A: 500 warm up 4x50 @ :55 (25 right arm, 25 left arm) 4x50 @ :50 (25 catch up, 25 fingertip drag) 4x50 @ :60 (25 Tarzan, 25 6-3-6 drill) 4x50 @ :60 (25 fist drill, 25 underwater recovery) 8x25 @ :30 (IM order, all drill) 6x225 @ 3:30 (75 free, 75 IM, 75 free) 50 easy 200 Sprint! (broken into: 12.5 12.5, 25, repeat 4x, w/:20 sec rest) 100 easy 400 Drafting (swim w/2-3 other people, rotate leader after each 100) 100 easy 6x100 pull @ 1:30 (3/5, 3/7, 3/9 breathing pattern by 50) 200 cool down *4500 Total* B: 500 warm up 4x50 @ 1:05 (25 right arm, 25 left arm) 4x50 @ 1:05 (25 catch up, 25 fingertip drag) 4x50 @ 1:10 (25 Tarzan, 25 6-3-6 drill) 4x50 @ 1:10 (25 fist drill, 25 underwater recovery) 6x150 @ 3:15 (50 free, 50 non-free, 50 free) 50 easy 150 Sprint! (broken into: 12.5 12.5, 25, repeat 4x, w/:20 sec rest) 100 easy 6x75 pull @ 1:30 (3/5/7 breathing pattern by 25) 200 cool down *3200 Total* C: 400 warm up 4x50 w/:15 sec rest (25 right arm, 25 left arm...
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Warm-up: 4 x 200 (15 sec rest b/w each) #1 Swim #2 Kick #3 Drill #4 Free IM 16 x 25 (on 40-50 sec) -Build 1-4 Drill 5-8 Build 9-12 FAST 13-16 5 x 50 (on :50-1:05) -Free Build 1-5…#5 FAST!! 10 x 25 (on :40-50 sec) -Descend Stroke Count 1-5/6-10 5 x 50 Kick (on :55-1:10) -Build 1-5…#5 FAST!! Main Set: 3-5 x [100 FAST!/ 50 easy/ 50 FAST!/ 50 easy] 200 Warm-down Total: 2,900-3,400 yds
A: 600 warm up (2x: 200 swim/100 kick) 6x75 @ 1:15 (2 w/first 25 Fast, 2 w/2nd 25 fast, 2 w/third 25 fast) 8x50 @ :60 w/fins (25 underwater kick, 25 easy swim) 400 w/fins (50 dolphin kick on back, 50 easy swim) 50 easy NO fins 5 x [100 pull @ 1:30 (smooth) 50 swim @ :50 (build) 50 FAST! @ 1:10 (race!] 50 easy recovery 300 no fins (50 dolphin kick, 50 easy swim) 5x100 @ 1:40 (50 w/ stick, 50 swim DPS) 8x25 @ :45 (SPRINT as far as you can with no breath! then swim remainder of 25 easy) 200 cool down *4100 Total* B: 600 warm up (2x: 200 swim/100 kick) 6x75 @ 1:30 (2 w/first 25 Fast, 2 w/2nd 25 fast, 2 w/third 25 fast) 8x50 @ 1:10 w/fins (25 underwater kick, 25 easy swim) 50 easy NO fins 5 x [100 pull @ 1:45 (smooth) 50 swim @ :60 (build) 50 FAST! @ 1:15 (race!] 50 easy recovery 5x100 @ 1:40 (50 w/ stick, 50 swim DPS) 8x25 @ :45 (SPRINT as far as you can with no breath! then swim remainder of 25 easy) 200 cool down *3400 Total* C: 600 warm...
500 warm up 4x50 kick @ 1:15 4x50 drill @ 1:05 4x50 swim @ :55 8x25 @ :30 (1 easy, 1 FAST!) 2 x [50 @ :45 or :55 100 @ 1:30 or 1:50 150 @ 2:15 or 2:45] 50 easy recovery 8x25 @ :30 pull (1 easy, 1 FAST!) 2 x [50 @ :45 or :55 100 @ 1:30 or 1:50 150 @ 2:15 or 2:45 all pull] 50 easy recovery 300 IM (25 kick/25 drill/25 swim) 3x100 IM @ 1:45 or 50 non-free/50 free @ 2:00 100 cool down *3500 Total*
**Long Course Meters** - 12 Days of Xmas - A: 12: 600 warm up 2x(200 swim/50 kick/50 drill) 11: 11x50 @ 1:10 (1: kick/swim, 2: drill/swim, 3:non-free/swim) 10: 500 pull (100 free/50 back) 9: 3x150 pull @ 2:10 (make the interval) 8: 4x100 IM @ 2:00 7: 7x50 Swim Golf (lower stroke count & time each 50) 6: 300 kick (fast along blue lane rope sections) 5: 5x50 @ 1:05 (3/5/7/9/11 breathing pattern by 50) 4: 8x25 @ :30 (swim) 3: 3x50 @ 1:30 (all FAST!!!!) 2: 100 cool down 1: 50 more easy cool down *3900 Total* B: 600 warm up 2x(200 swim/50 kick/50 drill) 9x50 @ 1:20 (1: kick/swim, 2: drill/swim, 3:non-free/swim) 400 pull 3x100 pull @ 1:50 (make the interval) 6x50 Swim Golf (lower stroke count & time each 50) 300 kick w/fins (fast along blue lane rope sections) 4x50 @ 1:30 (3/5/7/9 breathing pattern by 50) 6x25 @ :40 (swim) 2x50 @ 1:30 (all FAST!!!!) 100 cool down *2900 Total* C: 600 warm up 2x(200 swim/50 kick/50 drill) 6x50 @ 1:20 (1: kick/swim, 2: d...
** Long Course Meters** A: 700 warm up (kick any 200 meters) 8 minute kick w/board (:30 easy, :30 hard, last :60 ALL fast!) 100 recovery 8x50 @ 1:10 (IM order, 25 drill/25 swim) 4x50 @ 2:00 (IM order, 25 ALL OUT FAST/25 recovery) 600 pull (3/5/7 breathing pattern by 50) 6x50 @ 1:00 paddles only (descend 1-3, 4-6) 3 x [50 @ :50 100 @ 1:40 150 @ 2:30 all swim] 200 cool down *3800 Total* B: 600 warm up (kick any 200 meters) 8 minute kick w/board (:30 easy, :30 hard, last :60 ALL fast!) 100 recovery 8x50 @ 1:10 (25 drill/25 swim) 4x50 @ 2:00 (25 ALL OUT FAST/25 recovery) 500 pull (3/5 breathing pattern by 50) 6x50 @ 1:15 (descend 1-3, 4-6) 3 x [50 @ :60 100 @ 2:00 all swim] 100 cool down *3000 Total* C: 500 warm up (kick any 200 meters) 8 minute kick w/board (:30 easy, :30 hard, last :60 ALL fast!) 100 recovery 8x50 w/:20 sec rest (25 drill/25 swim) 4x50 w/:45 sec rest (25 ALL OUT FAST/25 recovery) 400 pull (3/5 breathing pattern by 50) ...
**Long Course Meters** Warm-up: (Fins) 200 Swim/100 Kick 200 Choice Swim/100 Drill Drill Set: 6 x 50 (on 1:10) -25 Drill/25 Build -#1-3 Fist Drill/#4-6 Fingertip Drag 4 x 100 (on 2:30) -50 Kick/50 Shark Drill 2 x 200 Pull (15-20 sec rest between each) -Breathing Pattern: 3/5 by 50 Main Set: 4 x 150 Suicides (15 sec. rest between each) -50 Kick (middle of pool and back) -Drop Board 100 Swim (25 FAST/75 smooth) 50 Recovery 400 Broken -4 x 100 Strong Effort with 5 sec. rest b/w each 50 Recovery 200 Broken -4 x 50 Strong Effort w/ 5 sec. rest b/w each 50 Recovery 4 x 50 (from center of pool) on 1:10 -Fast into the wall and after turn, then easy back to the middle Warm-Down: 100 Easy
**Long Course Meters** A: 600 warm up 6x50 kick @ 1:15 6x50 drill @ 1:05 6x50 swim @ :55 (descend 1-3, 4-6) 100 pull @ 1:40 200 pull @ 3:10 300 pull @ 4:40 400 pull @ 6:10 extra :60 rest 400 swim @ 6:30 300 swim @ 4:50 200 swim @ 3:15 100 swim @ 1:40 50 easy recovery 4x50 @ 1:10 (25 drill/25 swim...IM order) 3x100 IM @ 2:00 200 cool down *4250 Total* B: 600 warm up 6x50 kick @ 1:30 6x50 drill @ 1:20 6x50 swim @ 1:10 (descend 1-3, 4-6) 100 pull @ 2:00 200 pull @ 3:45 300 pull @ 5:30 extra :30 rest 300 swim @ 5:30 200 swim @ 3:45 100 swim @ 2:00 50 easy recovery 4x50 @ 1:15 (25 free/25 non-free) 200 cool down *3150 Total* C: 600 warm up 4x50 kick w/:30 sec rest 4x50 drill w/:20 sec rest 4x50 swim w/:10 sec rest 4x200 w/:30 sec rest (odds: swim, evens: pull) 4x50 w/:15 (25 free/25 non-free) 100 cool down *2300 Total*
A: fins on 600 warm up (100 swim/50 kick) 4x150 @ 2:10 (50 kick/100 swim) fins off 6x75 @ 1:05 (drill/swim/build by 25) 6x50 @ :50 (descend 1-3, 4-6) 50 easy 500 ALL OUT FOR TIME! 200 easy/recovery 6x50 @:60 (with kickboard: 25 kick/25 pull) 6x50 @ :55 (stick drill) FUN RELAYS! NTC Masters Swimming Holiday Party tomorrow! 200 cool down *4000 total* B: fins on 600 warm up (100 swim/50 kick) 4x150 @ 2:30 (50 kick/100 swim) fins off 4x75 @ 1:30 (drill/swim/build by 25) 4x50 @ 1:05 (descend 1-4) 50 easy 400 ALL OUT FOR TIME! 150 easy/recovery 4x50 @ 1:15 (with kickboard: 25 kick/25 pull) 4x50 @ 1:05 (stick drill) FUN RELAYS! NTC Masters Swimming Holiday Party tomorrow! 200 cool down *3100 total* C: fins on 600 warm up (100 swim/50 kick) fins off 4x75 w/:30 sec rest (drill/swim/build by 25) 4x50 w/:20 sec rest (descend 1-4) 50 easy 300 ALL OUT FOR TIME! 100 easy/recovery 4x50 w/:15 rest (with kickboard: 25 kick/25 pull) 4x50 w/:15 rest (stick dril...
