest
200 pull (breath every 5th stroke)
8x25 swim w/:10 rest
100 cool down
*2400 Total*

Wednesday, March 26

A:
400 choice warm up
8x25 @ :30 (build to FAST!)
4x100 @ 1:30 (best average!)
400 (50 kick/50 swim)
4x100 @ 1:25 (best average!)
400 (50 non-free/50 free)
4x100 @ 1:20 (best average!)
400 pull (3/5 breathing by 100)
8x50 @ :60 (ALL FAST!)
400 cool down (100 IM/100 free, repeat)
*4200 total*

B:
300 choice warm up
8x25 @ :40 (build to FAST!)
4x100 @ 2:00 (best average!)
400 (50 kick/50 swim)
4x100 @ 1:55 (best average!)
400 (50 non-free/50 free)
4x100 @ 1:50 (best average!)
400 pull (3/5 breathing by 100)
200 cool down
*3500 total*

C:
300 choice warm up
4x25 w/:20 rest (build to FAST!)
4x100 w/:30 rest (descend 1-4)
300 (50 kick/50 swim)
4x100 w/:30 rest (descend 1-4)
300 (50 non-free/50 free)
400 pull (3/5 breathing by 50)
200 cool down
*2400 total*

Monday, March 24

A:
200 swim/100 kick
12x25 @ :40 w/band only
8x50 swim @ :45 (descend 1-4, 5-8)
100 easy (reverse IM drill)
(do the following sets continuous, no extra rest, all swim freestyle)
4x25 @ :30
4x50 @ :50
4x75 @ 1:10
4x100 @ 1:25
4x125 @ 1:45
4x150 @ 2:05
4x175 @ 2:20
4x200 @ 2:40
200 cool down
*4900 total*

B:
200 swim/100 kick
8x25 @ :60 w/band only
4x50 swim @ :55 (descend 1-4)
100 easy swim
(do the following sets continuous, no extra rest, all swim freestyle)
4x25 @ :30
4x50 @ :60
4x75 @ 1:20
4x100 @ 1:50
4x125 @ 2:10
4x150 @ 2:40
4x175 @ 3:10
200 cool down
*3800 total*

C:
200 swim/100 kick
4x25 w/:30 rest w/band only
4x50 swim w/:20 rest (descend 1-4)
100 easy swim
(do the following sets continuous, no extra rest, all swim freestyle)
4x25 w/:10 rest
4x50 w/:15 rest
4x75 w/:20 rest
4x100 w/:25 rest
4x125 w/:30 rest
200 cool down
*2400 total*

Friday, March 21

A:
500 swim
2x200 kick with fins w/:30 rest
4x150 @ 2:30 (100 IM/50 free)
2x600 pull w/:30 rest (negative split at the 300 wall!)
3x100 @ 1:45 (reverse IM)
2x600 pull w/:30 rest (descend by 200s in each 600)
6x50 Kick @ :60 (25 FAST/25 easy)
200 cool down
*4700 total*

B:
400 swim
2x200 kick with fins w/:30 rest
4x100 @ 2:30 (50 free/50 non-free)
2x500 pull w/:30 rest (negative split at the 250 wall!)
3x100 @ 2:20 (50 drill/50 swim)
2x400 pull w/:30 rest (descend by 100s in each 400)
4x50 Kick @ 1:30 (25 FAST/25 easy)
200 cool down
*3700 total*

C:
300 swim
2x100 kick with fins w/:30 rest
2x400 pull w/:30 rest (negative split at the 200 wall!)
3x100 w/:30 rest (50 free/50 non-free)
2x300 pull w/:30 rest (descend by 100s in each 300)
4x50 Kick w/:30 rest (25 FAST/25 easy)
100 cool down
*2500 total*

Wednesday, March 19

A:
300 swim/100 kick
6x50 @ :50 (IM switch)
6x100 pull @ 1:20 (all strong)
6x50 @ :45 (25 Tarzan drill/25 swim)
4x150 pull @ 2:00 (all strong)
6x50 @ :40 swim (25 FAST!/25 easy)
3x200 pull 2:40 (all strong)
6x50 @ :60 swim (all from a dive, FAST!)
2x300 @ 4:00 (all strong)
300 cool down (50 kick/100 swim)
*4300 total*

B:
300 swim/100 kick
6x50 @ 1:10 (25 free/25 non-free)
6x100 pull @ 1:55 (all strong)
6x50 @ 1:05 (25 Tarzan drill/25 swim)
4x150 pull @ 2:50 (all strong)
6x50 @ :60 swim (25 FAST!/25 easy)
3x200 pull 3:45 (all strong)
300 cool down (50 kick/100 swim)
*3400 total*

C:
300 swim/100 kick
6x50 w/:15 rest (25 free/25 non-free)
6x100 pull w/:30 rest (all strong)
6x50 w/:20 rest (25 Tarzan drill/25 swim)
4x150 pull w/:30 rest (all strong)
300 cool down (50 kick/100 swim)
*2500 total*

