Monday, March 7

Reply Hazy, Try Again

A:
800 warm up (200 swim/200 kick/200 IM drill/200 pull)
8x50 kick @ :60 (odd #s FAST, even #s choice)
3x200 IM @ 3:30 (100 IM drill/100 IM swim)
8x100 swim @ 1:20 (all strong)
3x200 IM @ 3:15 (100 IM/100 free)
8x50 kick @ :60 (odd #s no board, even #s with board)
3x200 IM @ 3:30 (regular IM)
200 choice cool down
*4400 total*

B:
800 warm up (200 swim/200 kick/200 drill/200 pull)
8x50 kick @ 1:15 (odd #s FAST, even #s choice)
3x200 pull @ 4:00 (50 shark drill/150 pull)
8x100 swim @ 1:50 (all strong)
3x200 pull @ 4:00 (50 backstroke/150 free)
8x50 @ 1:10 (25 non-free/25 free)
100 choice cool down
*3500 total*

C:
800 warm up (200 swim/200 kick/200 drill/200 pull)
4x50 kick w/:15 rest (25 FAST, 25 choice)
3x200 pull w/:30 rest (50 shark drill/150 pull)
4x100 swim w/:20 rest (all strong)
8x50 w/:10 rest (25 non-free/25 free)
100 choice cool down
*2500 total*

*Bonus points if you recognize what today's workout title is from!

Wednesday, March 2

Wednesday's Wild Workout

A:
400 choice warm up
12x25 kick @ :30 (odd #s FAST, even #s smooth)
4 x [6x50 @ :45 (descend 1-3,4-6)
       300 pull (100 smooth/100 FAST/100 smooth)
       3x100 IM @ 1:45]
200 cool down
*4500 total*

B:
400 choice warm up
8x25 kick @ :45 (odd #s FAST, even #s smooth)
4 x [6x50 @ :55 (descend 1-3,4-6)
       300 pull (100 smooth/100 FAST/100 smooth)
       1x100 IM w/:30 rest]
200 cool down
*3600 total*

C:
300 choice warm up
8x25 kick w/:15 rest (odd #s FAST, even #s smooth)
3 x [6x50 w/:10 rest (descend 1-3,4-6)
       200 pull (100 smooth/100 FAST)
       1x100 non-free w/:30 rest]
100 cool down
*2400 total*

Monday, February 29

100 Ways to Use Paddles

A:
800 warm up (200 swim/200 buoy only/200 IM drill/200 kick)
8x25 @ :30 (gripping tops of paddles so they extend past wrist joint)
2x300 @ 4:30 (descend by 100 within the 300)
8x25 @ :30 (pushing paddle on the top of your head)
3x200 @ 2:55 (descend by 50...last 50 of each is FAST!)
8x25 @ :30 (4 with paddle on right hand only, 4 on left hand only)
4x150 @ 2:05 (75 easy/75 FAST!)
8x25 @ :30 (catch up drill, holding one paddle out front)
6x100 @ 1:20 (all strong, make intervals)
200 choice cool down
*4200 total*

B:
600 warm up (200 swim/200 buoy only/200 kick)
8x25 @ :40 (gripping tops of paddles so they extend past wrist joint)
2x300 @ 6:00 (descend by 100 within the 300)
8x25 @ :40 (pushing paddle on the top of your head)
3x200 @ 4:00 (descend by 50...last 50 of each is FAST!)
8x25 @ :40 (4 with paddle on right hand only, 4 on left hand only)
4x150 @ 3:00 (75 easy/75 FAST!)
8x25 @ :40 (catch up drill, holding one paddle out front)
200 choice cool down
*3400 total*

C:
600 warm up (200 swim/200 buoy only/200 kick)
4x25 w/:10 rest (gripping tops of paddles so they extend past wrist joint)
1x300 w/:30 rest (descend by 100 within the 300)
4x25 w/:10 rest (catch up drill, holding one paddle out front)
2x200 w/:30 rest (descend by 50...last 50 of each is FAST!)
4x25 w/:10 rest  (4 with paddle on right hand only, 4 on left hand only)
3x150 w/:30 rest (75 easy/75 FAST!)
100 choice cool down
*2200 total*

