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*