Monday, March 17

A:
300 swim/200 pull/100 kick
6x125 @ 2:15 (50 kick/75 build)
2x250 @ 3:40 (200 FAST/50 easy)
100 Kick w/:30 rest
2x200 @ 3:00 (150 FAST/50 easy)
100 Kick w/:30 rest
2x150 @ 2:20 (100 FAST/50 easy)
100 Kick w/:30 rest
2x100 @ 1:40 (50 FAST/50 easy)
100 Kick w/:30 rest
2x50 @ :60 (25 FAST/25 easy)
100 kick w/:30 rest
4 x [4x25 Down & Outs
      100 easy/recovery swim w/:30 rest]
200 cool down
*4300 total*

B:
300 swim/200 pull/100 kick
4x125 @ 3:00 (50 kick/75 build)
2x200 @ 4:15 (150 FAST/50 easy)
100 Kick w/:30 rest
2x150 @ 3:15 (100 FAST/50 easy)
100 Kick w/:30 rest
2x100 @ 2:15 (50 FAST/50 easy)
100 Kick w/:30 rest
2x50 @ 1:15 (25 FAST/25 easy)
100 kick w/:30 rest
4 x [4x25 Down & Outs
      100 easy/recovery swim w/:60 rest]
200 cool down
*3500 total*

C:
300 swim/200 pull/100 kick
4x100 w/:30 rest (50 kick/50 build)
2x150 w/:30 rest (100 FAST/50 easy)
50 Kick w/:30 rest
2x100 w/:30 rest (50 FAST/50 easy)
50 Kick w/:30 rest
2x50 w/:30  rest (25 FAST/25 easy)
50 kick w/:30 rest
3 x [4x25 Down & Outs
      100 easy/recovery swim w/:60 rest]
150 cool down
*2500 total*

Friday, March 14

A:
750 warm up (200 swim/50 kick)
7x100 1:50 (50 Kick/50 swim build)
7x50 @ :55 (25 back/25 free)
12x25 @ :30 (1/2 FAST!/1/2 easy)
200 IM (25 drill/25 swim)
8x100 pull @ 1:25 (descend 1-4, 5-8)
3x300 swim @ 4:30 (100 free/100 IM/100 free)
400 cool down (100 swim/50 kick/50 Frog, repeat)
*4100 total*

B:
500 warm up (200 swim/50 kick)
5x100 2:30 (50 Kick/50 swim build)
5x50 @ 1:10 (25 non-free/25 free)
10x25 @ :40 (1/2 FAST!/1/2 easy)
8x100 pull @ 1:55 (descend 1-4, 5-8)
3x200 swim @ 4:00 (all strong)
400 cool down (100 swim/50 kick/50 Frog, repeat)
*3300 total*

C:
500 warm up (200 swim/50 kick)
5x100 w/:30 rest (50 Kick/50 swim build)
5x50 w/:20 rest (25 non-free/25 free)
10x25 w/:15 rest (1/2 FAST!/1/2 easy)
4x100 pull w/:30 rest (descend 1-4)
400 cool down (100 swim/50 kick/50 Frog, repeat)
*2300 total*

Friday, March 7

A:
300 Swim/300 Pull/300 Drill/300 Kick
4x200 Pull @ 3:00 (3/5/3/7 breathing pattern by 50)
8x25 @ :30 (1/2 FAST!, 1/2 easy)
20x100 @ 1:50 (75 RACE!/ 25 easy)
200 cool down
*4400 total*

B:
300 Swim/300 Pull/300 Drill/300 Kick
3x200 Pull @ 4:00 (3/5/3/7 breathing pattern by 50)
8x25 @ :40 (1/2 FAST!, 1/2 easy)
15x100 @ 2:30 (75 RACE!/ 25 easy)
200 cool down
*3700 total*

C:
200 Swim/200 Pull/200 Drill/200 Kick
3x150 Pull w/:30 rest (3/5/3 breathing pattern by 50)
6x25 w/:15 rest (1/2 FAST!, 1/2 easy)
10x100 w/:30 rest (75 RACE!/ 25 easy)
100 cool down
*2500 total*

Wednesday, March 5

A:
800 choice warm up
8x125 @ 2:10 (50 Drill/75 Build)
3x100 Kick @ 2:15 (25 FAST/25 easy, repeat)
8x50 @ :55 (IM switch)
5 x [100 swim @ 1:40 FAST!!
      50 easy @ :60]
5 x [50 swim @ 1:00 FAST!!
      25 easy @ :30]
600 pull (with snorkel if possible)
200 IM drill as cool down
*4400 total*

