tag:blogger.com,1999:blog-8831873014227162752024-03-14T05:36:11.859-04:00Masters and Triathlon Swimming Workouts by Sara McLartyWelcome to the Masters and Triathlon Swimming Workout Blog by Sara McLarty. I post free swimming workouts for you to use anytime, anywhere. Happy Swimming!Unknownnoreply@blogger.comBlogger844125tag:blogger.com,1999:blog-883187301422716275.post-35095901306903583182021-06-28T16:54:00.001-04:002021-06-28T16:54:26.812-04:00Who's in the Pool?A:<div>600 warm up (100 swim/50 kick/repeat).</div><div>3 x 200 swim @ 3:00-3:20 (descend 1-3).</div><div>400 swim (No Walls, turn at the "T").</div><div>3 x 200 swim @ 2:50-3:10 (descend 1-3).</div><div>400 swim (No Walls, turn at the "T").</div><div>3 x 200 with paddles @ 2:40-3:00 (descend 1-3).</div><div>200 cool down.</div><div><br></div><div>B:</div><div>600 warm up (100 swim/50 kick/repeat).</div><div>3 x 200 swim @ 4:00 (descend 1-3).</div><div>200 swim (No Walls, turn at the "T").</div><div>3 x 200 swim @ 3:45 (descend 1-3).</div><div>200 swim (No Walls, turn at the "T").</div><div>3 x 200 with paddles @ 3:30 (descend 1-3).</div><div>100 cool down.</div><div><br></div><div>C:</div><div>300 warm up (100 swim/50 kick/repeat).</div><div>3 x 200 swim w/:20 rest (descend 1-3).</div><div>200 swim (No Walls, turn at the "T").</div><div>3 x 150 swim w/:15 rest (descend 1-3).</div><div>200 swim (No Walls, turn at the "T").</div><div>3 x 100 with paddles w/:10 rest (descend 1-3).</div><div>100 cool down.</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-883187301422716275.post-23736362499967168572021-06-07T12:43:00.003-04:002021-06-07T12:43:22.303-04:00Let's Swim<div style="text-align: left;"> A:</div><div style="text-align: left;">300 fins/300 no fins.</div><div style="text-align: left;">250 pull/250 swim.</div><div style="text-align: left;">200 IM/200 swim.</div><div style="text-align: left;">150 kick/150 swim.</div><div style="text-align: left;">100 with sighting/100 swim.</div><div style="text-align: left;">6 x 200 w/:20 rest (odds: no walls and FAST; evens: regular swim and easy).</div><div style="text-align: left;">300 cool down (50 kick/50 swim).</div><div style="text-align: left;">*3500 total*</div><div style="text-align: left;"><br /></div><div style="text-align: left;"><div>B:</div><div>300 fins/300 no fins.</div><div>250 pull/250 swim.</div><div>150 non-free/150 swim.</div><div>100 kick/100 swim.</div><div>100 with sighting/100 swim.</div><div>6 x 150 w/:20 rest (odds: no walls and FAST; evens: regular swim and easy).</div><div>200 cool down (50 kick/50 swim).</div><div>*2900 total*</div><div><br /></div><div><div>C:</div><div>300 fins/300 no fins.</div><div>250 pull/250 swim.</div><div>100 non-free/100 swim.</div><div>100 kick/100 swim.</div><div>4 x 150 w/:20 rest (odds: no walls and FAST; evens: regular swim and easy).</div><div>100 cool down.</div><div>*2200 total*</div></div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-883187301422716275.post-17376785904782726642021-06-04T07:25:00.001-04:002021-06-04T07:25:13.181-04:00Build to Fast (LCM)Everyone:<div>2 x 200 swim/100 kick for warm up.</div><div><br></div><div>A:</div><div>400 (25 right hand in fist, 25 left hand in fist, 50 build to fast).</div><div>400 (50 breathing every 5, 50 build to fast).</div><div>400 IM (25 kick, 25 drill, 25 stroke, 25 free build to fast).</div><div>400, 300, 200, 100 pull, w/:20 rest (last 100 of each is build to fast).</div><div>400 with paddles only (25 right arm only, 25 left arm only, 50 build to fast).</div><div>400 cool down with kick board (50 kick, 50 sail boat drill).</div><div>*3600 total*</div><div><br></div><div>B:</div><div>300 (25 right hand in fist, 25 left hand in fist, 50 build to fast).</div><div>300 (50 breathing every 5, 50 build to fast).</div><div>300 (50 non-free, 50 free build to fast).</div><div>300, 200, 100 pull, w/:20 rest (last 100 of each is build to fast).</div><div>300 with paddles only (25 right arm only, 25 left arm only, 50 build to fast).</div><div>300 cool down with kick board (50 kick, 50 sail boat drill).</div><div>*2700 total*</div><div><br></div><div>C:<br></div><div>200 (25 right hand in fist, 25 left hand in fist, 50 build to fast).</div><div>200 (50 breathing every 5, 50 build to fast).</div><div>200 (50 non-free, 50 free build to fast).</div><div>300, 200, 100 pull, w/:20 rest (last 100 of each is build to fast).</div><div>200 with paddles only (25 right arm only, 25 left arm only, 50 build to fast).</div><div>200 cool down with kick board (50 kick, 50 sail boat drill).</div><div>*2200 total*</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-883187301422716275.post-91048788407727331852021-05-26T13:56:00.001-04:002021-05-27T14:03:01.871-04:00Time Based Workout<div style="text-align: left;"> All groups:<br /></div><div style="text-align: left;">10 minutes choice for warm up, with 2 minutes rest.</div><div style="text-align: left;">6 minutes fast/slow kicking (coach whistles between sprint kick and easy kick), 2 minutes rest.</div><div style="text-align: left;">8 minutes as 25 easy non-free, climb out, dive in, 25 sprint free, 2 minutes rest.</div><div style="text-align: left;">8 minutes swim, No Walls, with 2-3 x sighting on each 25, with 2 minutes rest.</div><div style="text-align: left;">10 minutes with pulling equipment as 50 easy/50 strong, with 2 minutes rest.</div><div style="text-align: left;">6 minutes as perfect streamline with fast kick off the wall and then swim the remainder of a 50 easy, repeat.</div><div style="text-align: left;">2 minutes cool down of your choice.</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-883187301422716275.post-89449742255623120322021-05-24T17:35:00.001-04:002021-05-24T17:35:07.932-04:00I Keep Forgetting!<div style="text-align: left;"> A:<br /></div><div style="text-align: left;">600 warm up as 3 x 150 swim/50 kick.</div><div style="text-align: left;">300 IM as 25 kick/25 drill/25 swim.</div><div style="text-align: left;">Main set (repeat 4 times):</div><div style="text-align: left;"> [50 w/:05 rest, 100 w/:10 rest, 150 w/:15 rest, 200 w/:30 rest</div><div style="text-align: left;"> the LAST 50 of each segment is FAST.