Warm-up: 400 (100Free/100 Choice, other than Free) 100 Kick 300 Free IM (K/Dr/Sw by 25) 100 Free Drill Main Set: 4-6 x 150s (on 2:30-3:00) Alternate: odd #s- 50K/100 Free IM even #s- 50K/100 Build 200 Easy Pull 5 x 100 Each 100 gets faster, and more rest, #5 is ALL OUT! Example- #1 (on 1:25) #2 (on 1:30) #3 (on 1:35) #4 (on 1:40) #5 (on 1:45) 100 Easy Recovery 4 x 50 All FAST on 1:10-1:20 Warm-Down: 200 Pull
A: 500 warm up 6x75 @ 1:20 (25 kick/25 right arm only/25 left arm only) 300 IM (kick/drill/swim by 25) 12x50 swim (3 @ :50, 3 @ :45, 3 @ :40, 3 @ :35) 50 easy 300 IM (kick/drill/swim by 25) 12x50 @ :55 w/paddles only (1 FAST!, 1 easy) 50 easy 300 IM (kick/drill/swim by 25) 12x50 @ :60 w/fins (25 kick underwater, 25 strong swim) 50 easy 4x25 ALL OUT RACE! w/easy 25 recovery between each sprint 200 cool down *4100 Total* B: 500 warm up 6x75 @ 1:45 (25 kick/25 right arm only/25 left arm only) 300 (50 free, 25 non-free) 10x50 swim (3 @ :60, 3 @ :55, 3 @ :50, 3 @ :45) 50 easy 300 (50 free, 25 non-free) 8x50 @ 1:05 w/paddles only (1 FAST!, 1 easy) 50 easy 300 (50 free, 25 non-free) 6x50 @ 1:15 w/fins (25 kick underwater, 25 strong swim) 50 easy 200 cool down *3400 Total* C: 400 warm up 4x75 w/:30 sec rest (25 kick/25 right arm only/25 left arm only) 300 (50 free, 25 non-free) 8x50 w/:20 sec rest (1 FAST!, 1 easy) 50 easy 300 (50 free, 25 non-free) 6x50 w/...
Warm-up: 200 Swim/ 200 Kick/ 200 Free IM/ 200 Free Drill Drill Set: 6 x 75 on 1:10-1:30 -25 Free Drill/50 Free Build 6 x 100 on 1:50-2:10 (Paddles only) -25 Scull (no kick)/75 Ascend (Start FAST, end easy) Main Set: 6 x [50 Build (on :50-1:10) 75 Breathe every 3/5/7 (on 1:20-1:40) 100 Strong (on 1:30)] -First 2 rounds Use Pull Buoy -2nd 2 rounds Use Fins -3rd 2 rounds Swim 8 x 25 (on :30-:45) -Alt 1 Drill/1 choice other than free Warm-Down: 150 easy
A: 400 swim 300 pull 200 kick 100 drill 10x50 @ :50 (1 w/stick, 1 swim) 400 pull @ 5:20 300 pull @ 4:00 200 pull @ 2:40 100 pull @ 1:20 6x75 @ 1:05 (3/5/7 breathing pattern) 400 swim w/fins @ 5:20 (kick every 4th 25) 300 swim w/fins @ 4:00 (kick every 4th 25) 200 swim w/fins @ 2:40 (kick every 4th 25) 100 swim w/fins @ 1:20 (kick every 4th 25) 20x25 (2: underwater recovery w/arms @ :40, 2: swim build @ :30) 200 cool down *4700 Total* B: 400 swim 300 pull 200 kick 100 drill 10x50 @ :60 (1 w/stick, 1 swim) 300 pull w/:20 sec rest 200 pull w/:20 sec rest 100 pull w/:20 sec rest 6x75 @ 1:20 (3/5/7 breathing pattern) 300 swim w/fins w/:20 sec rest (kick every 4th 25) 200 swim w/fins w/:20 sec rest (kick every 4th 25) 100 swim w/fins w/:20 sec rest (kick every 4th 25) 16x25 (2: underwater recovery w/arms @ :45, 2: swim build @ :45) 200 cool down *3800 Total* C: 400 swim 300 pull 200 kick 100 drill 6x50 w/:20 rest (1 w/stick, 1 swim) 300 pull w/:20 se...
A: 500 warm up 8x75 @ 1:20 (25 kick/25 drill/25 swim...IM order) 3 x [2x200 pull @ 2:50 3x100 IM @ 1:45] 50 easy 4x25 @ :45 (FAST! "In-Water-Start" @ the flags) 50 easy 9x25 @ :40 (1 easy, 1 medium, 1 FAST!) 9x25 @ :40 (1 easy, 1 medium, 1 FUN! ex: feet-first, corkscrew, dolphin-diving, etc) 200 cool down *4600 Total* B: 500 warm up 6x75 @ 1:30 (25 kick/25 drill/25 swim) 3 x [1x200 pull @ 3:45 3x100 swim @ 1:50] 50 easy 4x25 @ :45 (FAST! "In-Water-Start" @ the flags) 50 easy 9x25 @ :40 (1 easy, 1 medium, 1 FAST!) 9x25 @ :40 (1 easy, 1 medium, 1 FUN! ex: feet-first, corkscrew, dolphin-diving, etc) 200 cool down *3400 Total* C: 400 warm up 4x75 w/:30 rest (25 kick/25 drill/25 swim) 3 x [1x100 pull w/:20 rest 2x100 swim w/:15 rest] 50 easy 4x25 w/:30 rest (FAST! "In-Water-Start" @ the flags) 50 easy 9x25 w/:20 rest (1 easy, 1 medium, 1 FAST!) 9x25 w/:20 rest (1 easy, 1 medium, 1 FUN! ex: feet-first, corkscrew,...
A: 500 warm up 8x75 @ 1:20 (kick/drill/build) 10x100 pull @ 1:25 (steady) 50 easy 8 x [50 swim easy @ :60 50 strong build @ :50 2x25 SPRINT! @ :30 *bonus 1 minute rest after 4 rounds] 4x100 @ 1:40 (free/non-free by 25) 1x100 ALL OUT FOR TIME! 200 cool down *4000 Total* B: 500 warm up 6x75 @ 1:40 (kick/drill/build) 8x100 pull @ 1:50 (steady) 50 easy 6 x [50 swim easy @ 1:10 50 strong build @ :60 2x25 SPRINT! @ :40 *bonus 1 minute rest after 3 rounds] 3x100 @ 2:00 (free/non-free by 25) 1x100 ALL OUT FOR TIME! 200 cool down *3300 Total* C: 400 warm up 4x75 w/:20 sec rest (kick/drill/build) 5x100 pull w/:15 sec rest (steady) 50 easy 4 x [50 swim easy w/:30 rest 50 strong build w/:20 rest 2x25 SPRINT! w/:30 rest *bonus 1 minute rest after 2 rounds] 3x100 w/:20 sec rest (free/non-free by 25) 1x75 ALL OUT FOR TIME! 100 cool down *2300 Total*
A: 500 warm up 8x50 @ :60 (kick/drill, IM order) 4x300 @ 4:30 (100 free/100 IM/100 free) 12x25 @ :30 4x:(2 drill, 1 build to FAST!) 3x300 swim @ 4:15 (100 easy/100 medium/100 FAST!) 4x75 @ 1:05 pull (3/5/7 breathing pattern by 25) 3x300 pull @ 4:00 (make the interval!) 200 cool down *4700 Total* B: 500 warm up 6x50 @ 1:10 (kick/drill) 4x250 @ 4:30 (100 free/50 non-free/100 free) 12x25 @ :40 4x:(2 drill, 1 build to FAST!) 3x200 swim @ 3:45 (50 easy/50 medium/50 strong/50 FAST!) 8x75 @ 1:20 pull (3/5/3 breathing pattern by 25) 200 cool down *3500 Total* C: 400 warm up 6x50 w/:20 sec rest (kick/drill) 4x200 w/:30 sec rest (150 free/50 non-free) 12x25 w/:15 sec rest 4x:(2 drill, 1 build to FAST!) 3x200 pull w/:30 sec rest (50 easy/50 medium/50 strong/50 FAST!) 100 cool down *2400 Total*
A: 200 swim/200 kick/200 pull/200 swim 4x200 swim w/:30 sec rest (Draft Packs...see "Terms & Definitions" page above) 10x50 @ :50 (25 Tarzan/25 swim) 3x200 @ 3:00 (Turn @ the "T") 4 x [4x25 Down & Outs 100 easy recovery] 400 IM (kick/drill by 25) 6x50 @ :60 (25 Fast IM order, 25 easy free) 200 cool down *4400 Total* B: 200 swim/200 kick/200 pull/200 swim 4x100 swim w/:30 sec rest (Draft Packs...see "Terms & Definitions" page above) 8x50 @ :60 (25 Tarzan/25 swim) 3x150 @ 3:00 (Turn @ the "T") 4 x [3x25 Down & Outs 75 easy recovery] 400 (kick/drill by 25) 6x50 @ 1:10 (25 non-free, 25 easy free) 200 cool down *3500 Total* C: 200 swim/200 kick/200 pull 6x50 w/:30 sec rest (25 Tarzan/25 swim) 3x150 w/:30 sec rest (Turn @ the "T") 4 x [2x25 Down & Outs (see "Terms & Definitions" page above) 50 easy recovery] 300 (kick/drill by 25) 6x50 w/:20 sec rest (25 non-free,...
