Wednesday, December 16

Sprinting Sounds Like Fun Today!

A:
5 minute choice swim
3 x 500 w/:30 rest as [50 kick (no board), 100 IM, 150 choice drill, 200 Pull (breathing pattern 3/5 by 50)]
Main Set:
400 pull (neg split at 200)
8x50 @ :60 (IM switch)
300 Pull (descend by 100)
8x25 @ :30 (FAST! kick hard on wall between intervals)
200 Pull (descend by 50)
6x50 :60 (25 swim, climb out, dive in, 25 FAST!)
100 Pull (descend by 25)
4x25 @ :45 (all are SPRINT! from a dive)
300 choice cool down
*4100 total*

B:
5 minute choice swim
2 x 500 w/:30 rest as [50 kick (no board), 100 non-free, 150 choice drill, 200 Pull (breathing pattern 3/5 by 50)]
Main Set:
400 pull (neg split at 200)
8x50 @ 1:10 (non-free/free by 25)
300 Pull (descend by 100)
8x25 @ :40 (FAST! kick hard on wall between intervals)
200 Pull (descend by 50)
6x50 1:10 (25 swim, climb out, dive in, 25 FAST!)
100 Pull (descend by 25)
4x25 @ :60 (all are SPRINT! from a dive)
100 choice cool down
*3600 total*

C:
5 minute choice swim
400 pull (neg split at 200)
8x50 w/:15 rest (non-free/free by 25)
300 Pull (descend by 100)
8x25 w/:10 kick (FAST! kick hard on wall between intervals)
200 Pull (descend by 50)
6x50 w/:20 rest (25 swim, climb out, dive in, 25 FAST!)
100 Pull (descend by 25)
4x25 @ :60 (all are SPRINT! from a dive)
100 choice cool down
*2400 total*

Monday, December 14

The Monday Grind

A:
500 warm up (200 swim/50 kick, repeat)
8x25 @ :30 drill (single arm & fist drill)
6x75 @ 1:30 (25 kick/50 swim build to FAST!)
3x100 pull @ 1:30 (3/5 breathing by 50)
8x25 @ :30 (IM order)
6x75 @ 1:20 (25 easy/25 medium/25 FAST!)
3x100 pull @ 1:30 (3/7 breathing by 50)
8x25 @ :30 (dolphin kick on your back)
6x75 @ 1:10 (descend 1-4)
3x100 pull @ 1:30 (3/9 breathing by 50)
8x25 @ :30 from a dive (get out of pool after each 25)
6x75 @ 1:00 (make the interval!)
3x100 choice @ 1:45 (easy cool down)
*4300 total*

B:
500 warm up (200 swim/50 kick, repeat)
8x25 @ :45 drill (Tarzan & non-free)
6x75 @ 2:00 (25 kick/50 swim build to FAST!)
3x100 pull @ 1:55 (3/5 breathing by 50)
8x25 @ :40 (descend stroke count 1-4)
6x75 @ 1:45 (25 easy/25 medium/25 FAST!)
3x100 pull @ 1:55 (3/7 breathing by 50)
8x25 @ :40 from a dive (get out of pool after each 25)
6x75 @ 1:30 (make the interval!)
3x100 choice @ 2:00 (easy cool down)
*3350 total*

C:
500 warm up (200 swim/50 kick, repeat)
8x25 w/:15 rest (fingertip drag and catchup drill)
6x75 w/:20 rest (25 kick/50 swim build to FAST!)
3x100 pull w/:20 rest (3/5 breathing by 50)
8x25 w/:10 rest (descend stroke count 1-4)
6x75 w/:20 rest (25 easy/25 medium/25 FAST!)
3x100 pull w/:20 rest (easy cool down)
*2500 total*

Friday, December 11

Build Me Up Buttercup

A:
300 warm up (2x: 100 swim/50 kick)
200 Pull (2x: 50 Shark Drill/50 regular)
4x75 @ 1:10 (25 Kick w/board, 50 swim build)
4x75 @ :60 (25 Sailboat w/board, 50 swim build)
4x100 IM order @ 2:00 (25 Kick/25 drill/50 swim)
3 x [100 kick @ 2:00  (Build to FAST!)
       200 Pull @ 3:00 (Build to FAST!)
       300 Swim @ 4:30 Build to FAST!)]
4x100 IM order @ 2:00 (25 Kick/25 drill/50 swim)
8x25 @ :45 (from middle of pool...sprint to wall, climb out, dive in, sprint to middle of pool)
8x25 @ :30 (from middle of pool...sprint to wall, fast flip turn, sprint to middle)
200 Cool down
*4300 total*

B:
300 warm up (2x: 100 swim/50 kick)
200 Pull (2x: 50 Shark Drill/50 regular)
4x75 @ 1:45 (25 Kick w/board, 50 swim build)
4x75 @ 1:20 (25 Sailboat w/board, 50 swim build)
3 x [100 kick @ 2:30  (Build to FAST!)
       200 Pull @ 4:00 (Build to FAST!)
       300 Swim @ 6:00 Build to FAST!)]
8x25 @ :60 (from middle of pool...sprint to wall, climb out, dive in, sprint to middle of pool)
8x25 @ :45 (from middle of pool...sprint to wall, fast flip turn, sprint to middle)
200 Cool down
*3500 total*

C:
300 warm up (2x: 100 swim/50 kick)
200 Pull (2x: 50 Shark Drill/50 regular)
4x75 w/:15 rest (25 Kick w/board, 50 swim build)
4x75 w/:15 rest (25 Sailboat w/board, 50 swim build)
2 x [100 kick w/:20 rest  (Build to FAST!)
       200 Pull w/:30 rest (Build to FAST!)
       300 Swim w/:40 rest Build to FAST!)]
4x25 w/:15 rest (from middle of pool...sprint to wall, climb out, dive in, sprint to middle of pool)
4x25 w/:15 rest (from middle of pool...sprint to wall, fast flip turn, sprint to middle)
100 Cool down
*2600 total*

Wednesday, December 9

Easy Swims Are Important Too!