</div><div style="text-align: left;"> Round #1 - swim, #2 - pull, #3 - fast 50 is kick, #4 - fast 50 is non-free.]</div><div style="text-align: left;">8 x 75 @ 1:20 (odds: fly/back/breast; evens: back/breast/free).</div><div style="text-align: left;">200 choice cool down.</div><div style="text-align: left;">*3700 total*</div><div style="text-align: left;"><br /></div><div style="text-align: left;"><div>B:<br /></div><div>600 warm up as 3 x 150 swim/50 kick.</div><div>300 as 25 kick/25 drill/25 swim.</div><div>Main set (repeat 3 times):</div><div> [50 w/:05 rest, 100 w/:10 rest, 150 w/:15 rest, 200 w/:30 rest</div><div> the LAST 50 of each segment is FAST.</div><div> Round #1 - swim, #2 - pull, #3 - fast 50 is kick.]</div><div>6 x 75 @ 1:45 (25 free/25 non-free/25 free).</div><div>200 choice cool down.</div><div>*300 total*</div><div><br /></div><div><div>C:<br /></div><div>600 warm up as 3 x 150 swim/50 kick.</div><div>Main set (repeat 3 times):</div><div> [50 w/:05 rest, 100 w/:10 rest, 150 w/:15 rest, 200 w/:30 rest</div><div> the LAST 50 of each segment is FAST.</div><div> Round #1 - swim, #2 - pull, #3 - fast 50 is kick.]</div><div>200 choice cool down.</div><div>*2300 total*</div></div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-883187301422716275.post-31456340492823375492021-05-17T11:36:00.006-04:002021-05-17T11:36:30.281-04:00Monday's are for the Yards<div style="text-align: left;">A:<br />500 choice (make it as creative as possible for bonus points from coach).</div><div style="text-align: left;">5 x 200 @ 3:30 (50 sprint kick/150 steady swim).</div><div style="text-align: left;">4 x 250 pull w/:20 rest (25 right arm only/25 left arm only/200 pull).</div><div style="text-align: left;">2 x 300 swim w/:30 rest (2 x sighting on every 25).</div><div style="text-align: left;">100 cool down.</div><div style="text-align: left;">*3200 total*</div><div style="text-align: left;"><br /></div><div style="text-align: left;"><div>B:<br />300 choice (make it as creative as possible for bonus points from coach).</div><div>4 x 200 w/:30 rest (50 sprint kick/150 steady swim).</div><div>3 x 250 pull w/:30 rest (25 right arm only/25 left arm only/200 pull).</div><div>2 x 300 swim w/:30 rest (2 x sighting on every 25).</div><div>100 cool down.</div><div>*2550 total*</div><div><br /></div><div><div>C:<br />300 choice (make it as creative as possible for bonus points from coach).</div><div>3 x 200 w/:30 rest (50 sprint kick/150 steady swim).</div><div>2 x 250 pull w/:30 rest (25 right arm only/25 left arm only/200 pull).</div><div>1 x 300 swim w/:30 rest (2 x sighting on every 25).</div><div>100 cool down.</div><div>*1800 total*</div></div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-883187301422716275.post-63432719354393351032021-05-16T21:33:00.001-04:002021-05-16T21:33:03.986-04:00Fan Mail!<p><span style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;">We love getting messages from our honorary #SLAPPERS around the globe that hop on here for fun/creative swim workouts! </span><span style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;">Thanks for the message Sarah...Happy Swimming in Montana :)</span></p><blockquote><i><span style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;">I just wanted to say thank you for sharing your workouts with the public - </span><span style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;">there aren’t very many swim workouts available online, and despite having </span><span style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;">been a swimmer for the better part of 30 years, I am not at all creative </span><span style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;">when tasked with coming up with my own workouts! The times and distances </span><span style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;">you post (I’m a group B girl) are perfect and keep my swim buddy and myself </span><span style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;">busy and in shape during the work week! I’ve even been noticing an </span><span style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;">improvement in my times, which feels really good!</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><span style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;">Thanks again - please keep sharing for those of us who require guidance!</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><span style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;">Sarah M in Montana </span></i></blockquote><i><span style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;"></span><span style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;"></span></i>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-883187301422716275.post-89521186594099312021-05-14T07:30:00.001-04:002021-05-16T21:29:48.954-04:00Endless Snake Swimming<div style="text-align: left;">We did the workout as a continuous Snake Swim in 5 long-course lanes with the rest/recovery being the walk back from the far end of the pool.<br />I have converted each Snake = 250 for you to do in a normal single lane workout.<br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;">A:</div><div style="text-align: left;">2 x 250 easy warm up swim (with :20 rest).</div><div style="text-align: left;">2 x 250 as 50 kick/50 pull with board between your legs/repeat (with :20 rest).</div><div style="text-align: left;">2 x 250 as 50 non-free/50 free/repeat (w/:20 rest).</div><div style="text-align: left;">2 x 250 as 50 build to fast/50 easy swim/repeat (w/:20 rest).</div><div style="text-align: left;">2 x 250 as IM (double the stroke of your choice) w/:20 rest.</div><div style="text-align: left;">4 x 250 as descend 1-4 w/:20 rest.</div><div style="text-align: left;">1 x 250 choice cool down.</div><div style="text-align: left;">*3750 total*</div><div style="text-align: left;"><br /></div><div style="text-align: left;"><div>B:</div><div>2 x 250 easy warm up swim (with :20 rest).</div><div>1 x 250 as 50 kick/50 pull with board between your legs/repeat (with :20 rest).</div><div>1 x 250 as 50 non-free/50 free/repeat (w/:20 rest).</div><div>2 x 250 as 50 build to fast/50 easy swim/repeat (w/:20 rest).</div><div>4 x 250 as descend 1-4 w/:20 rest.