A: 500 warm up w/fins (75 swim/25 kick) 4x50 pull @ :55 3x300 pull @ 4:10 (steady) 4x50 pull @ :45 (strong) 4x75 @ 1:30 (IM order, kick/drill/swim by 25) 3x300 @ 5:15 (fly/free/back/free/breast/free by 50) 4x75 @ 1:20 (back/breast/free) 8x25 @ :40 (3 breaths, 2 breaths, 1, 0 by 25) 3x300 swim @ 4:15 (descend 1-3) 200 cool down *4600 Total* B: 500 warm up w/fins (75 swim/25 kick) 4x50 pull @ 1:05 3x200 pull @ 3:45 (steady) 4x50 pull @ :55 (strong) 4x75 @ 1:45 (kick/drill/swim by 25) 3x200 @ 4:15 (2x: 75 free/25non free) 8x25 @ :45 (4 breaths, 3 breaths, 2, 1 by 25) 3x200 swim @ 4:00 (descend 1-3) 200 cool down *3400 Total* C: 400 warm up w/fins (75 swim/25 kick) 4x50 pull w/:15 sec rest 2x200 pull w/:30 rest (steady effort) 4x75 w/:30 sec rest (kick/drill/swim by 25) 4x75 w/:30 sec rest (50 free/25non free) 8x25 w/:30 sec rest (breathing every 7th stroke) 2x200 swim w/:30 sec rest (steady effort) 100 cool down *2300 Total*
**Long Course Meters** A: 900 warm up (200 swim/50 kick/50 drill) 4x200 (100 free/100 IM) @ 3:45 700 pull (3/5/7 breathing pattern by 50) 4x150 swim @ 2:30 (descend 1-4) 500 kick w/fins (your choice of kick) 4x100 swim @ 1:45 (25 fast/25 easy x 2) 300 (50 kick/50 sailboat drill) 4x50 @ 1:05 (25 tarzan drill/25 swim) 100 cool down *4500 Total* B: 900 warm up (200 swim/50 kick/50 drill) 4x150 (100 free/50 non-free) @ 3:30 500 pull (3/5 breathing pattern by 50) 4x100 swim @ 2:00 (descend 1-4) 300 kick w/fins (your choice of kick) 4x50 swim @ 1:45 (25 fast/25 easy x 2) 200 (50 kick/50 sailboat drill) 4x50 @ 1:15 (25 tarzan drill/25 swim) 100 cool down *3400 Total* C: 600 warm up (200 swim/50 kick/50 drill) 4x100 (50 free/50 non-free) w/:30 sec rest 400 pull (3/5 breathing pattern by 50) 4x100 swim w/:30 sec rest (descend 1-4) 300 kick w/fins (your choice of kick) 200 (50 kick/50 sailboat drill) 100 cool down *2400 Total*
A: 500 choice warm up 8x50 @ :60 (IM order, kick/drill by 25) 4x100 @ 1:45 (IM swim) 9x50 @ :50 (pull, 3/5/7 breathing pattern by 50) 4x150 @ 2:05 (strong pull) 8x50 @ :50 (swim, easy/fast by 25) 4x200 @ 3:00 (swim, descend 1-4) 8x50 @ :55 (Tarzan/swim by 25) 4x250 @ 3:45 (swim, NO Walls!...open water turns) 100 cool down *5000 Total* B: 500 choice warm up 6x50 @ 1:15 (kick/drill by 25) 4x75 @ 1:30 (free/non-free/free by 25) 6x50 @ :60 (pull, 3/5/7 breathing pattern by 50) 4x100 @ 1:45 (strong pull) 6x50 @ :60 (swim, easy/fast by 25) 4x150 @ 3:00 (swim, descend 1-4) 6x50 @ 1:05 (Tarzan/swim by 25) 3x200 w/:30 sec rest (swim, NO Walls!...open water turns) 100 cool down *3900 Total* C: 400 choice warm up 6x50 w/:20 sec rest (kick/drill by 25) 4x75 w/:30 sec rest (free/non-free/free by 25) 6x50 w/:20 sec rest (pull, 3/5 breathing pattern by 50) 4x75 w/:30 sec rest (strong pull) 6x50 w/:20 rest (swim, easy/fast by 25) 4x75 w/:30 rest (swim, descend 1-4) 6...
A: 600 warm up (200 free/100 IM, repeat) 6 x [50 kick @ 1:05 100 drill/swim @ 1:35] 10x75 @ 1:20 (odds: fly/back/breast, evens: back/breast/free) 4 x [50 fast @ :40 50 easy @ 1:10 100 fast @ 1:20 50 easy @ 1:10 150 fast @ 2:00 50 easy @ 1:10] (swim sets 1 & 3, pull sets 2 & 4) 100 easy 12x25 @ :35 (3 breaths, 2 breaths, 1 breath 0 breath by 25) 200 cool down *4600 Total* B: 600 warm up (200 free/100 drill, repeat) 6 x [50 kick @ 1:20 50 drill @ 1:00] 6x75 @ 1:30 (free/non-free/free by 25) 3 x [50 fast @ :50 50 easy @ 1:30 100 fast @ 1:40 50 easy @ 1:30 150 fast @ 2:20 50 easy @ 1:30] (swim sets 1 & 3, pull set 2) 100 easy 12x25 @ :45 (4 breaths, 3 breaths, 2 breaths, 1 breath by 25) 200 cool down *3500 Total* C: 400 warm up (150 free/50 drill, repeat) 4 x [50 kick w/:20 rest 50 drill w/:20 rest 4x75 w/:30 rest (free/non-free/free by 25) 4 x [50 fast w/:05 rest 50 ea...
A: 500 warm up with fins 8x75 kick w/fins @ 1:05 8x25 underwater kick @ :40 400 IM easy (drill/swim by 25) 10x100 swim (4 @ 1:30, 3 @ 1:25, 2 @ 1:20, 1 @ 1:15) 100 easy 20x50 swim (8 @ :50, 6 @ :45, 4 @ :40, 2 @ :35) 100 easy 600 pull (3/5 breathing pattern by 50) 200 cool down *4700 Total* B: 500 warm up with fins 6x75 kick w/fins @ 1:20 6x25 underwater kick @ :50 300 easy (drill/swim by 25) 10x75 swim (4 @ 1:30, 3 @ 1:25, 2 @ 1:20, 1 @ 1:15) 100 easy 10x50 swim (4 @ :60, 3 @ :55, 2 @ :50, 1 @ :45) 50 easy 400 pull (3/5 breathing pattern by 50) 200 cool down *3400 Total* C: 400 warm up with fins 6x75 kick w/fins w/:20 sec rest 6x25 underwater kick w/:40 sec rest 300 easy (drill/swim by 25) 10x50 swim (odds: easy, evens: FAST) 10x50 pull (3/5 breathing pattern by 25) 100 cool down *2400 Total*
A: 10 minute choice warm up 8x75 @ 1:30 (kick/drill/swim by 25) 600 pull w/:30 sec rest 2x300 swim @ 4:15 (negative split @ 150 wall) 3x200 pull @ 3:00 (3/5/7/3 breathing pattern by 50) 4x150 swim @ 2:15 (descend 1-4) 6x100 IM @ 1:45 12x50 swim (odds: FAST @ :40, evens: smooth @:55) 200 cool down *5000 Total (estimate)* B: 10 minute choice warm up 6x75 @ 1:45 (kick/drill/swim by 25) 500 pull w/:45 sec rest 2x250 swim @ 4:30 (negative split @ 125 wall) 4x125 pull @ 2:30 (3/5/3/5/3 breathing pattern by 25) 5x100 swim @ 1:50 (descend 1-4) 10x50 swim @ 1:05 (free/non-free by 25) 200 cool down *3800 Total (estimate)* C: 10 minute choice warm up 4x75 w/:30 sec rest (kick/drill/swim by 25) 400 pull w/:60 sec rest 2x200 swim w/:30 sec rest (negative split @ 100 wall) 4x100 pull w/:30 sec rest (3/5/3/5 breathing pattern by 25) 8x50 swim w/:15 sec rest (descend 1-4, 5-8) 100 cool down *2500 Total (estimate)*
*Long course Meters* A: 200 swim 200 kick 200 pull 200 swim 5x100 IM @ 2:00 (drill the fly) 6 minute kick w/board (:30 sec easy, :20 sec FAST!) 5x100 swim @ 1:45 (breath every 5) 6 minute vertical kick (:30 sec easy, :20 sec FAST!) 50 easy swim 5x100 pull @ 1:30 6x:30 sec FAST kick against the wall (:30 rest) 50 easy swim 5x100 swim @ 1:45 (last 25 FAST!) 200 cool down *4000 Total (estimate)* B: 200 swim 200 kick 200 pull 200 swim 6x50 @ 1:15 (25 drill/25 swim) 6 minute kick w/board (:30 sec easy, :20 sec FAST!) 8x50 swim @ 1:10 (breath every 5) 6 minute vertical kick (:30 sec easy, :20 sec FAST!) 50 easy swim 4x100 pull @ 2:00 6x:30 sec FAST kick against the wall (:30 rest) 50 easy swim 4x100 swim @ 2:00 (last 25 FAST!) 200 cool down *3500 Total (estimate)* C: 200 swim 200 kick 200 pull 200 swim 6x50 w/:20 sec rest (25 drill/25 swim) 6x50 swim w/:20 sec rest (breath every 5) 4x100 pull w/:30 sec rest 4x100 swim w/:30 sec rest (last 25 FAST!)...