Wednesday, February 24

The "Happy Birthday Coach Sara" Workout

A:
600 warm up (200 swim/100 IM/repeat)
33x25 as: 11x25 @ :40 (tombstone kick)
                 11x25 @ :30 (non-free)
                 11x25 @ :25 (swim)
33x50 as: 11x50 @ :50 (buoy only)
                 11x50 @ :45 (paddles & buoy)
                 11x50 @ :40 (paddles only)
3x300 swim @ 4:30 (climb out each 100 and dive back in)
6x50 w/:10 rest (25 Frog/25 sailboat drill)
*4300 total*

B:
500 warm up (200 swim/50 non-free/repeat)
33x25 as: 11x25 @ :50 (tombstone kick)
                 11x25 @ :40 (non-free)
                 11x25 @ :30 (swim)
33x50 as: 11x50 @ :60 (buoy only)
                 11x50 @ :55 (paddles & buoy)
                 11x50 @ :50 (paddles only)
1x300 swim (climb out each 100 and dive back in)
4x50 w/:10 rest (25 Frog/25 sailboat drill)
*3500 total*

C:
100 warm up
33x25 as: 11x25 w/:10 rest (kick)
                 11x25 w/:10 rest (non-free)
                 11x25 w/:10 rest (swim)
33x50 as: 11x50 w/:15 rest (buoy only)
                 11x50 w/:15 rest (paddles & buoy)
                 11x50 w/:15 rest (paddles only)
100 cool down
*2700 total*

Monday, February 22

Workout Thanks to Kate

A:
300 swim/200 kick/100 IM
6x150 @ 2:45 (kick/drill/swim by 50)
200 IM w/:30 rest
5x150 @ 2:30 (buoy only)
200 IM w/:30 rest
4x150 @ 2:15 (swim)
200 IM w/:30 rest
3x150 @ 2:00 (with paddles)
200 IM w/:30 rest
200 cool down
*4300 total*

B:
300 swim/200 kick/100 non-free
5x150 @ 3:00 (kick/drill/swim by 50)
200 (free/non by 50) w/:30 rest
4x150 @ 2:50 (buoy only)
200 (free/non by 50) w/:30 rest
3x150 @ 2:45 (swim)
200 (free/non by 50) w/:30 rest
2x150 @ 2:30 (with paddles)
200 (free/non by 50) w/:30 rest
100 cool down
*3600 total*

C:
300 swim/100 kick/100 non-free
4x150 w/:20 rest (kick/drill/swim by 50)
200 (free/non by 50) w/:30 rest
3x150 w/:20 rest (buoy only)
200 (free/non by 50) w/:30 rest
2x150 w/:20 rest (swim)
200 (free/non by 50) w/:30 rest
100 cool down
*2500 total*

Monday, February 15

Monday, Monday, So Good To Me!

A:
300 swim/200 buoy/100 kick
4x25 scull w/paddles & buoy w/:15 rest
6x50 @ :50 (25 fast/25 easy)
8x75 @ 1:20 (kick/drill/swim IM order)
600 pull (100 easy/50 FAST/repeat)
4x25 @ :30 (descend stroke count 1-4)
6x50 @ :45 (25 easy/25 SPRINT)
8x75 swim @ 1:10 (descend 1-4, 5-8)
600 swim (100 free/100 IM/repeat)
4x25 swim, all FAST, climb out, dive in
6x50 @ :60 (25 non-free/25 free)
*4200 total*

B:
300 swim/200 buoy/100 kick
4x25 scull w/paddles & buoy w/:15 rest
6x50 @ :60 (25 fast/25 easy)
8x75 @ 1:45 (kick/drill/swim)
450 pull (100 easy/50 FAST/repeat)
4x25 @ :40 (descend stroke count 1-4)
6x50 @ :55 (25 easy/25 SPRINT)
8x75 swim @ 1:30 (descend 1-4, 5-8)
450 swim (100 free/50 non-free/repeat)
*3500 total*

C:
200 swim/200 buoy/100 kick
4x50 w/:15 rest (25 fast/25 easy)
6x75 w/:20 rest (kick/drill/swim)
300 pull (100 easy/50 FAST/repeat)
4x25 w/:10 rest (descend stroke count 1-4)
4x50 w/:15 rest (25 easy/25 SPRINT)
6x75 swim (descend 1-3, 4-6)
300 swim (100 free/50 non-free/repeat)
*2500 total*