</div><div>1 x 250 choice cool down.</div><div>*2750 total*</div><div><br /></div><div><div>C:</div><div>1 x 250 easy warm up swim (with :20 rest).</div><div>1 x 250 as 50 kick/50 pull with board between your legs/repeat (with :20 rest).</div><div>1 x 250 as 50 non-free/50 free/repeat (w/:20 rest).</div><div>3 x 250 as descend 1-3 w/:20 rest.</div><div>1 x 250 choice cool down.</div><div>*1750 total*</div></div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-883187301422716275.post-40184851235426509212021-05-06T21:50:00.003-04:002021-05-06T21:50:30.713-04:00VO2 MAX Training<div style="text-align: left;">A:</div><div style="text-align: left;">2 x 200 swim/100 kick (fins are optional).</div><div style="text-align: left;">8 x 25 @ :30 (odds: easy, evens: fast).</div><div style="text-align: left;">1 x 100 TT, FOR TIME, BEST EFFORT, remember your time.</div><div style="text-align: left;">1 x 100 easy recovery choice.</div><div style="text-align: left;">6 x 100 swim @ TT+:20 (steady effort).</div><div style="text-align: left;">1 x 100 IM easy.</div><div style="text-align: left;">5 x 100 swim @ TT+:15 (strong effort).</div><div style="text-align: left;">1 x 100 IM easy.</div><div style="text-align: left;">4 x 100 swim @ TT+:10 (make interval).</div><div style="text-align: left;">1 x 100 IM easy.</div><div style="text-align: left;">3 x 100 swim @ TT+:60 (MAX EFFORT).</div><div style="text-align: left;">400 cool down with pulling equipment of your choice.</div><div style="text-align: left;">*3500 total*</div><div style="text-align: left;"><br /></div><div style="text-align: left;"><div>B:</div><div>2 x 200 swim/100 kick (fins are optional).</div><div>8 x 25 @ :40 (odds: easy, evens: fast).</div><div>1 x 100 TT, FOR TIME, BEST EFFORT, remember your time.</div><div>1 x 100 easy recovery choice.</div><div>5 x 100 swim @ TT+:20 (steady effort).</div><div>1 x 100 non-free easy.</div><div>4 x 100 swim @ TT+:15 (strong effort).</div><div>1 x 100 non-free easy.</div><div>3 x 100 swim @ TT+:10 (make interval).</div><div>200 cool down with pulling equipment of your choice.</div><div>*2600 total*</div><div><br /></div><div><div>C:</div><div>200 swim/100 kick (fins are optional).</div><div>8 x 25 w/:15 rest (odds: easy, evens: fast).</div><div>4 x 100 swim w/:15 rest (75 easy/25 fast).</div><div>1 x 100 non-free easy.</div><div>3 x 100 swim w/:15 rest (50 easy/50 fast).</div><div>1 x 100 non-free easy.</div><div>2 x 100 swim w/:15 rest (25 easy/75 fast).</div><div>200 cool down with pulling equipment of your choice.</div><div>*1800 total*</div></div></div>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-883187301422716275.post-46838651323097751532021-04-28T15:17:00.001-04:002021-05-01T15:25:27.563-04:00Strong Starts<div style="text-align: left;">Long Course Meters</div><div style="text-align: left;"><br /></div><div style="text-align: left;">A:<br /></div><div style="text-align: left;">2 x 200 swim/50 kick.</div><div style="text-align: left;">10 x 50 @ 1:00 (fast underwater streamline, kick & breakout, 8 strokes fast without breathing, remainder easy).</div><div style="text-align: left;">8 x 100 @ 1:55 (20 strokes NON-FREE fast off the start, remainder easy free).</div><div style="text-align: left;">4 x 150 pull @ 2:45 (10 strokes fast off EVERY wall).</div><div style="text-align: left;">3 x 200 swim @ 3:40 (get faster each 50).</div><div style="text-align: left;">200 choice cool down</div><div style="text-align: left;">*3200 total*</div><div style="text-align: left;"><br /></div><div style="text-align: left;"><div>B:<br /></div><div>2 x 200 swim/50 kick.</div><div>8 x 50 @ 1:15 (fast underwater streamline, kick & breakout, 8 strokes fast without breathing, remainder easy).</div><div>5 x 100 @ 2:20 (20 strokes NON-FREE fast off the start, remainder easy free).</div><div>4 x 150 pull @ 3:15 (10 strokes fast off EVERY wall).</div><div>2 x 200 swim w/:20 rest (get faster each 50).</div><div>100 choice cool down</div><div>*2500 total*</div><div><br /></div><div><div>C:<br /></div><div>2 x 200 swim/50 kick.</div><div>8 x 50 w/:15 rest (fast underwater streamline, kick & breakout, 8 strokes fast without breathing, remainder easy).</div><div>5 x 100 w/:20 rest (20 strokes fast off the start, remainder easy).</div><div>4 x 150 pull w/:30 rest (10 strokes fast off EVERY wall).</div><div>100 choice cool down</div><div>*2100 total*</div></div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-883187301422716275.post-51894600299139065682021-04-21T12:20:00.003-04:002021-04-21T12:20:29.327-04:00Broken 200s<div style="text-align: left;"> A:<br /></div><div style="text-align: left;">400 choice warm up.</div><div style="text-align: left;">4 x 75 @ 1:30 (25 right arm only, 25 left, 25 swim).</div><div style="text-align: left;">4 x 75 @ 1:20 (25 back/25 breast/25 free).</div><div style="text-align: left;">4 x 75 @ 1:20 (25 sprint kick/50 easy swim).</div><div style="text-align: left;">4 rounds of the main set:</div><div style="text-align: left;">[ 1 x 200 BEST EFFORT as 4 x 50 w/:10 sec rest between each 50 (get total time and subtract :30 seconds for 200 time).</div><div style="text-align: left;">1 x 200 easy/recovery/float/choice.]</div><div style="text-align: left;">Cool down: 8 x 50 @ :60 (25 choice drill/25 easy swim, IM order).</div><div style="text-align: left;">*3300 Total*</div><div style="text-align: left;"><br /></div><div style="text-align: left;"><div>B:</div><div>300 choice warm up.</div><div>4 x 75 @ 1:45 (25 right arm only, 25 left, 25 swim).</div><div>4 x 75 @ 1:45 (25 back/25 breast/25 free).</div><div>4 x 75 @ 1:45 (25 sprint kick/50 easy swim).</div><div>3 rounds of the main set:</div><div>[ 1 x 200 BEST EFFORT as 4 x 50 w/:10 sec rest between each 50 (get total time and subtract :30 seconds for 200 time).</div><div>1 x 200 easy/recovery/float/choice.]</div><div>Cool down: 4 x 50 w/:10 rest (25 choice drill/25 easy swim).</div><div>*2600 Total*</div><div><br /></div><div><div>C:</div><div>300 choice warm up.</div><div>2 x 75 w/:20 rest (25 right arm only, 25 left, 25 swim).</div><div>2 x 75 w/:20 rest (25 back/25 breast/25 free).</div><div>2 x 75w/:20 rest (25 sprint kick/50 easy swim).