A: 500 warm up 8x75 @ 1:30 (kick/drill/swim by 25) 4x200 @ 2:50 pull smooth 8x50 @ :40 swim strong 4x200 @ 2:50 pull smooth 8x50 @ :40 swim strong 100 easy 20x25 @ :30 IM order 200 cool down *4300 Total* B: 500 warm up 6x75 @ 1:50 (kick/drill/swim by 25) 4x150 @ 2:40 pull smooth 6x50 @ :50 swim strong 4x150 @ 2:40 pull smooth 6x50 @ :50 swim strong 100 easy 16x25 @ :40 (odds: non-free, evens: free) 200 cool down *3500 Total* B: 500 warm up 6x75 w/:20 sec rest (kick/drill/swim by 25) 4x100 w/:20 sec rest pull smooth 6x50 w/:10 sec rest swim strong 4x100 w/:20 sec rest pull smooth 6x50 w/:10 sec rest swim strong 100 cool down *2400 Total*
A: 400 swim 300 pull 200 kick 100 IM drill 8x100 free swim (4 @ 1:30, 4 @ 1:20) 8x100 IM swim (4 @ 1:50, 4 @ 1:40) 8x100 pull (4 @ 1:25, 4 @ 1:20) 8x100 free swim (4 @ 1:20, 4 @ 1:15) 200 cool down *4400 Total* B: 400 swim 300 pull 200 kick 100 drill 8x100 free swim (4 @ 1:55, 4 @ 1:45) 8x100 pull (4 @ 1:50, 4 @ 1:40) 8x100 free swim (4 @ 1:45, 4 @ 1:35) 200 cool down *3600 Total* C: 400 swim 300 pull 200 kick 100 drill 5x100 free swim w/:20 sec rest 5x100 pull w/:20 sec rest 5x100 with fins w/ :20 sec rest 100 cool down *2600 Total*
A: 600 choice warm up 15 x 50 (5 kick @ 1:10, 5 drill @ 1:00, 5 swim @ :50) 8 x 100 (odds: IM @ 1:45, evens: free @ 1:25) 3 x 300 with fins w/:20 rest (kick/swim by 50) 4 x 200 pull @ 2:45 9 x 50 on 1:00 (3/5/7 breathing pattern by 50) 200 cool down *4550 total* B: 500 warm up 12 x 50 (4 kick @ 1:20, 4 drill @ 1:10, 4 swim @ 1:00) 6 x 100 free swim @ 1:50 3 x 300 with fins w/:20 rest (kick/swim by 50) 4 x 100 pull on 1:45 9 x 50 on 1:10 (3/5/7 breathing pattern by 50) 200 cool down *3650 total* C: 400 warm up 9 x 50 w/:15 rest(3 kick, 3 drill, 3 swim) 4 x 100 free swim w/:20 rest 4 x 100 pull w/:20 rest 3 x 200 with fins w/:30 rest (kick/swim by 50) 6 x 50 w/:30 rest (3/5/7 breathing pattern by 50) 100 cool down *2600 total*
A: 500 warm up 8x75 @ 1:15 (kick/drill/swim by 25) 16x25 swim@ :30 (2 easy/1 FAST) Main Set (all swim as 1 easy/1 FAST): [ 2x25 @ :25 4x50 @ :50 6x75 @ 1:15 8x100 pull @ 1:40 6x75 @ 1:15 4x50 @ :50 2x25 @ :25 ] 500 w/ fins (50 back/50 free) 200 cool down *4700 Total* B: 500 warm up 8x75 @ 1:30 (kick/drill/swim by 25) 16x25 swim@ :35 (2 easy/1 FAST) Main Set (all swim as 1 easy/1 FAST): [ 2x25 @ :30 4x50 @ :60 6x75 @ 1:30 8x100 pull @ 2:00 ] 400 w/ fins (50 back/50 free) 200 cool down *3700 Total* C: 300 warm up 6x75 w/:20 (kick/drill/swim by 25) 12x25 swim @ :45 (2 easy/1 FAST) Main Set (all swim as 1 easy/1 FAST): [ 2x25 w/:15 4x50 w/:15 6x75 pull w/:15 4x50 w/:15 2x25 w/:15 ] 300 w/ fins (50 back/50 free) 100 cool down *2400 Total*
A: 400 choice warm up 8x50 @ :60 (kick/drill by 25) 6x50 @ :50 (descend 1-3, 4-6) 3x300 @ 4:30 (100 free/100 IM/100 free) 3x300 @ 4:20 (strong pull) 3x300 @ 4:10 (negative split @ 150 wall) 8x25 @ :30 easy drill 4x100 w/ :15 rest (3/5 breathing pattern by 50) 200 cool down *4700 Total* B: 400 choice warm up 8x50 @ 1:10 (kick/drill by 25) 6x50 @ :60 (descend 1-3, 4-6) 3x200 @ 3:45 (150 free/50 non-free) 3x200 @ 3:30 (strong pull) 3x200 @ 3:30 (negative split @ 100 wall) 6x25 @ :35 easy drill 3x100 w/ :20 rest (3/5 breathing pattern by 50) 100 cool down *3500 Total* C: 400 choice warm up 6x50 w/:15 rest (kick/drill by 25) 6x50 w/:20 rest (descend 1-3, 4-6) 2x200 w/:20 rest (150 free/50 non-free) 2x200 w/:20 rest (strong pull) 2x200 w/:20 rest (negative split @ 100 wall) 8x25 @ :45 easy drill 100 cool down *2500 Total*
A: 3x450 Snake warm up (#1: swim, #2: non-free/free by 25, #3: kick/swim by 25) 6x50 pull @ :45 6x100 pull @ 1:20 5x150 swim @ 2:05 (100 smooth, 50 strong) 5x200 @ 3:00 (free/IM by 25) 600 w/fins (kick/swim by 50) 100 cool down *4700 Total* B: 3x450 Snake warm up (#1: swim, #2: choice/free by 25, #3: kick/swim by 25) 6x50 pull @ :60 6x100 pull @ 1:50 4x150 swim @ 2:45 (100 smooth, 50 strong) 4x150 @ 3:00 (free/non-free/free by 50) 200 cool down *3600 Total* C: 2x450 Snake warm up (#1: swim, #2: kick/swim by 25) 6x100 pull w/:30 sec rest 4x150 swim w/:30 sec rest (100 smooth, 50 strong) 4x100 w/:30 sec rest (free/non-free by 25) 100 cool down *2600 Total*
A: 600 warm up w/fins (100 swim/50kick) 6x100 swim (odds: free @ 1:30, evens: IM @ 1:40) 8x50 choice kick @ :60 6x100 swim (odds: free @ 1:25, evens: IM @ 1:35) 8x50 @ :50 (25 Tarzan drill/25 swim) 6x100 swim (odds: free @ 1:20, evens: IM @ 1:30) 8x50 pull @ :45 (breath every 5) 6x100 pull @ 1:20 200 cool down *4400 Total* B: 600 warm up w/fins (100 swim/50kick) 5x100 swim (freestyle @ 1:50) 6x50 choice kick @ 1:20 5x100 swim (freestyle @ 1:45) 6x50 @ :60 (25 Tarzan drill/25 swim) 5x100 swim (freestyle @ 1:40) 6x50 pull @ :55 (breath every 5) 4x100 pull @ 1:50 100 cool down *3500 Total* C: 600 warm up w/fins (100 swim/50kick) 6x75 swim w/:20-:30 sec rest 4x50 choice kick w/:30 sec rest 6x75 pull w/:20-:30 sec rest 4x50 w/:20sec rest (25 Tarzan drill/25 swim) 6x75 swim w/:20-:30 sec rest 100 cool down *2400 Total*
A: 500 warm up 20x25 @ :30 (descend stroke count 1-4) 6x150 pull @ 2:05 6 x [100 swim/build @ 1:20 50 FAST kick @ 1:20] 12x25 @ :30 (drill, IM order) 8x125 @ 2:05 (free/fly/back/breast/free by 25) 200 cool down *4300 Total* B: 500 warm up 16x25 @ :30 (descend stroke count 1-4) 6x125 pull @ 2:15 6 x [100 swim/build @ 2:00 50 FAST kick @ 1:30] 12x25 @ :40 drill 4x75 @ 1:30 (free/non-free/free by 25) 200 cool down *3300 Total* C: 400 warm up 12x25 w/:15 sec rest (descend stroke count 1-4) 6x100 pull w/:30 sec rest 4 x [100 swim/build w/:10 sec rest 50 FAST kick w/:60 sec rest] 12x25 w/:15 sec rest, freestyle drill 100 cool down *2300 Total*
A: 200 swim 200 kick 200 pull 200 swim 16x25 @ :30 (descend stroke count 1-4) 8x50 @ :55 (odds: DPS, evens: build to fast) 4 x [4x100 pull @ 1:20 4x50 swim @ :50 (descend times 1-4) 4x25 swim @ :40 (odds: easy float, evens: Dive Sprint!!)] 200 cool down *4600 Total* B: 200 swim 200 kick 200 pull 200 swim 16x25 @ :40 (descend stroke count 1-4) 8x50 @ 1:05 (odds: DPS, evens: build to fast) 3 x [3x100 pull @ 1:50 3x50 swim @ 1:00 (descend times 1-3) 4x25 swim @ :50 (odds: easy float, evens: Dive Sprint!!)] 200 cool down *3400 Total* C: 200 swim 200 kick 200 pull 200 swim 16x25 w/:15 sec rest (descend stroke count 1-4) 8x50 w/:20 sec rest (odds: DPS, evens: build to fast) 2 x [3x100 pull w/:20 sec rest 3x50 swim w/:20 (descend times 1-3)] 100 cool down *2600 Total*
A: 500 swim 400 pull 300 kick 200 IM Drill 100 Tarzan drill 15x100 freestyle swim (5 @ 1:30, 5 @ 1:25, 5 @ 1:20) 50 easy 10x75 @ 1:15 (back/breast/free by 25) 10x75 @ 1:15 (3/5/7 breathing pattern by 25) 200 cool down *4750 Total* B: 500 swim 400 pull 300 kick 200 Drill 100 Tarzan drill 12x100 freestyle swim (4 @ 1:50, 4 @ 1:45, 4 @ 1:40) 50 easy 6x75 @ 1:45 (free/non-free/free by 25) 6x75 @ 1:40 (5/3/5 breathing pattern by 25) 100 cool down *3700 Total* C: 400 swim 300 pull 200 kick 100 Drill 50 Tarzan drill 9x100 freestyle swim (3 w/:30 sec rest, 3 w/:20, 3 w/:10) 50 easy 4x75 w/:20 sec rest (free/non-free/free by 25) 100 cool down *2400 Total*
