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*

5 comments:

Shuwie said...

Great new layout for the new year Coach Sara! Thank you for your swim sets to keep swimming refreshing all year round. Appreciate it! :D

Anonymous said...

Sarah....been using workout for couple of years now. Love them. Looks like your background picture changed so it is very hard to read the workout text especially on a smart phone.

Isengrijn said...

Again, thanks for the workouts! I wondered if you had any tips on the descend stroken? I have real trouble with it. If I try hard I go down one or two strikes per lane.

Misty said...

Tip for- Descend stroke count...Catch-up drill and pick up the kick ;)

gepe said...

Really enjoy your sessions a nice balance between crashing out the tough stuff and keeping it interesting with the variations and drills - thankyou :-)