</div><div>2 rounds of the main set:</div><div>[ 1 x 200 BEST EFFORT as 4 x 50 w/:10 sec rest between each 50 (get total time and subtract :30 seconds for 200 time).</div><div>1 x 200 easy/recovery/float/choice.]</div><div>Cool down: 4 x 50 w/:10 rest (25 choice drill/25 easy swim).</div><div>*1750 Total*</div></div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-883187301422716275.post-74567697388172398532021-04-19T12:18:00.001-04:002021-04-19T12:18:18.531-04:0045 minutes...and then it lightening-ed!<div style="text-align: left;">A:</div><div style="text-align: left;">800 warm up as 200 swim/200 kick/200 pull/200 swim.</div><div style="text-align: left;">6 x 50 @ :60 w/fins (25 fast dolphin kick on your back/25 easy swim).</div><div style="text-align: left;">50 non-free without fins.</div><div style="text-align: left;">3 x 200 pull @ 3:15 (descend 1-3).</div><div style="text-align: left;">4 x 50 swim @ :60 (IM order).</div><div style="text-align: left;"><div>2 x 200 pull @ 3:15 (descend 1-2).</div><div>4 x 50 swim @ :60 (IM switch).</div><div><div>1 x 200 pull @ 3:15 (strong).</div><div>4 x 50 swim @ :60 (IM/free by 25).</div><div>200 cool down</div></div><div>*3150 total*</div><div><br /></div><div><div>B:</div><div>600 warm up as 200 swim/200 kick/200 pull.</div><div>4 x 50 @ 1:10 w/fins (25 fast dolphin kick on your back/25 easy swim).</div><div>50 non-free without fins.</div><div>3 x 200 pull @ 4:00 (descend 1-3).</div><div>4 x 50 swim @ :60 (all strong/fast).</div><div><div>2 x 200 pull @ 4:00 (descend 1-2).</div><div>4 x 50 swim @ :60 (all strong/fast).</div><div><div>200 cool down</div></div><div>*2450 total*</div></div></div><div><br /></div><div><div>C:</div><div>500 warm up as 200 swim/100 kick/200 pull.</div><div>4 x 50 w/:15 rest w/fins (25 fast kick on your back/25 easy swim).</div><div>50 non-free without fins.</div><div>2 x 200 pull w/:30 rest (all medium/steady effort).</div><div>4 x 50 swim w/:10 rest (all strong/fast).</div><div><div><div>2 x 200 pull w/:30 rest (all medium/steady effort).</div><div>100 cool down</div></div><div>*1850 total*</div></div></div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-883187301422716275.post-21171204977349045252021-04-12T15:28:00.001-04:002021-04-12T15:28:15.970-04:00How about some kicking?<div style="text-align: left;"> A:</div><div style="text-align: left;">400 choice warm up.</div><div style="text-align: left;">4 x 150 w/:20 rest (50 choice kick/100 swim).</div><div style="text-align: left;">1 x 500 swim as (75 fast free, 25 easy non-free).</div><div style="text-align: left;">4 x 125 @ 2:15 (25 sprint kick/100 swim).</div><div style="text-align: left;">1 x 500 swim as (25 fast Tarzan drill/75 steady swim).</div><div style="text-align: left;">6 x [50 FAST @ :40, 25 easy @ :40]</div><div style="text-align: left;">200 cool down</div><div style="text-align: left;">*3200 total*</div><div style="text-align: left;"><br /></div><div style="text-align: left;"><div>B:</div><div>300 choice warm up.</div><div>4 x 150 w/:20 rest (50 choice kick/100 swim).</div><div>1 x 400 swim as (75 fast free, 25 easy non-free).</div><div>4 x 125 @ 2:45 (25 sprint kick/100 swim).</div><div>1 x 400 swim as (25 fast Tarzan drill/75 steady swim).</div><div>4 x [50 FAST @ :50, 25 easy @ :50]</div><div>100 cool down</div><div>*2600 total*</div><div><br /></div><div><div>C:</div><div>200 choice warm up.</div><div>2 x 150 w/:20 rest (50 choice kick/100 swim).</div><div>1 x 300 swim as (75 fast free, 25 easy non-free).</div><div>4 x 75 w/:15 rest (25 sprint kick/50 swim).</div><div>1 x 300 swim as (25 fast Tarzan drill/75 steady swim).</div><div>4 x [50 FAST @ :60, 25 easy @ :60]</div><div>100 cool down</div><div>*1800 total*</div></div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-883187301422716275.post-75805516426387836922021-04-09T15:18:00.002-04:002021-04-12T15:22:44.742-04:00Long Course Pool...Short Term Memory<div style="text-align: left;"> I'm posting this on Monday, and I literally can't remember the workout we did on Friday. #ShortTermMemoryProblems. Modify as necessary for your speed/distance.</div><div style="text-align: left;"><br /></div><div style="text-align: left;">500 swim warm up.</div><div style="text-align: left;">10 x 50 @ :60 (1 easy, 1 build to fast, repeat).</div><div style="text-align: left;">3 x 200 swim w/:20 rest (steady effort).</div><div style="text-align: left;">10 x 50 @ :55 (1 easy, 1 fast, repeat).</div><div style="text-align: left;">3 x 200 pull w/:20 rest (steady effort).</div><div style="text-align: left;">10 x 50 @ :50 (all fast, make interval).</div><div style="text-align: left;">100 cool down</div><div style="text-align: left;">*3200 total*</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-883187301422716275.post-45756921661398564432021-04-07T10:18:00.002-04:002021-04-07T10:18:31.894-04:00It's a Speedy Wednesday<div style="text-align: left;"> A:<br />400 swim/100 kick (fins optional).</div><div style="text-align: left;">4 x 50 @ 1:10 (25 kick/25 swim).</div><div style="text-align: left;">4 x 50 @ 1:05 (25 non-free/25 free).</div><div style="text-align: left;">4 x 50 @ :60 (25 easy/25 build to fast).</div><div style="text-align: left;">12 x 50 with paddles only (4 @ :55, 4 @ :50, 4 @ :45).</div><div style="text-align: left;">4 x 200 with buoy only, w/:20 rest (rotating fast 50).</div><div style="text-align: left;">12 x 50 with no equipment (4 @ :55, 4 @ :50, 4 @ :45).</div><div style="text-align: left;">200 choice cool down.</div><div style="text-align: left;">*3300 total*</div><div style="text-align: left;"><br /></div><div style="text-align: left;"><div>B:<br />300 swim/100 kick (fins optional).</div><div>4 x 50 @ 1:30 (25 kick/25 swim).</div><div>4 x 50 @ 1:20 (25 non-free/25 free).</div><div>4 x 50 @ 1:10 (25 easy/25 build to fast).</div><div>12 x 50 with paddles only (4 @ 1:05, 4 @ :60, 4 @ :55).</div><div>3 x 150 with buoy only, w/:20 rest (rotating fast 50).</div><div>12 x 50 with no equipment (4 @ 1:05, 4 @ :60, 4 @ :55).</div><div>100 choice cool down.</div><div>*2700 total*</div><div><br /></div><div><div>C:<br />200 swim/100 kick (fins optional).</div><div>3 x 50 w/:10 rest (25 kick/25 swim).</div><div>3 x 50 w/:10 rest (25 non-free/25 free).