Monday, February 8

5 is the # of the day

A:
500 choice warm up
5x100 @ 2:00 (25 kick/drill/swim/build)
5x125 @ 2:10 (25 free/100 IM)
5x150 @ 2:15 pull (3/5/7 breathing pattern by 50)
5x200 @ 3:30 swim (No Walls, Turn at the "T")
5x50 @ :60 (25 RACE/25 easy)
5x75 @ 1:00 pull (try to make interval!!)
5x25 cool down swim @ :30
*4100 total*

B:
500 choice warm up
5x100 @ 3:00 (25 kick/drill/swim/build)
5x125 @ 3:00 (50 free/25 non-free/50 free)
5x150 @ 3:00 pull (3/5/3 breathing pattern by 50)
5x200 @ 4:30 swim (No Walls, Turn at the "T")
5x25 cool down swim @ :30
*3500 total*

C:
500 choice warm up
5x150 w/:30 rest pull (3/5/3 breathing pattern by 50)
5x200 w/:45 rest swim (No Walls, Turn at the "T")
100 cool down swim
*2350 total*

Friday, February 5

A Day of 150s...At Least They're Not 200s!

A:
300 choice swim warm up
5x150 @ 2:45 (50 kick/100 swim build)
8x25 @ :30 (IM drill)
5x150 @ 2:30 (100 IM/50 free)
8x25 @ :30 (descend stroke count 1-4, 5-8)
5x150 pull @ 2:20 (50 ez, 50 med, 50 strong)
8x25 @ :30 (stick/catch up drill)
5x150 swim @ 2:10 (all strong)
8x25 @ :30 (FAST streamline kick & 10 strokes, remainder easy)
200 cool down
*4300 total*

B:
200 choice swim warm up
4x150 @ 3:30 (50 kick/100 swim build)
8x25 @ :40 (fingertip drag/fist drill)
4x150 @ 3:15 (50 free/50 non-free/50 free)
8x25 @ :40 (descend stroke count 1-4, 5-8)
4x150 pull @ 3:00 (50 ez, 50 med, 50 strong)
8x25 @ :40 (stick/catch up drill)
4x150 swim @ 2:50 (all strong)
8x25 @ :40 (FAST streamline kick & 10 strokes, remainder easy)
100 cool down
*3500 total*

C:
200 choice swim warm up
4x150 w/:30 rest (50 kick/100 swim build)
4x25 w/:10 rest (fingertip drag/fist drill)
4x150 w/:30 rest (50 free/50 non-free/50 free)
4x25 w/:10 rest (descend stroke count 1-4, 5-8)
4x150 pull w/:30 rest (50 ez, 50 med, 50 strong)
4x25 w/:10 rest (stick/catch up drill)
100 cool down
*2400 total*

Monday, February 1

Show Me Some White-Water!

A:
500 warm up as 200 swim/50 kick, repeat
500 pull as 150 with buoy/150 with paddles/200 with both
500 IM as 100 IM kick/100 IM drill/300 IM swim
4 x [250 pull @ 3:45
       3x50  @ :45 (descend 1-3)
       2x50 kick @ 1:05 FAST!]
8x50 @ :55 (IM switch)
300 cool down as (50 kick/50 fingertip drag/50 choice, repeat)
*4200 Total*

B:
500 warm up as 200 swim/50 kick, repeat
500 pull as 150 with buoy/150 with paddles/200 with both
4 x [250 pull @ 5:00
       3x50  @ :60 (descend 1-3)
       2x50 kick @ 1:30 FAST!]
8x50 @ 1:10 (25 non-free/25 free)
200 cool down as (50 kick/50 fingertip drag/100 choice)
*3600 Total*

B:
500 warm up as 200 swim/50 kick, repeat
500 pull as 150 with buoy/150 with paddles/200 with both
2 x [250 pull w/:45 rest
       3x50  w/:15 rest (descend 1-3)
       2x50 kick w/:20 rest FAST!]
6x50 w/:15 rest (25 non-free/25 free)
100 cool down
*2400 total*

Wednesday, January 27

Go Looooonnnnnng!