A: 500 warm up 8x75 @ 1:30 (kick/drill/swim by 25) 12x25 @ :30 (descend 1-3) 4x100 @ 1:20 (strong effort) 100 easy 4x100 @ 1:15 (fast, make as many as possible) 100 easy 4x100 @ 1:15 (fast, make as many as possible) 100 easy 4x100 @ 2:00 (All FAST!!) 100 easy 8x75 @ 1:15 (50 pull/25 kick) 200 cool down *4200 Total* B: 500 warm up 8x75 @ 1:45 (kick/drill/swim by 25) 12x25 @ :40 (descend 1-3) 3x100 @ 1:50 (strong effort) 100 easy 3x100 @ 1:45 (fast, make as many as possible) 100 easy 3x100 @ 1:40 (fast, make as many as possible) 100 easy 3x100 @ 2:30 (All FAST!!) 100 easy 6x75 @ 1:30 (50 pull/25 kick) 100 cool down *3500 Total* C: 400 warm up 6x75 w/:30 sec rest (kick/drill/swim by 25) 12x25 w/:15 sec rest (descend 1-3) 3x100 swim 3x100 pull 3x100 swim w/fins 6x75 w/:30 sec rest (50 pull/25 kick) 100 cool down *2500 Total*
A: 600 choice warm up 16x50 swim (4 @ :55, 4 @ :50, 4 @ :45, 4 @ :40) 12x75 pull (4 @ 1:15, 4 @ 1:05, 4 @ :55) 8x100 swim (4 @ 1:25, 4 @ 1:20) 100 easy recovery 10x25 kick @ :30 4 x [ 100 kick @ 2:00 150 swim @ 2:00 ] 200 cool down *4600 Total* B: 500 choice warm up 16x50 swim (4 @ 1:05, 4 @ 1:00, 4 @ :55, 4 @ :50) 12x75 pull (4 @ 1:30, 4 @ 1:20, 4 @ 1:15) 8x100 swim (4 @ 1:55, 4 @ 1:50) 100 easy 12x25 kick @ :40 200 cool down *3500 Total* C: 300 swim, 200 pull, 100 kick 12x50 (4 w/:30 rest, 4 w/:20 rest, 4 w/:10 rest) 8x75 pull (4 w/:20 rest, 4 w/:10 rest) 4x100 swim w/:15 rest 8x25 kick @ :50 or :60 100 cool down *2500 Total*
BeginnerTriathlete.com Check out my "Learning How to Swim" Series of articles. Each month, I will address an aspect of the freestyle swimming stroke and include 4 weeks of beginner workouts. Pass on the link to your training partners, friends, spouses...anyone that is thinking about starting to train for a triathlon. Follow along with me for 5 months and your will be swimming in the open water with confidence! If you have any questions, please don't hesitate to contact me! Happy Swimming:)
**Long Course Meters** A: 8x100 @ 1:45 4x50 pull @ :50 4x100 pull @ 1:40 4x150 pull @ 2:15 4x200 swim @ 3:10 100 easy 5x100 @ 2:00 (25 kick/25 drill/50 swim) 6 x [25 SPRINT :60 sec vertical kick (strong effort)] 6x50 @ :60 cool down *4300 Total* B: 5x100 @ 2:30 4x50 pull @ 1:10 4x100 pull @ 2:10 4x150 pull @ 3:10 100 easy 5x100 @ 2:30 (25 kick/25 drill/50 swim) 6 x [25 SPRINT :60 sec vertical kick (strong effort)] 6x50 @ 1:15 cool down *3200 Total* C: 5x100 w/:30 sec rest 4x50 pull w/:20 sec rest 4x100 pull w/:20 sec rest (3/5 breathing pattern by 50) 100 easy swim 5x100 w/:30 sec rest (25 kick/25 drill/50 swim) 3 x [25 SPRINT :30 sec vertical kick (strong effort) :30 sec rest on wall or lane rope] 6x50 w/:15 sec rest (easy cool down) *2300 Total*
A: 500 swim warm up 400 kick/swim by 50 300 non-free/free by 50 200 Tarzan/swim by 25 100 feet-first/swim by 25 8 minute kick (:40 easy, :20 FAST, repeat) 12x50 @ :55 (2 drill, 1 25 fast/25 easy) 6x50 ALL OUT w/partner rest (one person swims, one person rests, switch) 500 pull (3/5 breathing pattern by 50) 8x25 ALL OUT w/partner rest (works great with 3-4 people per lane) 200 cool down *4000-ish Total* B: 500 swim warm up 400 kick/swim by 50 300 non-free/free by 50 200 Tarzan/swim by 25 8 minute kick (:40 easy, :20 FAST, repeat) 12x50 @ 1:05 (2 drill, 1 25 fast/25 easy) 6x25 ALL OUT w/partner rest (works great with 3-4 people per lane) 400 pull (3/5 breathing pattern by 50) 6x25 ALL OUT w/partner rest (works great with 3-4 people per lane) 200 cool down *3300-ish Total* C: 400 swim warm up 300 kick/swim by 50 200 non-free/free by 50 100 Tarzan/swim by 25 6 minute kick (:40 easy, :20 FAST, repeat) 9x50 w/:20 sec rest (2 drill, 1 25 fast/25 easy) 12x25 (...
A: 600 choice warm up with fins 12x50 kick w/ fins (4 fly, 4 back, 4 free) @ :55 6x50 @ :55 (build to FAST!) 6 x [150 swim FAST @ 2:15 50 easy @ 1:15] 400 pull @ 6:20, 300 pull @ 4:45, 200 pull @ 3:10, 100 pull @ 1:35 10x50 shooters w/ fins @ 1:15 (try to kick 25 meters underwater w/no breath!) 200 cool down *4400 Total* B: 500 choice warm up with fins 8x50 kick w/ fins @ 1:05 6x50 @ 1:05 (build to FAST!) 4 x [150 swim FAST @ 3:00 50 easy @ 1:30] 400 pull @ 8:00, 300 pull @ 6:00, 200 pull @ 4:00, 100 pull @ 2:00 8x50 shooters w/ fins @ 1:30 (try to kick 25 meters underwater w/no breath!) 100 cool down *3500 Total* C: 400 choice warm up with fins 6x50 kick w/ fins w/:20 sec rest 4x50 w/:30 sec rest (build to FAST!) 4 x [100 swim FAST w/:10 sec rest 50 easy w/:30 sec rest] 2x200 pull w/:30 sec rest 6x50 shooters w/ fins w/:30 sec rest (try to kick 25 meters underwater w/no breath!) 100 cool down *2300 Total*
A: 500 choice warm up 8x75 @ 1:30 (kick/drill/swim by 25) 12x25 @ :30 (descend 1-3, 4-6, etc) 5 x [100 FAST @ 1:15 75 recovery @ 1:15] 6x50 @ :55 (non-free/free by 25) 5 x [75 FAST @ :55 50 recovery @ :55] 6x50 @ :55 (non-free/free by 25) 5 x [50 FAST @ :40 25 recovery @ :40] 200 cool down *4100 Total* B: 500 choice warm up 8x75 @ 1:45 (kick/drill/swim by 25) 12x25 @ :40 (descend 1-3, 4-6, etc) 5 x [100 FAST @ 1:40 50 recovery @ 1:20] 6x50 @ 1:10 (non-free/free by 25) 5 x [50 FAST @ :50 25 recovery @ :50] 6x50 @ 1:10 (non-free/free by 25) 100 cool down *3200 Total* C: 400 choice warm up 8x75 w/:30 sec rest (kick/drill/swim by 25) 12x25 w/:20 sec rest (descend 1-3, 4-6, etc) 5 x [50 FAST w/:5 sec rest 50 recovery w/:45 sec rest] 8x50 w/:20 sec rest (non-free/free by 25) 100 cool down *2300 Total*
A: 3x400 snake warm up (1: swim, 2: kick/swim by 25, 3: non-free/free by 25) 16x50 @ :55 (5 breaths, 4 breaths, 3 breaths, 2 breaths per 50) 6x200 pull @ 2:50 3 x [4x50 kick/drill @ :60 IM order 3x100 IM @ 1:45] 200 cool down *4900 Total* B: 3x400 snake warm up (1: swim, 2: kick/swim by 25, 3: drill/swim by 25) 16x50 @ 1:05 (8 breaths, 6 breaths, 4 breaths, 3 breaths per 50) 6x150 pull @ 2:50 4x50 @ :60 drill/swim by 25 3x100 @ 2:00 non-free/free by 25 100 cool down *3500 Total* C: 2x400 snake warm up (1: swim, 2: kick/swim by 25) 16x25 w/:20 sec rest (5 breaths, 4 breaths, 3 breaths, 2 breaths per 25) 6x100 pull w/:30 sec rest 8x50 w/:20 sec rest (drill/swim by 25) 100 cool down *2300 Total*
A: 600 warm up (4x: 100 swim/50 kick) 20x25 @ :30 (1 kick, 1 drill, 1 easy swim, 1 build swim) 9x75 @ 1:15 (25 free/25 IM order/25 free) 6x125 @ 1:45 pull steady 8x100 FAST (25 ALL OUT from dive, :5 sec rest, 75 steady race pace) 100 easy 12x50 @ :55 (25 tarzan drill/25 swim) 200 cool down *4200 Total* B: 600 warm up (4x: 100 swim/50 kick) 16x25 @ :40 (1 kick, 1 drill, 1 easy swim, 1 build swim) 6x75 @ 1:15 (25 free/25 non-free/25 free) 5x100 @ 1:50 pull steady 8x75 FAST (25 ALL OUT from dive, :5 sec rest, 50 steady race pace) 100 easy 8x50 @ :55 (25 tarzan drill/25 swim) 100 cool down *3100 Total* C: 600 warm up (4x: 100 swim/50 kick) 12x25 w/:20 sec rest (1 kick, 1 drill, 1 easy swim, 1 build swim) 4x75 w/:30 sec rest (25 free/25 non-free/25 free) 4x100 w/:30 sec rest pull steady 8x50 w/:20 sec rest (25 tarzan drill/25 swim) 100 cool down *2100 Total*