</div><div>3 x 50 w/:10 rest (25 easy/25 build to fast).</div><div>9 x 50 with paddles only, w/:15 rest (3 easy, 3 medium, 3 fast).</div><div>4 x 100 with buoy only, w/:20 rest (rotating fast 25).</div><div>9 x 50 with no equipment, w/:15 rest (3 easy, 3 medium, 3 fast).</div><div>100 choice cool down.</div><div>*2100 total*</div></div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-883187301422716275.post-8420974003755774462021-04-05T06:00:00.001-04:002021-04-05T06:00:00.204-04:00Distance Monday<p>A:</p><div>800 warm up as: 200 swim/200 pull/200 kick/200 swim</div><div>4 x 200 pull @ 3:00-3:30 (choose your own interval) (steady/endurance) <br /></div><div>3 x 300 w/:20 rest (50 sprint kick/100 easy swim, repeat)</div><div></div><div></div><div>4 x 200 swim @ 3:00-3:30 (interval must be <b>same or faster </b>than you chose for your previous pull set).</div><div>100 cool down</div><div>*3400 total*</div><div><br /></div><div><div>B:</div><div>600 warm up as: 200 swim/200 pull/200 kick</div><div>3 x 200 pull @ 4:00-5;00 (choose your own interval) (steady/endurance) <br /></div><div>2 x 300 w/:20 rest (50 sprint kick/100 easy swim, repeat)</div><div></div><div></div><div>3 (or 4 if there is time) x 200 swim @ 3:00-3:30 (interval must be <b>same or faster </b>than you chose for your previous pull set).</div><div>100 cool down</div><div>*2500 total*</div><div></div><div><div data-smartmail="gmail_signature" dir="ltr"><div dir="ltr"><br /><div><div><div style="text-align: left;">C:<br />300 warm up as: 100 swim/100 pull/100 kick<br />2 x 200 pull w/:30 rest (steady/endurance) <br />2 x 300 w/:30 rest (50 sprint kick/100 easy swim, repeat)<br />2 (or 3 if there is time) x 200 swim w/:30 rest (steady endurance).<br />100 cool down<br />*1800 total*</div><div style="font-size: 12.8px;"></div><div style="font-size: 12.8px;"></div></div><div style="font-size: 12.8px;"><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif;" /></div></div></div></div></div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-883187301422716275.post-47327849946232710432021-04-02T12:33:00.002-04:002021-04-02T12:33:22.923-04:00Pace Yourself...Finish Strong!<p><span style="font-family: inherit;"> <b style="color: #222222;">A group:</b></span></p><div style="background-color: white; color: #222222;"><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;">Warm up: 400 choice.</span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;">8 x 25 @ :30 (2 fist drill, 2 build, 2 easy, 2 fast).</span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;"><br /></span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;">600 swim strong effort, smart pacing, note your total time.</span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;">Calculate what 2/3 of 600 time was.</span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;"><br /></span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;">4 x 50 @ 1:15 (25 kick/25 pull with board between legs).</span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;"><br /></span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;">400 swim strong(er) effort, smart pacing, go faster than 2/3 of 600 time, note your total time.</span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;">Calculate what 1/2 of 400 time was.</span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;"><br /></span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;">4 x 50 @ 1:05 (25 non-free/25 free).</span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;"><br /></span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;">200 swim strong(est) effort, uncomfortable from start to finish, go faster than 1/2 of 400 time, note your total time.</span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;">Calculate what 1/2 of 200 time was.</span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;"><br /></span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;">4 x 50 @ 1:15 (25 dolphin kick on your back/25 free).</span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;"><br /></span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="font-family: inherit;">100 DIVE (if possible) sprint, MAX effort, note time, go faster than 1/2 of 200 time.<br /></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="font-family: inherit;"><br /></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="font-family: inherit;">4 x 50 @ 1:05 (25 non-free/25 free).</span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="font-family: inherit;"><br /></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;">200 cool down/recovery.</span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;">*2900 total*</span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;">******************************<wbr></wbr>*************</span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><b><span style="font-family: inherit;"><br /></span></b></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><b><span style="font-family: inherit;">B group:</span></b></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;">Warm up: 400 choice.</span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;">8 x 25 @ :40 (2 fist drill, 2 build, 2 easy, 2 fast).</span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;"><br /></span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="font-family: inherit;">400 swim strong effort, smart pacing, note your total time.<br /></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;">Calculate what 1/2 of 400 time was.</span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;"><br /></span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;">4 x 50 with fins, @ 1:15 (25 kick/25 pull with board between legs). <br /></span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="font-family: inherit;"><span style="line-height: 13.91px;"></span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;"><br /></span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;">200 swim strong(er) effort, go faster than 1/2 of 400 time, note your total time.</span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;">Calculate what 1/2 of 200 time was.