Warm Up:
400 SKiPS (100 swim/100 kick/100 pull/100 swim)

Main Set (repeat 2-5 times):
200 pull w/:10 rest
150 w/:10 rest (50 back/50 breast/50 free)
100 swim w/:05 rest (build to FAST)
50 kick w/:05 rest
REPEAT^

Cool Down:
6x50 w/:10 rest (descend stroke count 1-6)

Monday, December 7

Non-Stop Main Set

A:
300 choice swim/100 kick warm up
8x50 @ :50 (descend 1-4, 5-8)
2x300 pull @ 4:30 (100 easy/100 medium/100 strong)
Main Set:
6x50 @ :45
1x200 @ 2:45
5x50 @ :45
1x200 @ 2:45
4x50 @ :45
1x200 @ 2:45
3x50 @ :45
1x200 @ 2:45
2x50 @ :45
1x200 @ 2:45
1x50 @ :45
1x100 easy recovery
2x300 pull @ 4:30 (100 easy/100 medium/100 strong)
100 cool down
*4250 total*

B:
300 choice swim/100 kick warm up
8x50 @ 1:05 (descend 1-4, 5-8)
2x300 pull @ 6:00 (100 easy/100 medium/100 strong)
Main Set:
1x200 @ 3:45
5x50 @ :55
1x200 @ 3:45
4x50 @ :55
1x200 @ 3:45
3x50 @ :55
1x200 @ 3:45
2x50 @ :55
1x200 @ 3:45
1x50 @ :55
200 cool down
*3350 total*

C:
200 choice swim/100 kick warm up
4x50 w/:15 rest (descend 1-4)
1x300 pull (100 easy/100 medium/100 strong)
Main Set:
3 x [200 swim w/:20 rest
       4x50 swim w/:10 rest]
200 cool down
*2200 total*

Wednesday, December 2

How Low Can You Go?

A:
600 warm up (200 swim/50 kick/50 drill, repeat)
6x100 @ 1:50 (IM drill)
300 pull (3/5 breathing pattern by 50)
6x100 @ 1:40 (25 kick on your back/50 swim/25 build)
300 pull (3/7 breathing pattern by 25)
6x100 @ 1:30 (build each 100 to FAST)
300 pull (No Walls)
6x100 @ 1:20 (make the interval!)
300 choice cool down
*4200 Total*

B:
500 warm up (150 swim/50 kick/50 drill, repeat)
6x75 @ 1:50 (back/breast/free by 25)
300 pull (3/3 breathing pattern by 50)
6x75 @ 1:40 (25 Tarzan drill/50 swim)
300 pull (3/5 breathing pattern by 25)
6x75 @ 1:30 (build each 75 to FAST)
300 pull (No Walls)
6x75 @ 1:20 (make the interval!)
200 choice cool down
*3400 Total*

C:
400 warm up (150 swim/50 kick, repeat)
6x50 w/:20 rest (non-free/free by 25)
200 pull (3/5 breathing pattern by 25)
6x50 w/:15 rest (25 Tarzan drill/25 swim)
200 pull (3/7 breathing pattern by 25)
6x50 w/:10 rest (build each 50 to FAST)
200 pull (No Walls)
6x50 w/:05 rest (all strong effort!)
100 choice cool down
*2300 Total*

Monday, November 30

WE ARE BACK IN BUSINESS!!
Happy Swimming Everyone :)

A:
400 swim warm up
400 as (50 kick/50 drill)
10x50 @ :60 (IM switch)
8x75 @ 1:15 (25 kick/50 swim build)
5x100 pull @ 1:30 (25 FAST/75 easy)
6x150 swim @ 2:15 (50 easy/50 moderate/50 strong)
1x500 swim (No Walls! as 25 FAST/75 smooth)
6x50 @ :60 cool down (25 double arm backstroke/25 free)
*4100 total*

B:
300 swim warm up
300 as (50 kick/50 drill)
8x50 @ 1:10 (25 non-free/25 free)
6x75 @ 1:40 (25 kick/50 swim build)
4x100 pull @ 2:00 (25 FAST/75 easy)
4x150 swim @ 3:00 (50 easy/50 moderate/50 strong)
1x400 swim (No Walls! as 25 FAST/75 smooth)
4x50 w/:10 rest cool down (25 double arm backstroke/25 free)
*3050 total*

C:
300 swim warm up
200 as (50 kick/50 drill)
4x50 w/:10 rest (25 non-free/25 free)
4x75 w/:20 rest (25 kick/50 swim build)
4x100 pull w/:20 rest (25 FAST/75 easy)
1x300 swim (No Walls! as 25 FAST/75 smooth)
4x50 w/:10 rest cool down (25 backstroke/25 free)
*2000 total*

Monday, November 16

Hi Swimmers,

It's been quite a while...how is everybody doing?

I've missed you all during my time away from the blog...but I've been on quite a few adventures in the meantime. Most importantly, we've really launched the Swim-Like-A-Pro coaching business! If you are interested in triathlon coaching, swim technique clinics, or our Splash & Dash series in Clermont, sign up for our email below:

Sign up to get all the SLAP news!

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In the meantime, I think it's time to start loading workouts again...do you agree? We resume the Central Florida Masters Swim team practices at the beginning of December and I will start posting our workouts so that you can follow along on your own.

Let me know what your favorite types of sets are and maybe you'll see them featured here in the future!

Happy Swimming to all my online friends,
Coach Sara:)