B:
600 choice warm up
6x125 @ 3:00 (50 Drill/75 Build)
3x100 Kick @ 3:00 (25 FAST/25 easy, repeat)
6x50 @ 1:05 (25 non-free/25 free)
4 x [100 swim @ 2:15 FAST!!
      50 easy @ 1:15]
4 x [50 swim @ 1:15 FAST!!
      25 easy @ :45]
500 pull (with snorkel if possible)
200 drill as cool down
*3500 total*

C:
500 choice warm up
4x125 w/:30 rest (50 Drill/75 Build)
4x50 Kick w/:20 rest (25 FAST/25 easy)
4x50 w/:15 rest (25 non-free/25 free)
4 x [100 swim w/:30 rest FAST!!
      50 easy w/:15 rest]
300 pull (with snorkel if possible)
100 drill as cool down
*2400 total*

Wednesday, February 26

A:
300 swim choice
300 pull (3/5 breathing pattern by 50)
4x150 @ 2:45 (50 kick/50 Fist drill/50 swim)
3x400 Pull @ 5:45 (descend 1-3)
100 recovery/easy swim
3x300 Swim 4:30 (descend 1-3)
100 recovery/easy swim
3x200 Pull 3:00 (descend 1-3)
100 recovery/easy swim
3x100 Swim 1:20 (all FAST!)
200 cool down
*4700 total*

B:
300 swim choice
200 pull (3/5 breathing pattern by 50)
4x150 @ 3:30 (50 kick/50 Fist drill/50 swim)
3x300 Pull @ 6:00 (descend 1-3)
100 recovery/easy swim
3x300 Swim 6:00 (descend 1-3)
100 recovery/easy swim
3x100 Swim 1:50 (all FAST!)
200 cool down
*3600 total*

C:
300 swim choice
200 pull (3/5 breathing pattern by 50)
2x150 w/:30 rest (50 kick/50 Fist drill/50 swim)
3x200 Pull w/:30 rest (descend 1-3)
100 recovery/easy swim
3x200 Swim w/:30 rest (descend 1-3)
200 cool down
*2300 total*

Monday, February 24

A:
500 warm up (200 swim/50 kick, repeat)
500 Pull (50 shark drill/200 pull, repeat)
8x50 @ :55 (IM order, kick/swim by 25)
6x100 swim @ 1:30 (best average, all strong)
100 recovery/easy
4x150 swim @ 2:10 (best average, all strong)
100 recovery/easy
3x200 swim @ 2:45 (best average, all strong)
100 recovery/easy
8x25 swim @ :40 (start at the "T", sprint to the wall)
300 cool down (100 non-free/200 free)
*4000 total*

B:
500 warm up (200 swim/50 kick, repeat)
500 Pull (50 shark drill/200 pull, repeat)
6x50 @ 1:15 (kick/swim by 25)
5x100 swim @ 2:00 (best average, all strong)
100 recovery/easy
3x150 swim @ 3:00 (best average, all strong)
100 recovery/easy
2x200 swim @ 4:00 (best average, all strong)
100 recovery/easy
6x25 swim @ :60 (start at the "T", sprint to the wall)
300 cool down (100 non-free/200 free)
*3400 total*

C:
400 warm up (150 swim/50 kick, repeat)
400 Pull (50 shark drill/150 pull, repeat)
6x50 w/:15 rest (kick/swim by 25)
5x100 swim w/:30 rest (best average, all strong)
100 recovery/easy
3x150 swim w/:30 rest (best average, all strong)
100 recovery/easy
6x25 swim @ :60 (start at the "T", sprint to the wall)
100 cool down
*2500 total*

Friday, February 14


Happy Valentines Day to all my Swimmers!

A:
300 swim/100 Tarzan drill
300 pull/100 Kick
8x50 @ :50 (15yards FAST!/35 easy)
100 IM easy/recovery (fly is drill)
5x300 Pull @ 4:15 (100 fast/50 easy, repeat)
5x200 Swim @ 3:05 (100 free/100 IM)
8x50 @ :50 (15 yards FAST!/35 easy)
200 cool down (50 kick/50 shark drill/100 swim)
*4400 total*

B:
300 swim/100 Tarzan drill
300 pull/100 Kick
8x50 @ 1:05 (15yards FAST!/35 easy)
100 easy/recovery (50 non-free/50 free)
3x300 Pull @ 5:30 (100 fast/50 easy, repeat)
3x200 Swim @ 4:00 (150 free/50 non-free)
8x50 @ 1:05 (15 yards FAST!/35 easy)
200 cool down (50 kick/50 shark drill/100 swim)
*3400 total*

C:
200 swim/100 Tarzan drill
200 pull/100 Kick
6x50 w/:15 rest (15yards FAST!/35 easy)
100 easy/recovery (50 non-free/50 free)
2x300 Pull w/:30 rest (100 fast/50 easy, repeat)
3x200 Swim w/:20 rest (150 free/50 non-free)
200 cool down (50 kick/50 shark drill/100 swim)
*2400 total*