</span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;"><br /></span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;">4 x 50 @ 1:20 (25 non-free/25 free). <br /></span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="font-family: inherit;"><span style="line-height: 13.91px;"></span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;"><br /></span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="font-family: inherit;">100 swim strong(est) effort, note time, go faster than 1/2 of 200 time.<br /></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="font-family: inherit;"><br /></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="font-family: inherit;">4 x 50 with fins @ 1:15 (25 dolphin kick on your back/25 free). <br /></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="font-family: inherit;"><br /></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="font-family: inherit;">50 DIVE (if possible) sprint, MAX effort, note time, go faster than 1/2 of 100 time. <br /></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="font-family: inherit;"><br /></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="font-family: inherit;">4 x 50 @ 1:20 (25 non-free/25 free).</span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="font-family: inherit;"><br /></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;">100 cool down/recovery.</span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="font-family: inherit;"><span style="line-height: 13.91px;"></span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;">*2250 total*</span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;"><br /></span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;">******************************<wbr></wbr>*************</span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;"><br /></span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><b><span style="font-family: inherit;">C group:</span></b></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;">Warm up: 300 choice.</span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;">8 x 25 w/:10 rest (2 easy, 2 fast).</span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;"><br /></span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="font-family: inherit;">200 swim strong effort, smart pacing, note your total time.<br /></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="font-family: inherit;"><br /></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;">4 x 50 with fins, w/:15 rest (25 kick/25 pull with board between legs). <br /></span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="font-family: inherit;"><span style="line-height: 13.91px;"></span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;"><br /></span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;">200 swim strong(er) effort, go faster than the first 200 time, note your total time.</span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;">Calculate 1/2 of 200 time</span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="font-family: inherit;"><br /></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;">4 x 50 w/:15 rest (25 non-free/25 free). <br /></span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="font-family: inherit;"><span style="line-height: 13.91px;"></span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;"><br /></span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="font-family: inherit;">100 swim strong(est) effort, note time, go faster than 1/2 of 200 time.<br /></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="font-family: inherit;"><br /></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="font-family: inherit;">4 x 50 with fins w/:15 rest (25 dolphin kick on your back/25 free). <br /></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="font-family: inherit;"><br /></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="font-family: inherit;">50 DIVE (if possible) sprint, MAX effort, note time, go faster than 1/2 of 100 time. <br /></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="font-family: inherit;"><br /></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="font-family: inherit;">100 cool down/recovery.<br /></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="font-family: inherit;"><span style="line-height: 13.91px;"></span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="font-family: inherit;"><span style="line-height: 13.91px;"></span></span></p><p class="MsoNormal" style="line-height: 13.91px; margin: 0in;"><span style="line-height: 13.91px;"><span style="font-family: inherit;">*1750 total*</span></span></p></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-883187301422716275.post-49320496662298133572021-03-31T21:35:00.000-04:002021-03-31T21:35:03.960-04:00Speed 50s<div style="text-align: left;"> A:<br />600 warm up (100 swim/50 kick...repeat 4 times).<br /></div><div style="text-align: left;">16 x 50 @ :55 (2 choice easy, 1 choice drill, 1 fast free...repeat 4 times).</div><div style="text-align: left;">300 easy with buoy only.</div><div style="text-align: left;">12 x 50 @ :50 (2 easy, 2 fast free...repeat 3 times).</div><div style="text-align: left;">300 IM easy.</div><div style="text-align: left;">8 x 50 @ :45 (1 easy, 3 fast free...repeat).</div><div style="text-align: left;">300 easy swim with "No Walls".</div><div style="text-align: left;">4 x 50 @ 1:15 (all MAX effort SPRINT).</div><div style="text-align: left;">200 cool down</div><div style="text-align: left;">*3700 total*</div><div style="text-align: left;"><br /></div><div style="text-align: left;"><div>B:<br />600 warm up (100 swim/50 kick...repeat 4 times).<br /></div><div>12 x 50 @ 1:10 (2 choice easy, 1 choice drill, 1 fast free...repeat 3 times).</div><div>200 easy with buoy only.</div><div>8 x 50 @ :60 (2 easy, 2 fast free...repeat).</div><div>200 easy (50 non-free/50 free).</div><div>4 x 50 @ :55 (1 easy, 1 fast free...repeat).</div><div>200 easy swim with "No Walls".</div><div>4 x 50 @ 1:30 (all MAX effort SPRINT).</div><div>200 cool down</div><div>*2800 total*</div><div><br /></div><div><div>C:<br />300 warm up (100 swim/50 kick...repeat 3 times).<br /></div><div>8 x 50 w/:10 rest (2 choice easy, 1 choice drill, 1 fast free...repeat).</div><div>200 easy with buoy only.