Friday, January 10

In honor of this recent email, I am dedicating Friday's workout to the swim group in Princeton!
Happy Swimming:)
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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
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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*