Wednesday, February 12

A:
400 choice warm up
4x100 @ 1:50 (50 kick FAST!/50 swim easy)
400 Pull (breathing 3/5 by 50)
6x50 :45  (descend 1-6)
100 IM easy/recovery (fly is drill)
600 pull (descend each 200)
3x300 swim @ 4:15 (100 FAST!/200 strong)
600 pull (descend each 150)
3x300 swim @ 4:05 (200 strong/100 FAST!)
200 easy cool down
*4800 total*

B:
400 choice warm up
4x100 @ 2:20 (50 kick FAST!/50 swim easy)
300 Pull (breathing 3/5 by 50)
6x50 :60  (descend 1-6)
100 non-free easy/recovery
400 pull (descend each 150)
3x200 swim @ 3:50 (100 FAST!/200 strong)
400 pull (descend each 100)
3x200 swim @ 3:50 (200 strong/100 FAST!)
200 easy cool down
*3700 total*

C:
400 choice warm up
4x100 w/:20 rest (50 kick FAST!/50 swim easy)
300 Pull (breathing 3/5 by 50)
6x50 w/:15 rest (descend 1-6)
100 non-free easy/recovery
400 pull (descend each 150)
3x200 swim w/:30 rest (100 FAST!/200 strong)
200 easy cool down
*2700 total*

Wednesday, February 5

A:
400 Swim
300 IM (Kick/Drill/Swim by 25)
200 Kick (on your back, no boards)
100 (50 tarzan drill/50 fingertip drag)
6x250 swim @ 3:40 (descend 1-3, 4-6)
2x400 pull @ 5:30 (2nd 400 is faster)
3x300 swim @ 4:30  (100 free/100 IM/100 free)
2x200 pull @ 2:45 (2nd 200 is faster)
200 cool down
*4800 total*

B:
400 Swim
300 (Kick/Drill/Swim by 25)
200 Kick (on your back, no boards)
100 (50 tarzan drill/50 fingertip drag)
4x250 swim @ 5:00 (descend 1-4)
2x300 pull @ 6:00 (2nd 300 is faster)
3x200 swim w/:30 rest (50 free/50 non-free, repeat)
200 cool down
*3400 total*

C:
400 Swim
300 (Kick/Drill/Swim by 25)
200 Kick (on your back, no boards)
100 (50 tarzan drill/50 fingertip drag)
4x200 swim w/:30 rest (descend 1-4)
2x300 pull w/:45 rest (2nd 300 is faster)
100 cool down
*2500 total*

Monday, February 3

A:
300 Swim/200 Kick/100 Drill
12x50 @ :55 (25 IM order/25free)
500 Pull (50 FAST/200 smooth, repeat)
10x50 @ :50 (descend 1-5, 6-10)
500 swim (No Walls, 25 FAST/75 smooth, repeat)
8x75 @ 1:20 (25 Kick/25 non-free/25 free)
5x100 swim @ 1:25 (all strong)
300 Cool Down (50 Kick/100 choice, repeat)
*4100 total*

B:
300 Swim/200 Kick/100 Drill
8x50 @ 1:10 (25 non-free/25free)
400 Pull (50 FAST/150 smooth, repeat)
8x50 @ :60 (descend 1-4, 5-8)
400 swim (No Walls, 25 FAST/75 smooth, repeat)
6x75 @ 1:45 (25 Kick/50 free)
4x100 swim @ 1:55 (all strong)
300 Cool Down (50 Kick/100 choice, repeat)
*3350 total*

C:
300 Swim/200 Kick/100 Drill
6x50 w/:15 rest (25 non-free/25free)
300 Pull (50 FAST/100 smooth, repeat)
6x50 w/:20 rest (descend 1-3, 4-6)
300 swim (No Walls, 25 FAST/75 smooth, repeat)
4x75 w/:20 rest (25 Kick/50 free)
3x100 swim w/:30 rest (all strong)
150 Cool Down (50 Kick/100 choice)
*2550 total*

Wednesday, January 29

A:
600 warm up (200 swim/50 kick/50 non-free, repeat)
4x50 @ :45 (build to FAST!)
4x200 @ 3:00 (swim, strong)
4x50 @ :45 (25 FAST/25easy)
4x250 @ 3:40 (pull, all strong)
4x50 @ :45 (25 easy/25 FAST!)
4x250 @ 4:00 (150 free/100 IM)
400 cool down (100 swim/50 kick/50 non-free, repeat)
*4400 total*

B:
600 warm up (200 swim/50 kick/50 non-free, repeat)
4x50 @ :60 (build to FAST!)
3x200 @ 4:00 (swim, strong)
4x50 @ :60 (25 FAST/25easy)
3x200 @ 4:00 (pull, all strong)
4x50 @ :60 (25 easy/25 FAST!)
3x200 @ 4:15 (150 free/50 non-free)
400 cool down (100 swim/50 kick/50 non-free, repeat)
*3400 total*