</div><div>8 x 50 w/:10 rest (2 easy, 2 fast free...repeat).</div><div>200 easy (50 non-free/50 free).</div><div>4 x 50 w/:30 rest (all MAX effort SPRINT).</div><div>200 easy swim with "No Walls".</div><div>*1800 total*</div></div></div>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-883187301422716275.post-3501892675062410922021-03-29T11:39:00.008-04:002021-03-29T11:39:59.107-04:00Back in the Pool!<div>After a 8 week hiatus, the heaters have been repaired and we are BACK in the pool in Clermont, FL!</div><div><br /></div>A:<div>600 warm up (200 swim/100 kick), fins are optional.</div><div>4 x 75 @ 1:40 (25 sprint KICK, 50 easy swim).</div><div>4 x 200 pull @ 3:00 (descend 1-4).</div><div>3 x 100 IM @ 2:00 (all easy effort).</div><div>4 x 200 swim @ 3:00 (negative split...second 100 is faster than the first).</div><div>12 x 25 @ :30 (descend stroke count 1-4, ascend stroke count 5-8, descend strokes 9-12).</div><div>4 x 200 swim @ 3:00 (pace changes: 50 sprint/50 easy/50 sprint/50 easy).</div><div>100 choice cool down.</div><div>*4000 total*</div><div><br /></div><div>B:</div><div><div>600 warm up (200 swim/100 kick), fins are optional.</div><div>4 x 75 @ 2:00 (25 sprint KICK, 50 easy swim).</div><div>3 x 200 pull @ 4:00 (descend 1-3).</div><div>4 x 75 w/:20 rest (25 back/25 breast/25 free...all easy).</div><div>3 x 200 swim @ 4:00 (negative split...second 100 is faster than the first).</div><div>8 x 25 @ :40 (descend stroke count 1-4, ascend stroke count 5-8).</div><div>3 x 200 swim @ 4:00 (pace changes: 50 sprint/50 easy/50 sprint/50 easy).</div><div>100 choice cool down.</div><div>*3300 total*</div></div><div><br /></div><div>C:<div>600 warm up (200 swim/100 kick), fins are optional.</div><div>4 x 75 w/:20 rest (25 sprint KICK, 50 easy swim).</div><div>3 x 200 pull w/:30 rest (descend 1-3).</div><div>4 x 50 w/:20 rest (25 non-free/25 free...all easy).</div><div>3 x 200 swim w/:30 rest (negative split...second 100 is faster than the first).</div><div>100 choice cool down.</div><div>*2400 total*</div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-883187301422716275.post-42927479763955777032021-02-07T14:16:00.007-05:002021-02-07T14:16:46.732-05:00BRB<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJUe94tp_HcM7EBFKkT5KWkBZm70bCIQHgaNQN8ZvK2SOY9cyxxZPm2wjtLU8uen9Xzfq5cY6rhkRoNctXLckSUL5LK6R8yBQiuHZB7orQZ_0HZXqGgjYfZ5-JL6s-yAPxwdbJD-0WAaPE/" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="689" data-original-width="900" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJUe94tp_HcM7EBFKkT5KWkBZm70bCIQHgaNQN8ZvK2SOY9cyxxZPm2wjtLU8uen9Xzfq5cY6rhkRoNctXLckSUL5LK6R8yBQiuHZB7orQZ_0HZXqGgjYfZ5-JL6s-yAPxwdbJD-0WAaPE/" width="313" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div> Our local pool experienced a sudden issue in the heating system that required a complete draining of the water and a 2-3 week wait on the necessary parts. In the meantime, we are swimming in the 59 degree lake water. We'll be back in the pool soon...and will continue posting new swim workouts here every week!<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQ5ITXbU_tF2KGNg474_pkPGKzsFW5dZigz1OWkKDKjCoLCey8dYXojYsniu-HnfvtZabAwEkRkIUwThhPgXEjprSN02hlp6U67bLNl7JBB8Br8qPOjAQeau3-bv-q_PFD1S3o3NVxSTeS/" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img alt="" data-original-height="1152" data-original-width="2048" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQ5ITXbU_tF2KGNg474_pkPGKzsFW5dZigz1OWkKDKjCoLCey8dYXojYsniu-HnfvtZabAwEkRkIUwThhPgXEjprSN02hlp6U67bLNl7JBB8Br8qPOjAQeau3-bv-q_PFD1S3o3NVxSTeS/" width="320" /></a></div><p></p><p>Curious, does anyone want the SLAP open water swim workouts to be posted? We use a 200 meter length of beach to swim back-and-forth on...these workouts can easily be transferred to your current open water situation. <b>Tell us in the comments!</b><br /><br /></p>Unknownnoreply@blogger.com5tag:blogger.com,1999:blog-883187301422716275.post-76801087220769941552021-01-29T16:03:00.001-05:002021-01-30T16:10:24.868-05:00Taper for Weekend RaceA:<div>500 warm up (include 100 kick).</div><div>4 x 75 w:/15 rest (grasping bottom of paddles to extend over your wrist).</div><div>1 x 300 swim with no walls (sighting 3 times on each 25).</div><div>4 x 75 w/:15 rest (25 backstroke kick, 25 backstroke drill, 25 backstroke swim).</div><div>1 x 300 swim with no walls (sighting 3 times on each 25).</div><div>6 x 75 w/:15 rest (25 easy, 25 medium, 25 fast).</div><div>1 x 300 with buoy only (50 breathe every 3, 50 breathe every 5).</div><div>4 x 75 w/:15 rest (25 fast kick, 50 easy swim).</div><div>300 choice cool down </div><div>*3050 total*</div><div><br /></div><div>B:<div>300 warm up (include 100 kick).</div><div>4 x 75 w:/15 rest (grasping bottom of paddles to extend over your wrist).</div><div>1 x 300 swim with no walls (sighting 3 times on each 25).</div><div>4 x 75 w/:15 rest (25 backstroke kick, 25 backstroke drill, 25 backstroke swim).</div><div>1 x 300 swim with no walls (sighting 3 times on each 25).</div><div>4 x 75 w/:15 rest (25 easy, 25 medium, 25 fast).</div><div>1 x 200 with buoy only (25 breathe every 3, 25 breathe every 5).</div><div>4 x 75 w/:15 rest (25 fast kick, 50 easy swim).</div><div>100 choice cool down</div><div>*2400 total*</div></div><div><br /></div><div>C:<div>300 warm up (include 100 kick).</div><div>4 x 75 w/:15 rest (25 backstroke kick, 25 backstroke drill, 25 backstroke swim).</div><div>1 x 300 swim with no walls (sighting 3 times on each 25).</div><div>4 x 75 w/:15 rest (25 easy, 25 medium, 25 fast).</div><div>1 x 200 with buoy only (25 breathe every 3, 25 breathe every 5).</div><div>4 x 75 w/:15 rest (25 fast kick, 50 easy swim).</div><div>100 choice cool down</div><div>*1800 total*</div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-883187301422716275.post-38304874251577986562021-01-25T13:24:00.000-05:002021-01-26T17:19:35.507-05:00I Like 150s<div style="text-align: left;">A:<br /></div><div style="text-align: left;">300 swim/200 pull/100 kick for warm up.</div><div style="text-align: left;">12 x 25 @ :30 (1-4: descend stroke count, 5-8: descend time, 9-12: sprint 8 strokes off the wall).</div><div style="text-align: left;">6 x 150 @ 2:15 (rotating fast 50...