A:
1000 warm up (150 swim/50 kick/repeat)
4x200 pull @ 3:00 (descend 1-4)
800 swim (100 free/100 IM/repeat)
6x100 @ 1:45 (25 sprint kick/70 strong swim)
600 swim (no walls)
8x50 @ :45 (any 20 strokes FAST)
400 pull (3/5 breathing pattern by 50)
200 cool down
*4800 total

B:
800 warm up (150 swim/50 kick/repeat)
4x200 pull @ 4:00 (descend 1-4)
600 swim (100 free/50 non-free/repeat)
4x100 @ 2:20 (25 sprint kick/70 strong swim)
400 swim (no walls)
8x50 @ :60 (any 20 strokes FAST)
200 pull (3/5 breathing pattern by 50)
200 cool down
*3800 total

C:
600 warm up (150 swim/50 kick/repeat)
3x200 pull w/:20 rest (descend 1-3)
300 swim (100 free/50 non-free/repeat)
4x100 w/:15 rest (25 sprint kick/70 strong swim)
200 swim (no walls)
4x50 w/:10 rest (any 20 strokes FAST)
200 cool down
*2500 total

Monday, January 25

Smothered by 75s

A:
200 swim/200 pull/200 kick warm up
8x75 @ 1:30 (kick/drill/swim IM order)
8x75 @ 1:25 (free/non-free/free)
8x75 @ 1:20 (pull, descend 1-4, 5-8)
8x75 @ 1:15 (swim, 25 FAST/50 strong)
8x75 @ 1:05 (pull, strong)
8x75 @ 1:00 (swim, make interval!!)
200 cool down
*4400 cool down*

B:
200 swim/200 pull/200 kick warm up
6x75 @ 2:00 (kick/drill/swim)
6x75 @ 1:55 (free/non-free/free)
6x75 @ 1:45 (pull, descend 1-4, 5-8)
6x75 @ 1:40 (swim, 25 FAST/50 strong)
6x75 @ 1:30 (pull, strong)
6x75 @ 1:20 (swim, make interval!!)
200 cool down
*3500 cool down*

C:
200 swim/200 pull/100 kick warm up
4x75 w/:15 rest (kick/drill/swim)
4x75 w/:15 rest (free/non-free/free)
4x75 w/:15 rest (pull, descend 1-4, 5-8)
4x75 w/:15 rest (swim, 25 FAST/50 strong)
4x75 w/:10 rest (pull, strong effort)
4x75 w/:05 rest (swim, all fast!!)
100 cool down
*3500 cool down*

Wednesday, January 20

Attack of the 25's!

A:
400 choice warm up.
20x25 @ :30 (3 build, 1 easy)
500 swim (NO walls)
16x25 @ :30 (IM order)
400 IM (kick/drill/swim/FAST by 25)
12x25 @ :30 (1 easy/1 FAST!)
300 pull (3/5 breathing pattern by 50)
8x25 @ :40 (FAST 15 meters kick underwater)
200 choice kick
4x25 @ :60 (all RACE, from a dive)
100 easy/recovery
10x50 pull @ :45 (distance per stroke)
200 cool down
*4100 total*

B:
400 choice warm up.
16x25 @ :40 (3 build, 1 easy)
400 swim (NO walls)
12x25 @ :40 (1 non-free/1 free)
300 (kick/drill/swim by 25)
8x25 @ :40 (1 easy/1 FAST!)
200 pull (3/5 breathing pattern by 50)
6x25 @ :45 (FAST 10 meters kick underwater)
150 choice kick
4x25 @ :60 (all RACE, from a dive)
100 easy/recovery
8x50 pull @ :60 (distance per stroke)
200 cool down
*3300 total*

C:
300 choice warm up.
12x25 w/:15 rest (3 build, 1 easy)
300 swim (NO walls)
8x25 w/:15 rest (1 non-free/1 free)
300 (kick/drill/swim by 25)
6x25 w/:15 rest (1 easy/1 FAST!)
200 pull (3/5 breathing pattern by 50)
6x25 w/:15 rest (FAST 5 meters kick underwater)
100 choice kick
4x25 w/:30 rest (all RACE, from a dive)
100 easy/recovery
4x50 pull w/:15 rest (distance per stroke)
100 cool down
*2500 total*

Monday, January 18

Show Us Your Best 500s!