A: 900 warm up (3x: 200 swim/50 kick/50 drill) 12x50 @ :55 4x(1 easy, 1 build, 1 w/3 breaths) 500 ALL OUT FOR TIME!!!! 100 easy recovery 6x150 pull @ 2:05 smooth 50 easy swim 5x100 @ 1:30 swim FAST ALL OUT!!!! (try to beat your total 500 time) 100 easy recovery 600 smooth (50 back/50 free) 100 cool down *4300 Total* B: 900 warm up (3x: 200 swim/50 kick/50 drill) 9x50 @ 1:05 3x(1 easy, 1 build, 1 w/3 breaths) 400 ALL OUT FOR TIME!!!! 100 easy recovery 6x100 pull @ 1:50 smooth 50 easy swim 4x100 @ 2:00 swim FAST ALL OUT!!!! (try to beat your total 400 time) 100 easy recovery 400 smooth (50 back/50 free) 100 cool down *3500 Total* C: 400 warm up 6x75 w/:30 sec rest (25 kick/25 drill/25 swim) 12x25 w/:20 sec rest 4x(1 easy, 1 medium, 1 fast) 5x100 pull w/:20 sec rest (3/5 breathing pattern by 50) 3x100 w/:30 sec rest swim FAST!!!! 300 easy(50 back/50 free) 100 cool down *2300 Total*
*Long Course Meters* A: 600 warm up (4x:100 swim/50 kick) 14x50 @ 1:20 (odds: Sprint Kick, evens: easy pull w/board) 2 x [50, 100, 150, 200 pull @ :45 sec per 50m) 2 x [50, 100, 150, 200 swim @ :50 sec per 50m) 50 easy recovery 9x100 IM (3x: 1 kick @ 2:20, 1 drill @ 2:10, 1 swim @ 2:00) 200 cool down *4400 Total* B: 600 warm up (4x:100 swim/50 kick) 12x50 @ 1:30 (odds: Sprint Kick, evens: easy pull w/board) 2 x [50, 100, 150, pull @ :55 sec per 50m) 2 x [50, 100, 150, swim @ :60 sec per 50m) 50 easy recovery 6x100 w/:20 sec rest (50 free/50 non-free) 200 cool down *3200 Total* C: 600 warm up (4x:100 swim/50 kick) 8x50 w/:30 sec rest (odds: Sprint Kick, evens: easy pull w/board) 50, 100, 150, pull w/:30 sec rest 50, 100, 150, swim w/:30 sec rest 4x100 w/:30 sec rest (3/5 breathing pattern by 50) 100 cool down *2100 Total*
A: 500 warm up 10x75 @ 1:30 (kick/drill/swim by 25) 5 x [100 pull @ 1:30 50 swim/build @ :45 50 swim/FAST @ :60] 8x50 @ :60 (kick/drill...IM order) 5 x [100 IM @ 1:45 50 free/build @ :45 50 non-free choice/FAST @ 1:15] 8x50 @ :60 (25 free swim/25 underwater recovery (dog-paddle)) 200 cool down *4200 Total* B: 500 warm up 8x75 @ 1:50 (kick/drill/swim by 25) 4 x [100 pull @ 1:45 50 swim/build @ :60 50 swim/FAST @ 1:15] 8x50 @ :60 (25 free/25 non-free) 4 x [100 pull @ 1:45 50 non-free/build @ 1:15 50 free/FAST @ 1:15] 4x50 @ 1:10 (25 free swim/25 underwater recovery (dog-paddle)) 100 cool down *3400 Total* C: 400 warm up 6x75 w/:20 sec rest (kick/drill/swim by 25) 3x200 pull w/:30 sec rest (3/5 breathing pattern by 50) 8x50 w/:20 sec rest (25 free/25 non-free) 6 x [50 pull easy 50 swim build to fast] w/:30 sec rest 100 cool down *2500 Total*
Hi Sara, I just wanted to stop by and say hello and a big THANK YOU! I have been following your blog for the last 10 months and the workouts you have been posting certainly have helped me improve as a swimmer. I recently competed this last Sunday, August 29th in the Ford Ironman Louisville. I swam the 2.4 miles in 1h09min56sec. I can honestly say I just cruised through the swim section and there is no telling what my time could have been if I had pushed harder. Again, Thank You and hopefully one day I will make my way towards the NTC to meet you and join your group for a weekly swim. Thomas
A: 900 warm up (3x: 200 swim/50 kick/50 drill) 20x25 @ :30 (5x: 2 drill, 1 no breath, 1 build) 14x50 swim (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez...fast @ :40, ez@ 1:20) 4x200 pull (1 @ 3:00, 1 @ 2:50, 1 @ 2:40, 1 @ 2:30) 8x25 ALL OUT Sprint/Race/FAST @ :60 400 smooth (25 swim/25 Tarzan drill) 8x100 @ 1:45 (free/back/breast/free by 25) 200 cool down *4500 Total* B: 900 warm up (3x: 200 swim/50 kick/50 drill) 16x25 @ :40 (4x: 2 drill, 1 no breath, 1 build) 14x50 swim (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez...fast @ :50, ez@ 1:30) 4x150 pull (1 @ 3:00, 1 @ 2:50, 1 @ 2:40, 1 @ 2:30) 400 smooth (25 swim/25 Tarzan drill) 10x25 @ :45 (odds: easy, evens: FAST/SPRINT!) 200 cool down *3400 Total* C: 600 warm up (2x: 200 swim/50 kick/50 drill) 12x25 w/:20 sec rest (3/5/7 breathing pattern by 25) 10x50 w/:30 sec rest (1 fast swim, 1 easy pull) 6x75 swim w/:30 sec rest (free/non-free/free by 25) 300 smooth (25 swim/25 Tarzan drill) 100 cool down ...
Long Course Meters A: 500 choice warm up 6x100 @ 2:00 (25 kick/25 drill/50 swim) 8 x :15 second "partner kicks" 8x50 @ :55 swim (breathing every 5) 500 swim w/no walls (turn @ the 'T') :30 sec rest 400 pull (negative split time & effort) :30 sec rest 300 swim w/no walls :30 sec rest 200 pull (negative split) :30 sec rest 100 swim w/head up (Tarzan Drill) 6x50 swim @ 1:30 w/:30 sec vertical kick 200 cool down *4300 Total* B: 500 choice warm up 5x100 @ 2:30 (25 kick/25 drill/50 swim) 8 x :15 second "partner kicks" 6x50 @ 1:05 swim (breathing every 5) 400 swim w/no walls (turn @ the 'T') :30 sec rest 300 pull (negative split time & effort) :30 sec rest 200 swim w/no walls :30 sec rest 100 swim w/head up (Tarzan Drill) 4x50 swim @ 1:45 w/:30 sec vertical kick 200 cool down *3100 Total* C: 400 choice warm up 4x100 w/:30 sec rest (25 kick/25 drill/50 swim) 6 x :15 second "partner kicks" 6x50 w/:20 s...
Long Course Meters A: 200 swim 200 kick 200 pull 200 swim 15x50 @ :55 (#1: 1st third fast, #2: 2nd 3rd fast, #3: 3rd third fast) 1x50 easy 6 x [50 ALL OUT For Time! 100 easy recovery :60 sec rest] 6x100 pull @ 1:40 (3/5 breathing pattern by 50) 6x150 @ 2:45 (25 fly, 50 back, 25 breast, 50 free) 200 cool down *4200 Total* B: 200 swim 200 kick 200 pull 200 swim 12x50 @ 1:05 (#1: 1st third fast, #2: 2nd 3rd fast, #3: 3rd third fast) 6 x [50 ALL OUT For Time! 50 easy recovery :60 sec rest] 5x100 pull @ 2:00 (3/5 breathing pattern by 50) 5x100 @ 2:30 (2 x 25 free/25 non-free) 200 cool down *3200 Total* C: 200 swim 200 kick 200 pull 200 swim 9x50 w/:20 sec rest (#1: 1st third fast, #2: 2nd 3rd fast, #3: 3rd third fast) 1x50 easy 4 x [50 ALL OUT For Time! 50 easy recovery :60 sec rest] 4x100 pull w/:30 sec rest (3/5 breathing pattern by 50) 100 cool down *2400 Total*
Long Course Meters A: 10 min choice warm up 600 (50 kick w/board, 50 pull w/board) 3 x [50 @ :60 100 @ 1:40 150 @ 2:20 200 @ 3:00 ALL pull] 600 w/ fins (50 kick on back, 50 swim) 3 x [50 @ :50 100 @ 1:30 150 @ 2:10 ALL swim] 200 easy *4700 Total* B: 10 min choice warm up 500 (50 kick w/board, 50 pull w/board) 2 x [50 @ :60 100 @ 2:00 150 @ 3:00 200 @ 4:00 ALL pull] 500 w/ fins (50 kick on back, 50 swim) 2 x [50 @ :60 100 @ 2:00 150 @ 3:10 ALL swim] 200 easy *3500 Total* C: 10 min choice warm up 400 (50 kick w/board, 50 pull w/board) 5x100 pull w/:20 sec rest 500 w/ fins (50 kick on back, 50 swim) 5x100 swim w/:30 sec rest (breathing every 5) 100 easy *2400 Total*