#1 is first 50 fast, #2 is middle 50 fast, #3 is last 50 fast, repeat 4-6).</div><div style="text-align: left;">8 x 25 @ :40 (IM order, easy).</div><div style="text-align: left;">5 x 250 pull @ 3:00 (rotating fast 50...same as above).</div><div style="text-align: left;">4 x 25 @ :45 kick.</div><div style="text-align: left;">200 choice cool down</div><div style="text-align: left;">*3500 total*</div><div style="text-align: left;"><br /></div><div style="text-align: left;"><div>B:<br /></div><div>300 swim/200 pull/100 kick for warm up.</div><div>12 x 25 @ :40 (1-4: descend stroke count, 5-8: descend time, 9-12: sprint 8 strokes off the wall).</div><div>6 x 150 @ 3:00 (rotating fast 50...#1 is first 50 fast, #2 is middle 50 fast, #3 is last 50 fast, repeat 4-6).</div><div>8 x 25 @ :45 (IM order, easy).</div><div>3 x 150 pull @ 3:00 (rotating fast 50...same as above).</div><div>4 x 25 @ :60 kick.</div><div>100 choice cool down</div><div>*2650 total*</div><div><br /></div><div><div>C:<br /></div><div>300 swim/200 pull/100 kick for warm up.</div><div>12 x 25 w/:15 rest (1-4: descend stroke count, 5-8: descend time, 9-12: sprint 8 strokes off the wall).</div><div>3 x 150 w/:20 rest (rotating fast 50...#1 is first 50 fast, #2 is middle 50 fast, #3 is last 50 fast).</div><div>4 x 25 w/:15 rest (non-free, easy).</div><div>3 x 150 pull w/:20 rest (rotating fast 50...same as above).</div><div>4 x 25 kick with fins, w/:15 rest.</div><div>100 choice cool down</div><div>*2100 total*</div></div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-883187301422716275.post-17116132590852701752021-01-20T13:37:00.000-05:002021-01-26T17:18:52.719-05:00500 Pace ChangesA:<div>500 choice easy warm up.</div><div>4 x 125 w/:15 rest (25 sprint kick, 100 easy swim).</div><div>1 x 500 pull (50 easy/50 strong).</div><div>4 x 150 w/:20 rest (50 sprint kick, 50 non-free, 50 free).</div><div>1 x 500 pull (100 strong, 100 easy).</div><div>4 x 100 w/:15 rest (IM but sprint kick the butterfly).</div><div>1 x 500 pull (250 easy/250 strong).</div><div>200 choice cool down.</div><div>*3700 total*</div><div><br /></div><div>B:<div>300 choice easy warm up.</div><div>4 x 75 w/:15 rest (25 sprint kick, 50 easy swim).</div><div>1 x 500 pull (50 easy/50 strong).</div><div>3 x 100 w/:20 rest (25 sprint kick, 25 non-free, 50 free).</div><div>1 x 500 pull (100 strong, 100 easy).</div><div>4 x 75 w/:15 rest (25 back/25 breast/25 free).</div><div>1 x 500 pull (250 easy/250 strong).</div><div>100 choice cool down.</div><div>*2800 total*</div></div><div><br /></div><div>C:<div>200 choice easy warm up.</div><div>4 x 75 w/:15 rest (25 sprint kick, 50 easy swim).</div><div>1 x 300 pull (50 easy/50 strong).</div><div>2 x 100 w/:20 rest (25 sprint kick, 25 non-free, 50 free).</div><div>1 x 300 pull (100 strong, 100 easy).</div><div>4 x 75 w/:15 rest (25 back/25 breast/25 free).</div><div>1 x 300 pull (250 easy/250 strong).</div><div>100 choice cool down.</div><div>*2000 total*</div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-883187301422716275.post-91905483858276873572021-01-18T17:25:00.059-05:002021-01-18T17:25:06.334-05:00Distance Monday<div style="text-align: left;"> A:<br /></div><div style="text-align: left;">3 x 300 free swim w/:20 rest.</div><div style="text-align: left;">6 x 25 sprint kick @ :45.</div><div style="text-align: left;">3 x 300 w/:20 rest (200 free/100 IM).</div><div style="text-align: left;">6 x 25 dolphin kick on back @ :45.</div><div style="text-align: left;">3 x 300 w/:20 rest (pull with paddles only).</div><div style="text-align: left;">6 x 25 tombstone sprint kick @ :60.</div><div style="text-align: left;">200 cool down.</div><div style="text-align: left;">*3350 total*</div><div style="text-align: left;"><br /></div><div style="text-align: left;"><div>B:<br /></div><div>3 x 300 free swim w/:20 rest.</div><div>4 x 25 sprint kick @ :60.</div><div>3 x 200 w/:20 rest (150 free/50 nonfree).</div><div>4 x 25 dolphin kick on back @ :60.</div><div>3 x 200 w/:20 rest (pull with paddles only).</div><div>4 x 25 tombstone sprint kick @ 1:15.</div><div>200 cool down.</div><div>*2600 total*</div><div><br /></div><div><div>C:<br /></div><div>2 x 200 free swim w/:20 rest.</div><div>4 x 25 sprint kick w/:20 rest.</div><div>2 x 200 w/:20 rest (150 free/50 nonfree).</div><div>4 x 25 dolphin kick on back w/;20 rest.</div><div>2 x 200 w/:20 rest (pull with paddles only).</div><div>4 x 25 tombstone sprint kick w/:20 rest.</div><div>100 cool down.</div><div>*1900 total*</div></div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-883187301422716275.post-59288222853181394682021-01-15T17:24:00.007-05:002021-01-15T17:24:48.659-05:00Progressive 200s<div style="text-align: left;"> A:<br />300 choice swim, 100 kick.<br />6 x 50 @ :50 with swim stick (catch up drill).<br />200 easy swim focused on distance per stroke.<br />50 easy non-free.<br />4 rounds of: 200 swim @ 3:00 & 100 IM easy @ 1:45 (the 200s are: #1 - 50 fast/150 easy, #2 - 100 fast/100 easy, #3 - 150 fast/50 easy, #4 - 200 fast.</div><div style="text-align: left;">2 rounds of: 300 pull easy, :20 rest, 200 IM drill/swim, :15 rest, 100 kick FAST, :30 rest.</div><div style="text-align: left;">100 cool down<br />*3400 total*</div><div style="text-align: left;"><br /></div><div style="text-align: left;"><div>B:<br />300 choice swim, 100 kick.<br />6 x 50 @ 1:05 with swim stick (catch up drill).<br />200 easy swim focused on distance per stroke.<br />50 easy non-free.<br />4 rounds of: 200 swim @ 4:00 & 50 nonfree easy @ 1:30 (the 200s are: #1 - 50 fast/150 easy, #2 - 100 fast/100 easy, #3 - 150 fast/50 easy, #4 - 200 fast.</div><div>1 round of: 300 pull easy, :20 rest, 200 as 25 back/25 free, :15 rest, 100 kick FAST, :30 rest.</div><div>100 cool down<br />*2600 total*</div><div><br /></div><div><div>C:<br />300 choice swim, 100 kick.<br />4 x 50 w/:15 rest, with swim stick (catch up drill).<br />200 easy swim focused on distance per stroke.<br />50 easy non-free.<br />4 rounds of: 200 swim w/:10 rest & 50 nonfree easy w/:30 rest (the 200s are: #1 - 50 fast/150 easy, #2 - 100 fast/100 easy, #3 - 150 fast/50 easy, #4 - 200 fast.</div><div>100 cool down</div><div>*1900 total*</div></div></div>Unknownnoreply@blogger.com0