A:
400 swim w/:20 rest
300 w/:15 rest (25 kick/25 drill/25 swim, IM order)
200 pull w/:15 rest (breathe every 3/5 by 50)
100 kick w/:60 rest
Main Set:
3 x [6x50 @ :50 (descend 1-3, 4-6)
      100 non-free w/:30 rest
      500 swim FAST For Time! *Record your times in our comments!*
      100 non-free recovery]
300 pull smooth
4x50 @ :60 (kick/swim by 25)
*4500 total*

B:
400 swim w/:20 rest
300 w/:15 rest (25 kick/25 drill/25 swim)
200 pull w/:15 rest (breathe every 3/5 by 50)
100 kick w/:60 rest
Main Set:
2 x [6x50 @ 1:05 (descend 1-3, 4-6)
      100 non-free w/:30 rest
      500 swim FAST For Time! *Record your times in our comments!*
      100 easy recovery]
300 pull smooth
4x50 @ 1:15 (kick/swim by 25)
*3500 total*

C:
400 swim w/:20 rest
300 w/:20 rest (25 kick/25 drill/25 swim)
200 pull w/:20 rest (breathe every 3/5 by 50)
100 kick w/:60 rest
Main Set:
6x50 w/:15 rest (descend 1-3, 4-6)
100 non-free w/:30 rest
500 swim FAST For Time! *Record your times in our comments!*
100 easy recovery
300 pull smooth
4x50 w/:15 rest (kick/swim by 25)
*2500 total*

Friday, January 15

Just Keep Swimming

A:
300 swim/200 buoy only/100 kick
8x50 @ 1:05 (IM switch)
4x150 w/buoy only @ 2:15 (steady effort)
1x150 recovery w/:30 rest (back/breast/free by 50)
4x150 swim @ 2:10 (strong)
1x150 recovery w/:30 rest (back/breast/free by 50)
4x150 w/paddles @ 2:05 (fast)
1x150 recovery w/:30 rest (back/breast/free by 50)
4x150 @ 2:00 (do what you can to make interval!)
8x50 @ 1:05 (IM switch)
200 cool down
*4600 total*

B:
300 swim/200 buoy only/100 kick
6x50 @ 1:15 (non-free/free by 50)
3x150 w/buoy only @ 3:00 (steady effort)
1x100 recovery w/:30 rest
3x150 swim @ 2:55 (strong)
1x100 recovery w/:30 rest
3x150 w/paddles @ 2:50 (fast)
1x100 recovery w/:30 rest
3x150 @ 2:45 (do what you can to make interval!)
4x50 @ 1:15 (non-free/free by 50)
200 cool down
*3400 total*

C:
300 swim/200 buoy only/100 kick
6x50 w/:15 rest (non-free/free by 50)
3x150 w/buoy only w/:20 rest (steady effort)
1x100 recovery w/:30 rest
3x150 swim w/:15 rest (strong)
1x100 recovery w/:30 rest
6x50 @ 1:15 (non-free/free by 50)
200 cool down
*2500 total*

Friday, January 8

From Coach Misty

A:
2 x (200 swim/50 single arm drill)
2 x (200 pull/50 kick no board)
2 x (100 IM/50 free)
Main Set:
300 pull (easy/med/fast by 100) @ 4:30
4x50 @ 1:00 (RACE!)
300 pull (build each 100) @ 4:30
6x50 @ 1:10 (RACE!)
300 swim (100 IM/100 free/100 IM) @ 5:00
8x50 @1:30 (RACE from a dive!)
300 easy/recovery
8x25 @ :30 (odds: Tarzan drill/evens: underwater recovery)
Cool down:
50 kick/100 non free/150 free
*3900 total*

B:
2 x (200 swim/50 single arm drill)
2 x (200 pull/50 kick no board)
Main Set:
300 pull (easy/med/fast by 100) @ 6:00
2x50 @ 1:15 (RACE!)
300 pull (build each 100) @ 6:00
4x50 @ 1:30 (RACE!)
300 swim (50 nonfree/100 free) w/:30 rest
6x50 @ 2:00 (RACE from a dive!)
300 easy/recovery
8x25 @ :45 (odds: Tarzan drill/evens: underwater recovery)
Cool down:
50 kick/150 swim
*3200 total*