C:
600 warm up (200 swim/50 kick/50 non-free, repeat)
4x50 w/:10 rest (build to FAST!)
3x150 w/:30 rest (swim, strong)
4x50 w/:10 rest (25 FAST/25easy)
3x150 w/:30 rest (pull, all strong)
4x50 w/:10 rest (25 easy/25 FAST!)
400 cool down (100 swim/50 kick/50 non-free, repeat)
*2500 total*

Monday, January 27

A:
400 warm up (kick every 4th 25)
4x150 @ 2:30 (50 kick w/NO board/100 pull w/buoy only)
9x100 swim @ 1:30 (1 FAST/1 ez/2 FAST/1ez/3 FAST/1ez)
8x100 @ 2:00 (25 kick/50 swim/rest 10 sec/25 FAST butterfly)
7x100 IM @ 1:45
6x100 pull @ 1:25 (3/5 breathing pattern by 25)
5x100 @ 1:40 (25 FAST!/75 easy swim)
*4500 total*

B:
400 warm up (kick every 4th 25)
9x100 swim @ 2:00 (1 FAST/1 ez/2 FAST/1ez/3 FAST/1ez)
8x100 @ 2:45 (25 kick/50 swim/rest 10 sec/25 FAST)
7x100 pull @ 1:55 (3/5 breathing pattern by 25)
6x100 @ 2:15 (25 FAST!/75 easy swim)
*3400 total*

C:
400 warm up (kick every 4th 25)
6x100 swim w/:20 rest (2 FAST/1 ez/repeat)
5x100 w/:30 rest (25 kick/50 swim/rest 10 sec/25 FAST)
4x100 pull w/:20 rest (3/5 breathing pattern by 25)
3x100 w/:30 rest (25 FAST!/75 easy swim)
200 choice cool down
*2400 total*

Friday, January 24

A:
500 warm up (200 Free/50 non-free, repeat)
4x200 Pull @ 3:00 (3/5 breathing pattern by 50)
8x50 @ :45 (25 Fast/25 easy)
4x150 @ 2:30 (50 Kick/50 Fingertip Drag/50 swim Build)
4x200 @ 3:30 All FAST!
100 easy/recovery
8x50 @ :55 (IM order, 25 drill/25 swim)
4x150 @ 2:30 (100 IM/50 free)
200 cool down (100 Drill/50 kick on side/50 choice)
*4400 total*

B:
500 warm up (200 Free/50 non-free, repeat)
3x200 Pull @ 4:00 (3/5 breathing pattern by 50)
6x50 @ :60 (25 Fast/25 easy)
3x150 @ 3:30 (50 Kick/50 Fingertip Drag/50 swim Build)
3x200 @ 4:30 All FAST!
100 easy/recovery
6x50 @ 1:10 (25 drill/25 swim)
3x150 @ 3:15 (50 free/50 non-free/50 free)
200 cool down (100 Drill/50 kick on side/50 choice)
*3500 total*

C:
500 warm up (200 Free/50 non-free, repeat)
3x200 Pull w/:30 rest (3/5 breathing pattern by 50)
8x50 w/:15 rest (25 Fast/25 easy)
3x200 @ 4:30 All FAST!
200 cool down (100 Drill/50 kick on side/50 choice)
*2300 total*

Wednesday, January 22

A:
300 swim/300 Pull/300 Kick with fins
6x100 @ 1:45 (50 DPS/25 Tarzan/25 Catchup drill)
400 w/:30 rest (50 Kick/50 swim, repeat)
6x150 Pull @ 2:10 (breathing pattern 3/5/7 by 50)
8x100 swim @ 1:25 (best average possible!)
100 easy/recovery
4x200 pull @ 2:40 (best average possible!)
600 Fins & paddles (negative split...second 300 faster than first 300)
100 cool down
*5200 total*

B:
200 swim/200 Pull/200 Kick with fins
5x100 @ 2:15 (50 DPS/25 Tarzan/25 Catchup drill)
300 w/:30 rest (50 Kick/50 Swim, repeat)
4x150 Pull @ 3:00 (breathing pattern 3/5 by 50)
6x100 swim @ 1:50 (best average possible!)
100 easy/recovery
3x200 Pull 3:45 (best average possible!)
400 Fins & paddles (negative split...second 200 faster than first 200)
100 cool down
*3800 total*

C:
200 swim/200 Pull/200 Kick with fins
4x100 w/:15 rest (50 DPS/25 Tarzan/25 Catchup drill)
4x100 swim w/:20 rest (best average possible!)
100 easy/recovery
4x100 pull w/:20 rest (best average possible!)
400 Fins & paddles (negative split...second 200 faster than first 200)
100 cool down
*2400 total*