A: 500 warm up 10x50 @ :55 (descend stroke count 1-5, 6-10) 8 Minute Kick (8x :45 easy :15 hard) 10x50 @ :50 (breathing pattern: all 5) 4x200 pull @ 2:50 10x50 @ :45 (25 easy, 25 fast) 8x100 w/fins @ 1:30 (2x: 25 free/25 back) 10x50 @ :40 (just try to make the interval!) 200 cool down *4500 Total* B: 500 warm up 8x50 @ 1:05 (descend stroke count 1-4, 5-8) 8 Minute Kick (8x :45 easy :15 hard) 8x50 @ :60 (breathing pattern: all 5) 4x150 pull @ 3:00 8x50 @ :55 (25 easy, 25 fast) 8x75 w/fins @ 1:30 (25 free/25 back/25 free) 8x50 @ :50 (just try to make the interval!) 200 cool down *4000 Total* C: 500 warm up 6x50 w/:20 sec rest (descend stroke count 1-4, 5-8) 8 Minute Kick (8x :45 easy :15 hard) 6x50 w/:20 sec rest (breathing pattern: all 5) 4x100 pull w/:30 sec rest 6x50 w/:20 sec rest (25 easy, 25 fast) 4x75 w/fins w/:30 sec rest (25 free/25 back/25 free) 100 cool down *2500 Total*
A: 800 warm up as: (200 swim, 200 kick, 200 pull, 200 swim) 12x25 swim @ :25 3 x: (300 pull smooth @ 4:15 150 swim build @ 2:10 100 swim strong @ 1:25 50 swim Fast! @ :40 100 easy recovery @ 2:00) 6x75 @ 1:30 (odds: kick/drill/swim, evens: fly/back/breast) 4x150 @ 2:30 (50 free, 50 IM order, 50 free) 200 cool down *4400 Total* B: 800 warm up as: (200 swim, 200 kick, 200 pull, 200 swim) 10x25 swim @ :35 3 x: (200 pull smooth @ 4:00 150 swim build @ 2:45 100 swim strong @ 1:45 50 swim Fast! @ :50 100 easy recovery @ 2:00) 6x75 @ 1:45 (kick/drill/swim by 25) 200 cool down *3500 Total* C: 400 warm up as: (100 swim, 100 kick, 100 pull, 100 swim) 8x25 swim @ :45 3 x: (200 pull smooth w/:20 sec rest 100 swim build w/:20 sec rest 50 swim Fast! w/:20 sec rest 50 easy recovery w/1:00) 6x75 w/:30 sec rest (kick/drill/swim by 25) 100 cool down *2350 Total*
**Long Course Meters** A: 900 warm up…3x(200 free, 100 IM drill) 8x100 @ 2:00 (kick/swim/drill/swim by 25…IM order) 3 x: (200 pull @ 3:10, 2x100 IM @1:45) 6x50 with band @ 1:05 6x100 pull @ 1:40 (3/5 breathing pattern by 50) 3 x: (100 free @ 1:30, 2x50 @ :60 fly/back, breast/free) 200 cool down *4400 Total* B: 600 warm up…2x(200 free, 100 drill) 6x100 @ 2:20 (kick/swim/drill/swim by 25) 3 x: (200 pull @ 3:45, 2x100 free @1:55) 2x150 free @ 3:00 (5/3/5 breathing pattern by 50) 3 x: (100 pull @ 1:55, 2x50 free @ :55) 200 cool down *3500 Total* C: 600 warm up…2x(200 free, 100 drill) 5x100 w/:60 rest (kick/swim/drill/swim by 25) 4 x: (100 pull w/:30 rest, 2x50 swim w/:15 rest) 2x150 free w/:60 rest (5/3/5 breathing pattern by 50) 100 cool down *2300 Total*
A: 500 warm up 6x50 kick @ 1:05 4x200 pull (buoy only) @ 3:10 5x50 kick @ :60 4x200 pull @ 3:00 4x50 kick @ :55 4x200 pull @ 2:50 3x50 kick @ :50 4x200 pull @ 2:40 2x50 kick (ALL OUT, for time) on 2:00 200 cool down *4900 Total* B: 400 warm up 5x50 kick @ 1:30 4x200 pull (buoy only) @ 3:50 4x50 kick @ 1:20 4x200 pull @ 3:40 3x50 kick @ 1:10 4x200 pull @ 3:30 2x50 kick (ALL OUT, for time) on 2:00 200 cool down *3700 Total* C: 400 warm up 5x50 kick w/:40 sec rest 3x200 pull w/:40 sec rest 4x50 kick w/:20 sec rest 3x200 pull w/:20 sec rest 2x50 kick (ALL OUT, for time) w/ 1:00 rest 100 cool down *2300 Total*
A: 400 swim 300 pull (buoy only) 200 drill (mix it up) 100 kick 8x75 @ 1:30 (kick/drill/swim by 25, reverse IM order) 10x125 (odds: free @ 1:45; evens: 25 free/100 IM @ 2:15) 200 easy IM (25 drill/25 swim) 3 x [300 pull @ 4:30 200 free swim @ 3:00 (descend times 1-3) 100 IM FAST @ 2:00] 200 cool down *5000 Total* B: 400 swim 300 pull (buoy only) 200 drill (mix it up) 100 kick 6x75 @ 2:00 (kick/drill/swim by 25) 6x125 @ 2:30 (steady free swim) 200 recovery swim (25 drill/25 swim) 2 x [300 pull @ 5:30 200 swim @ 4:00 (descend times 1-2) 100 FAST @ 2:30] 200 cool down *3800 Total* C: 300 swim 200 drill (mix it up) 100 kick 7x75 w/:30 sec rest (kick/drill/swim by 25) 7x125 w/:60 rest (steady free swim, good effort) 2x200 pull w/:60 rest 100 cool down *2500 Total*
**Long Course Meters** A: 700 warm up (500 choice, 200 IM drill) 6x50 pull @ :60 (descend 1-3, 4-6) 2 x [100 pull, 200 pull, 300 pull, 300 swim, 200 swim, 100 swim (first round: 1:40 base; second round 1:35 base)] 1 x [50, 100, 150, 200, 150, 100, 50 all swim (last 50m of each is FAST!) (:60, 1:50, 2:40, 3:30 intervals)] 100 easy recovery 4x100 swim @ 1:50 (50 distance per stroke/50 swim smooth) 200 cool down *4900 Total* B: 600 warm up (400 choice, 200 drill) 6x50 pull @ 1:10 (descend 1-3, 4-6) 2 x [100, 200, 300, 200, 100 on 2:00 or 1:55 base (pull first round; swim second round)] 1 x [50, 100, 150, 100, 50 on 1:10 base (last 50m of each is FAST!)] 3x100 swim @ 2:15 (50 distance per stroke/50 swim smooth) 200 cool down *3600 Total* C: 600 warm up (400 choice, 200 drill) 8x50 pull w/:30 rest (descend times 1-4, 5-8) 300 pull w/:45-:60 rest 8x50 swim w/:30 rest (descend times1-4, 5-8) 300 swim w/:45-:60 rest 10...
A: 500 Warm up 12x50 4x(#1: kick @ 1:05, #2 drill @:60, #3 swim @ :55) 6x100 pull @ 1:30 5x100 swim @ 1:25 10x50 w/fins @ :60 (25 underwater kick/25 easy swim) 5x100 pull @ 1:25 4x100 swim @ 1:20 8x50 @ :60 (drill/swim by 25...IM order) 4x100 pull @ 1:20 3x100 swim @ 1:15 200 cool down *4900 Total* B: 400 Warm up 9x50 3x(#1: kick @ 1:10, #2 drill @ 1:05, #3 swim @ :60) 5x100 pull @ 1:50 4x100 swim @ 1:50 8x50 w/fins @ 1:10 (25 underwater kick/25 easy swim) 4x100 pull @ 1:45 3x100 swim @ 1:45 6x50 @ 1:10 (25 non free/25 free) 3x100 pull @ 1:40 2x100 swim @ 1:40 200 cool down *3900 Total* C: 400 Warm up 9x50 3x(#1: kick, #2 drill, #3 swim) w/:20 sec rest 4x100 pull w/:20 sec rest 4x100 swim w/:20 sec rest 6x50 w/fins w/:30 sec rest (25 underwater kick/25 easy swim) 3x100 pull w/:20 sec rest 3x100 swim w/:20 sec rest 100 cool down *2600 Total*
*Long Course Meters* A: 500 choice warm up 5x100 @ 2:30 (w/pull buoy between ankles: 50 sculling/50 swim) 8x50 @ 1:20 (6/3/6 drill & kick hard on wall until start of next 50) 8x50 @ 1:00 (descend stroke count 1-8!) 4x100 @ 2:15 (IM order: 25 kick/50 drill/25 swim) 5x100 @ 1:55 (IM Swim) 5x100 @ 1:40 (freestyle swim) 8x50 @ :60 (4 w/2 paddles, grasping TOPS of paddles; 4 w/1 paddle, catch up drill) 5x100 @ 1:40 (freestyle pull) 200 cool down *4300 Total* B: 500 choice warm up 5x100 @ 3:00 (w/pull buoy between ankles: 50 sculling/50 swim) 8x50 @ 1:20 (6/3/6 drill & kick hard on wall until start of next 50) 8x50 @ 1:10 (descend stroke count 1-8!) 4x100 @ 2:15 (50 drill/50 swim) 4x100 @ 2:15 (50 non-free/50 swim) 4x100 @ 2:00 (freestyle Swim) 4x100 @ 2:00 (pull freestyle) 200 cool down *3600 Total* C: 400 choice warm up 6x50 w/:30 sec rest (w/pull buoy between ankles: 25 sculling/25 swim) 6x50 w/:15 rest (6/3/6 drill & kick hard on wall for :15 sec...