C:
200 swim/50 single arm drill
200 pull/50 kick no board
Main Set:
300 pull (easy/med/fast by 100) w/:30 rest
2x50 w/:30 rest (RACE!)
300 pull (build each 100) w/:30 rest
2x50 w/:30 (RACE!)
300 swim (50 nonfree/100 free) w/:30 rest
2x50 w/:30 rest (RACE from a dive!)
300 easy/recovery
4x25 w/:15 rest (odds: Tarzan drill/evens: underwater recovery)
Cool down:
50 kick/150 swim
*2300 total*

Wednesday, January 6

2, 4, 6, 8, Who Do You Appreciate?

A:
300 swim/200 pull/100 kick
8x50 @ :50 (descend 1-4, build 5-8)
6x50 @ :45 (25 fast/25 easy)
4x50 @ :40 (all strong)
2x50 @ :35 (Make the interval!)
100 easy/recovery
300 swim (no walls)/200 pull (3/5 breathing)/100 kick
2x50 @ :60 (IM switch)
4x50 @ :55 (one each stroke)
6x50 @ :50 (IM/free by 25)
8x50 @ :45 (all strong free)
100 easy/recovery
300 swim/200 pull/100 kick
*4000 total*

B:
300 swim/200 pull/100 kick
8x50 @ :60 (descend 1-4, build 5-8)
6x50 @ :55 (25 fast/25 easy)
4x50 @ :50 (all strong)
2x50 @ :45 (Make the interval!)
100 easy/recovery
300 swim (no walls)/200 pull (3/5 breathing)/100 kick
2x50 @ 1:10 (tarzan/swim by 25)
4x50 @ 1:05 (non-free/free by 25)
6x50 @ :60 (pull)
8x50 @ :55 (all strong free)
100 easy/recovery
*3400 total*

C:
300 swim/200 pull/100 kick
8x50 w/:15 rest (descend 1-4, build 5-8)
6x50 w/:10 rest (25 fast/25 easy)
4x50 w/:10 rest (all strong)
2x50 w/:05 rest (Fast effort!)
100 easy/recovery
300 swim (no walls)/200 pull (3/5 breathing)/100 kick
100 easy/recovery
*2300 total*

Monday, January 4

Manic Monday

A:
600 warm up as (100 swim/50 kick)
300 pull (3/5 breathing pattern by 50)
600 as (200 IM drill/200 build/200 strong)
8x50 @ :60 (25 fast kick/25 sailboat drill)
8x50 @ :55 (w/buoy between ankles)
8x50 @ :50 (build each 50)
8x50 @ :45 (all strong)
300 pull (3/5 breathing pattern by 50)
600 as (200 IM drill/200 build/200 strong)
Fun cool down:
50 Tarzan drill/50 dog-paddle/200 swim
*4300 total*

B:
600 warm up as (100 swim/50 kick)
300 pull (3/5 breathing pattern by 50)
400 as (200 IM drill/200 strong)
6x50 @ 1:15 (25 fast kick/25 sailboat drill)
6x50 @ 1:10 (w/buoy between ankles)
6x50 @ :60 (build each 50)
6x50 @ :55 (all strong)
300 pull (3/5 breathing pattern by 50)
400 as (200 build/200 strong)
Fun cool down:
50 Tarzan drill/50 dog-paddle/200 swim
*3500 total*

C:
600 warm up as (100 swim/50 kick)
300 pull (3/5 breathing pattern by 50)
4x50 w/:10 rest (25 fast kick/25 sailboat drill)
4x50 w/:10 rest  (w/buoy between ankles)
4x50 w/:10 rest  (build each 50)
4x50 w/:10 rest  (all strong)
300 pull (3/5 breathing pattern by 50)
Fun cool down:
50 Tarzan drill/50 dog-paddle/200 swim
*2300 total*

Friday, January 1


Happy New Year Swimmers!
I want to wish you all a wonderful 2016 full of fun in the water...enjoy the workouts that are to come!