Monday, January 20

A:
1 x 400 swim w/:30 rest
2 x 200 @ 3:15 (50 free/100 IM/50 free)
4 x 100 swim @ 1:25 (strong)
8 x 50 @ :45 (descend 1-4, 5-8)
16 x 25 @ :30 (2 kick on your back, 2 FAST! w/NO breath!)
1 x 400 w/fins (50 kick/50 swim, repeat)
16 x 25 @ :30 (odds: IM order FAST!, evens: easy free)
8 x 50 @ :40 (all strong)
4 x 100 IM @ 1:45 (strong)
2 x 200 pull @ 3:00 (3/5/7/9 breathing pattern by 50)
1 x 400 (25 FAST!/75 smooth)
*4400 total*

B:
1 x 400 swim w/:30 rest
2 x 200 w/:20 rest (50 free/50 non-free, repeat)
4 x 100 pull@ 1:55 (strong)
8 x 50 @ :55 (descend 1-4, 5-8)
16 x 25 @ :40 (2 kick on your back, 2 FAST! w/1 breath!)
8 x 50 @ :55 (all strong)
4 x 100 swim @ 1:55 (strong)
2 x 200 pull w/:20 rest (3/5/7/9 breathing pattern by 50)
1 x 400 (25 FAST!/75 smooth)
*3600 total*

C:
1 x 400 swim w/:30 rest
2 x 200 w/:20 rest (50 free/50 non-free, repeat)
4 x 100 pull w/:20 rest (strong)
8 x 50 w/:15 rest (descend 1-4, 5-8)
16 x 25 w/:15 rest (2 kick on your back, 2 FAST! w/2 breaths!)
1 x 400 (25 FAST!/75 smooth)
*2400 total*

Friday, January 17

A:
200 Swim/200 Pull/100 Kick
6x150 @ 2:15 (50 Catch-up Drill w/ Paddle/100 swim build)
4x250 @ 4:00 (50 FAST!/kick on wall :10 sec/200 strong)
500 Swim @ 6:40/100 Kick @ 2:00
400 Pull @ 5:20/100 Kick @ 2:00
300 Swim @ 4:00/100 Kick @ 2:00
200 Pull @ 2:45/100 Kick @ 2:00
100 Swim @ 1:25/100 Kick @ 2:00
100 Cool Down
*4600 total*

B:
200 Swim/200 Pull/100 Kick
4x150 @ 3:20 (50 Catch-up Drill w/ Paddle/100 swim build)
4x250 @ 5:10 (50 FAST!/kick on wall :10 sec/200 strong)
400 Pull w/:20 rest/100 Kick w/:20 rest
300 Swim w/:20 rest/100 Kick w/:20 rest
200 Pull w/:20 rest/100 Kick w/:20 rest
100 Swim w/:20 rest/100 Kick w/:20 rest
100 Cool Down
*3600 total*

C:
200 Swim/200 Pull/100 Kick
3x150 w/:20 rest (50 Catch-up Drill w/ Paddle/100 swim build)
2x250 w/:30 rest (50 FAST!/kick on wall :10 sec/200 strong)
300 Swim w/:20 rest/100 Kick w/:20 rest
200 Pull w/:20 rest/100 Kick w/:20 rest
100 Swim w/:20 rest/100 Kick w/:20 rest
100 Cool Down
*2500 total*

Wednesday, January 15

Today's workout is dedicated to the Fantastic Island Foursome that send a lovely thank-you gift for keeping them motivated and swimming fast through 63rd birthdays and beyond!
Happy Swimming:)

A:
600 warm up (100 swim/100 kick/100 IM, repeat)
6x100 Pull @ 1:30 (descend 1-3, 4-6)
400 as (50 free/50 dolphin kick on your back, repeat)
4x100 Pull @ 1:20 (all strong)
3x200 IM @ 3:20
2x100 pull @ 1:15 (all FAST!)
300 easy (25 sailboat/25 kick/50 swim)
8x50 @ :55 (start from center of pool, FAST turns, vertical kick during rest)
500 swim (NO Walls!)
100 cool down (non-free)
*4100 total*

B:
600 warm up (100 swim/100 kick/100 non-free, repeat)
6x100 Pull @ 2:00 (descend 1-3, 4-6)
300 as (50 free/50 kick on your back, repeat)
4x100 Pull @ 1:50 (all strong)
300 easy (25 sailboat/25 kick/50 swim)
2x100 pull @ 1:45 (all FAST!)
6x50 @ 1:10 (start from center of pool, FAST turns, vertical kick during rest)
500 swim (NO Walls!)
100 cool down (non-free)
*3300 total*

C:
400 warm up (100 swim/50 non-free, repeat)
6x100 Pull w/:20 rest (descend 1-3, 4-6)
300 as (50 free/50 kick on your back, repeat)
3x100 pull w/:20 rest (all FAST!)
4x50 as 25 FAST/25 easy/:15 sec kick on wall, repeat
300 swim (NO Walls!)
100 cool down
*2200 total*

