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*