Monday, January 13

A:
300swim/200pull/100kick
6x75 @1:20 (kick/drill/swim IM order)
12x50 @:45 (descend stroke count 1-4,5-8,9-12)
400 swim NO walls (25 FAST/75easy)
3x200 pull @ 2:45
3x200 swim @ 2:45
3x150 pull @ 2:05
3x150 swim @ 2:05
200 cool down (50 dolphin kick/50 swim)
*4300 total*

B:
300swim/200pull/100kick
4x75 @2:00 (kick/drill/swim)
8x50 @:60 (descend stroke count 1-4,5-8)
300 swim NO walls (25 FAST/75easy)
3x150 pull @ 2:45
3x150 swim @ 2:45
3x100 pull @ 1:55
3x100 swim @ 1:55
200 cool down (50 dolphin kick/50 swim)
*3300 total

C:
300swim/200pull/100kick
4x75 w/:15 rest (kick/drill/swim)
8x50 w/ :15 rest (descend stroke count 1-4,5-8)
300 swim NO walls (25 FAST/75easy)
3x100 pull @ 1:55
3x100 swim @ 1:55
200 cool down (50 dolphin kick/50 swim)
*2400 total

Friday, January 10

In honor of this recent email, I am dedicating Friday's workout to the swim group in Princeton!
Happy Swimming:)
******************************
Thank you thank you thank you
You have no idea, or maybe you do, how much time and effort you've saved me as a coach of a Mon & Wed evening Masters swim class in Princeton. We often use your workouts, and I print your name on them, and speak about you and refer swimmers to your web site.
Happy New Year for 2014
Coach David
*******************************

A:
900 (100 swim/100 IM/100 pull, repeat)
12x50 @ :50 w/fins (25 kick underwater/25 swim)
4x150 @ 3:00 (IM order: 50 kick/50 drill/50 swim)
4x75 @ 1:15 (descend stroke count by 1 each 25)
4x150 @ 2:30 (50 fly/50 back/50 breast)
4x75 @ 1:10 (descend 1-4)
4x150 @ 2:00 (free swim, all strong)
4x75 w/:10 rest (25 frog/50 swim)
*4200 total*

B:
900 (100 swim/100 non-free/100 pull, repeat)
12x50 @ :60 w/fins (25 kick underwater/25 swim)
4x150 @ 4:00 (50 kick/50 drill/50 swim)
4x75 @ 1:30 (descend stroke count by 1 each 25)
4x150 @ 2:45 (free swim, all strong)
4x75 w/:10 rest (25 frog/50 swim)
*3300 total*

C:
900 (100 swim/100 non-free/100 pull, repeat)
6x50 w/:20 rest w/fins (25 kick underwater/25 swim)
4x75 w/:20 rest (descend stroke count by 1 each 25)
4x150 w/:20 rest (free swim, all strong)
4x75 w/:10 rest (25 frog/50 swim)
*2400 total*

Thursday, January 9



If you haven't seen our awesome NEW website yet...please check us out at Swim-Like-A-Pro.com
Coach Misty Becerra and I are excited to help you swim faster! Come visit us in Central Florida...it's warm and sunny here:)
Email us with any questions at INFO@Swim-Like-A-Pro.com

Wednesday, January 8

A:
600 swim (50 free/25 kick, repeat)
400 swim (50 back/50 free, repeat)
2 x [3x150 pull @ 2:10
     3x50 swim @ :45 (FAST!)]
6x100 with fins @ 1:30 (50 kick/50 swim)
4 x [50 swim @ :60 (easy)
      4x25 In & Outs (sprint 25, climb out, dive in, sprint 25, etc)]
500 pull w/:30 rest (3/5/7 breathing pattern by 50)
200 cool down (25 kick/75 swim, repeat)
*4100 total*

B:
400 swim (50 free/25 kick, repeat)
300 swim (50 non-free/50 free, repeat)
2 x [3x150 pull @ 3:00
     3x50 swim @ :60 (FAST!)]
4x100 with fins @ 2:00 (50 kick/50 swim)
4 x [50 swim @ 1:15 (easy)
      4x25 In & Outs (sprint 25, climb out, dive in, sprint 25, etc)]
300 pull w/:30 rest (3/5 breathing pattern by 50)
200 cool down (25 kick/75 swim, repeat)
*3400 total*

C:
300 swim (50 free/25 kick, repeat)
300 swim (50 non-free/50 free, repeat)
2 x [2x150 pull w/:20 rest
      2x50 swim w/:15 rest (FAST!)]
4x100 with fins w/:20 rest (50 kick/50 swim)
3 x [50 swim w/:15 (easy)
      2x25 In & Outs (sprint 25, climb out, dive in, sprint 25)]
300 pull w/:30 rest (3/5 breathing pattern by 50)
100 cool down (25 kick/75 swim)
*2500 total*

Monday, January 6

**A new record was set on January 6th with 1,400 individual views of the blog! Thanks for visiting and happy swimming to each and every one of you:)

A:
600 warm up choice
4x150 @ 2:15 (50 fly/100 free)
4x150 pull @ 2:10 (50 shark drill/100 breath every 5)
6x50 @ :50 (descend stroke count 1-6)
4x150 pull @ 2:05 (50 FAST!/100 smooth)
6x50 @ :50 (descend stroke count 1-6)
4x150 @ 2:30 (50 dolphin kick on back/100 strong swim)
6x50 @ :50 (descend stroke count 1-6)
300 cool down (100 free/100 IM/100 free)
*4200 total*

B:
400 warm up choice
4x150 @ 3:00 (50 non-free/100 free)
4x150 pull @ 2:50 (50 shark drill/100 breath every 5)
4x50 @ :60 (descend stroke count 1-4)
4x150 pull @ 2:45 (50 FAST!/100 smooth)
4x50 @ :60 (descend stroke count 1-4)
4x150 @ 3:15 (50 dolphin kick on back/100 strong swim)
200 cool down
*3400 total*

C:
300 warm up choice
4x150 w/:20 rest (50 non-free/100 free)
4x150 pull w/:20 rest (50 shark drill/100 regular pull)
4x50 w/:10 rest (descend stroke count 1-4)
4x150 pull w/:20 rest (50 FAST!/100 smooth)
100 cool down
*2400 total*

Friday, January 3

Happy New Year Swimmers!
Welcome to 2014...sorry for the late start. Getting back on track with some great practices for you to enjoy:)

A:
400 (200 swim/200 pull)
300 (25 Kick/25 Drill/25 swim)
200 Pull
100 Kick
8x50 @ :55 (25 drill/25 swim, IM Order)
6x100 @ 1:25 (descend 1-3, 4-6)
8x25 kick @ :30 (ALL FAST!)
4x125 pull @ 2:00 (breathing every 5 strokes)
200 easy pull (50 shark drill/50 pull)
8x50 swim @ :45 (descend 1-4, 5-8)
8x25 kick @ :30 (ALL FAST!)
4x250 pull @ 3:45 (3/5 breathing pattern by 50)
200 easy pull (50 shark drill/50 pull)
100 cool down
*4800 total*

B:
400 (200 swim/200 pull)
300 (25 Kick/25 Drill/25 swim)
200 Pull
100 Kick
8x50 @ 1:05 (25 drill/25 swim)
6x100 @ 2:00 (descend 1-3, 4-6)
4x25 kick @ :45 (ALL FAST!)
4x100 pull @ 2:00 (breathing every 5 strokes)
100 easy pull (50 shark drill/50 pull)
8x50 swim @ :60 (descend 1-4, 5-8)
4x25 kick @ :40 (ALL FAST!)
4x100 pull @ 2:00 (3/5 breathing pattern by 50)
100 cool down
*3600 total*

C:
300 swim
200 Pull
100 Kick
4x50 w/:15 rest (25 drill/25 swim)
4x100 w/:20 rest (descend 1-4)
4x25 kick w/:15 rest (ALL FAST!)
4x100 pull w/:20 rest (breathing every 5 strokes)
100 easy pull (50 shark drill/50 pull)
4x50 swim w/:15 rest (descend 1-4)
4x25 kick w/:15 rest (ALL FAST!)
4x100 pull w/:20 rest (3/5 breathing pattern by 50)
100 cool down
*2600 total*

Wednesday, January 1

A:
800 warm up (100free/50kick/50 non-free, repeat)
8x100 Suicides! @ 1:40 (10y/15y/25y)
8x50 @ :45 (pull with distance per stroke)
8x75 @ 1:20 (25 underwater kick/25 backstroke/25 free)
6x200 Snake! (FAST!/easy by 25...get out, walk back to starting lane, repeat)
8x50 @ :45 (pull w/distance per stroke)
300 cool down (50 underwater recovery drill/100 swim, repeat)
*4500 total*

B:
600 warm up (100free/50kick/50 non-free, repeat)
6x100 Suicides! @ 2:15 (10y/15y/25y)
6x50 @ :60 (pull with distance per stroke)
6x75 @ 1:40 (25 underwater kick/25 backstroke/25 free)
4x200 Snake! (FAST!/easy by 25...get out, walk back to starting lane, repeat)
6x50 @ :60 (pull w/distance per stroke)
300 cool down (50 underwater recovery drill/100 swim, repeat)
*3400 total*

C:
400 warm up (100free/50kick/50 non-free, repeat)
4x100 Suicides! w/:20 rest (10y/15y/25y)
4x50 w/:15 rest (pull with distance per stroke)
4x75 w/:30 rest (25 underwater kick/25 backstroke/25 free)
3x200 Snake! (FAST!/easy by 25...get out, walk back to starting lane, repeat)
4x50 w/:15 rest (pull w/distance per stroke)
300 cool down (50 underwater recovery drill/100 swim, repeat)
*2400 total*