*Long Course Meters* A: 4x200 w/fins @ 3:30 8x50 @ :60 (25 underwater kick/25 easy swim) 8x100 @ 2:00 (IM Order: 25 kick/50 drill/25 swim) 6 x [150 @ 3:00...25 fly/25 free/25 back/25 free/25 breast/25 free 50 @ 1:15...FAST freestyle from dive!] 100 easy 300 pull @ 5:00 2x150 pull @ 2:30 3x100 pull @ 1:40 100 easy cool down *4300 Total* B: 4x200 w/fins @ 4:00 8x50 @ 1:15 (25 underwater kick/25 easy swim) 6x100 @ 2:30 (25 kick/50 drill/25 swim) 5 x [150 @ 3:30...easy swim free 50 @ 1:30...FAST freestyle from dive!] 100 easy 4x100 pull @ 2:00 100 easy cool down *3400 Total* C: 3x200 w/fins w/:30 seconds rest 6x50 w/:20 sec rest (kick w/fins & board) 4x100 w/:30 (25 kick/50 drill/25 swim) 3 x [150 w/:20...easy swim free 50 w/:60 sec rest...FAST freestyle!] 4x100 pull w/:30 sec rest 100 easy cool down *2400 Total*
*Long Course Meters* A: 900 warm up (3x: 200 swim/50 kick/50 drill) 100 pull @ 1:40 200 pull @ 3:10 300 pull @ 4:40 400 pull @ 6:10 extra :30 rest 400 swim @ 6:10 300 swim @ 4:40 200 swim @ 3:10 100 swim @ 1:40 100 easy recovery 16x50 @ :50 (steady pace) 600 easy w/fins (100 swim/50 kick) 200 cool down *4600 Total* B: 900 warm up (3x: 200 swim/50 kick/50 drill) 100 pull @ 2:15 200 pull @ 4:15 300 pull @ 6:15 extra :30 rest 400 swim @ 8:15 300 swim @ 6:15 200 swim @ 4:15 100 swim @ 2:15 100 easy recovery 12x50 @ :60 (steady pace) 400 easy w/fins (50 swim/50 kick) 200 cool down *3800 Total* C: 600 warm up (2x: 200 swim/50 kick/50 drill) 100 pull w/:20 rest 200 pull w/:30 rest 300 pull w/:40 rest 300 swim w/:40 rest 200 swim w/:30 rest 100 swim w/:20 rest 8x50 w/:15 sec rest (steady pace) 300 easy w/fins (50 swim/50 kick) 100 cool down *2600 Total*
*Long Course Meters* A: 800 warm up w/fins 12x50 kick w/fins @ :55 5x100 @ 2:00 (25 kick/25 drill/50 swim) 6x50 pull @ :50 2 x (200 @ 3:05, 150 @ 2:20, 100 @ 1:35, 50 @ :50) all pull 2 x (200 @ 3:20, 150 @ 2:30, 100 @ 1:40, 50 @ :50) all swim 8x50 @ :60 (from middle of pool) 25 ez/25 fast 200 cool down *4800 Total* B: 800 warm up w/fins 10x50 kick w/fins @ :60 5x100 @ 2:30 (25 kick/25 drill/50 swim) 6x50 pull @ 1:05 1 x (200 @ 3:45, 150 @ 2:50, 100 @ 1:55, 50 @ :60) all pull 2 x (200 @ 4:00, 150 @ 3:00, 100 @ 2:00, 50 @ :60) all swim 6x50 @ 1:15 (from middle of pool) 25 ez/25 fast 200 cool down *3800 Total* C: 500 warm up w/fins 8x50 kick w/fins w/:20 sec rest 4x100 w/:30 sec rest (25 kick/25 drill/50 swim) 1 x (200, 150, 100, 50) all pull w/:30 sec rest 1 x (200, 150, 100, 50) all swim w/:30 sec rest 4x50 w/:30 sec rest (from middle of pool) 25 ez/25 fast 100 cool down *2500 Total*
A: 750 warm up (100 swim/50 kick) 10x25 kick @ :40 (1 easy/1 FAST!) 5 x [100 easy swim @ 1:45 50 FAST!! kick @ :45] 100 easy 10x25 pull @ :30 (long strokes) 5x150 @ 2:10 pull 10x25 @ :30 drill (IM order) 10x75 (odds: IM @ 1:20; evens: free @ 1:10) 200 cool down *4200 Total* B: 600 warm up (100 swim/50 kick) 8x25 kick @ :45 (1 easy/1 FAST!) 4 x [100 easy swim @ 2:00 50 FAST!! kick @ 1:00] 100 easy 8x25 pull @ :40 (long strokes) 4x150 @ 2:50 pull 8x25 @ :40 drill 8x75 @ 1:45 (free/non free/free by 25) 200 cool down *3400 Total* C: 450 warm up (100 swim/50 kick) 6x25 kick @ :60 (1 easy/1 FAST!) 3 x [100 easy swim w/:15 rest 50 FAST!! kick w/:30 rest] 50 easy 6x25 pull @ :60 (long strokes) 3x150 pull w/:30 sec rest 6x25 @ :60 drill 6x75 w/:30 sec rest (free/non free/free by 25) 100 cool down *2500 Total*
**Long Course Meters** A: 600 warm up (150 swim/50 kick) 12x50 drill @ 1:05 (4: catch-up, 4: fist drill, 4: 6/3/3) 5x100 kick w/fins @ 1:40 5x100 @ 1:45 (15 meters streamline kick/35m distance per stroke/50m BUILD to FAST!) 12x50 @ :60 (2 easy, 1 FAST!) 100 easy 4 x [150 FAST @ 2:00 100 recovery @ 2:30] 300 cool down *4200 Total* B: 600 warm up (150 swim/50 kick) 12x50 drill @ 1:20 (4: catch-up, 4: fist drill, 4: 6/3/3) 5x100 kick w/fins @ 2:00 5x100 @ 2:10 (15 meters streamline kick/35m distance per stroke/50m BUILD to FAST!) 100 easy 12x50 @ 1:10 (2 easy, 1 FAST!) 200 cool down *3100 Total* C: 400 warm up (150 swim/50 kick) 12x50 drill w/:20 seconds rest (4: catch-up, 4: fist drill, 4: 6/3/3) 5x100 kick w/fins w/:30 sec rest 5x100 w/:40 sec rest (15 meters streamline kick/35m distance per stroke/50m BUILD to FAST!) 100 cool down *2100 Total*
A: 500 choice warm up 8x75 @ 1:30 w/pull buoy (25 scull/50 pull) 8x75 @ 1:30 IM order (kick/drill/swim by 25) 400 pull @ 5:30 4x100 IM @ 1:45 8x50 free @ :60 (1 easy/1 FAST!) 300 pull @ 4:15 3x100 IM @ 1:45 6x50 free @ :60 (1 easy/1 FAST!) 200 pull @ 3:00 2x100 IM @ 1:45 4x50 free @ :60 (1 easy/1 FAST!) 200 easy cool down *4500 Total* B: 500 choice warm up 6x75 @ 2:00 w/pull buoy (25 scull/50 pull) 6x75 @ 2:00 (kick/drill/swim by 25) 400 pull w/:30 sec rest 4x100 @ 2:15 (50 free/50 non free) 8x50 free @ 1:10 (1 easy/1 FAST!) 300 pull w/:30 sec rest 3x100 @ 2:15 (50 free/50 non free) 6x50 free @ 1:10 (1 easy/1 FAST!) 200 easy cool down *3700 Total* C: 400 choice warm up 4x75 w/:30 sec rest; w/pull buoy (25 scull/50 pull) 4x75 w/:30 sec rest (kick/drill/swim by 25) 300 pull w/:45 sec rest 3x100 w/:30 sec rest (50 free/50 non free) 6x50 free w/:30 sec rest (1 easy/1 FAST!) 100 easy cool down *2000 Total*
**Long Course Meters** A: 800 warm up (kick every 4th 50) 8x50 swim @ :60 (descend stroke count by 1 stroke, 1-4 & 5-8) 8x50 kick (4@ 1:10, 4@ 1:00) 8x100 pull (4 @ 1:30, 4@ 1:25) 8x200 @ 3:30 (100 free/100 IM) 200 cool down *4200 Total* B: 600 warm up (kick every 4th 50) 6x50 swim @ 1:15 (descend stroke count by 1 stroke, 1-3 & 4-6) 6x50 kick (3@ 1:30, 3@ 1:20) 6x100 pull (4@ 2:00, 4 @ 1:55) 6x200 @ 4:30 (150 free/50 non free) 200 cool down *3200 Total* C: 400 warm up (kick every 4th 50) 4x50 swim w/:30 rest (descend stroke count each 50 by 1 stroke) 4x50 kick w/:30 rest 4x100 pull w/:45 rest 4x200 w/:60 sec rest (150 swim/50 drill) 100 cool down *2100 Total*
A: 500 choice warm up 4 minutes Vertical Kick (:30 sec easy/:30 sec HARD w/hands up) 12x25 @ :30 (4x 1 kick/1 drill/1 swim) 12x50 @ :55 (descend 1-3) 6 x [150 @ 2:10 (pull w/buoy only) 100 @ 1:30 (swim) 50 @ 1:30 (kick ALL OUT!)] 50 easy 8x100 @ 1:25 (pull) 200 easy *4500 Total (estimate)* B: 500 choice warm up 4 minutes Vertical Kick (:30 sec easy/:30 sec HARD w/hands up) 12x25 @ :40 (4x 1 kick/1 drill/1 swim) 9x50 @ 1:05 (descend 1-3) 4 x [150 @ 2:45 (pull w/buoy only) 100 @ 2:00 (swim) 50 @ 2:00 (kick ALL OUT!)] 50 easy 6x100 @ 1:50 (pull) 100 easy *3300 Total (estimate)* B: 300 choice warm up 4 minutes Vertical Kick (:30 sec easy/:30 sec HARD w/hands up) 12x25 w/:20 sec rest (4x 1 kick/1 drill/1 swim) 6x50 w/:30 sec rest (descend 1-3) 6x50 w/:30 sec rest (2 easy/1 FAST) 6x100 w/:20 sec rest (pull) 6x50 w/:30 sec rest (2 easy/1 FAST) 100 easy *2300 Total (estimate)*
A: 5x200 @ 3:15 w/fins (100 free/100 IM) 8x50 @ :60 drill 8x150 @ 2:20 (50 kick/100 swim) 12x25 @ :30 pull (2 easy, 1 strong) 6x250 @ 3:30 pull smooth 6x50 @ :60 (20 Tarzan/turn @ 'T'/20 swim) 200 cool down *4900 Total* B: 5x150 w/:20 sec rest w/fins 6x50 @ 1:00 drill 6x150 @ 3:00 (50 kick/100 swim) 6x25 @ :40 pull (2 easy, 1 strong) 4x250 @ 4:30 pull smooth 6x50 @ 1:10 (20 Tarzan/turn @ 'T'/20 swim) 200 cool down *3500 Total* C: 5x100 w/:20 sec rest w/fins 6x50 w/:20 sec rest (drill) 4x150 w/:30 sec rest (50 kick/100 swim) 6x25 w/:15 sec rest (pull) 4x200 w/:60 sec rest (pull smooth) 100 cool down *2500 Total*
A: 600 warm up (2x:200 swim/50 kick/50 drill) 8x75 @ 1:15 (50 drill/25 Build to FAST!) 8x25 @ :40 (odds: easy; evens: DIVE SPRINT!) 4 x [6x50 @ :50 (2: Distance Per Stroke, 1: FAST!, 2: breathe every 7, 1: FAST!) 100 easy @ 2:00] 3x200 pull @ 2:50 8x25 @ :40 (odds: easy; evens: DIVE SPRINT!) 2x200 pull @ 2:50 8x25 @ :40 (odds: easy; evens: DIVE SPRINT!) 200 cool down *4800 Total* B: 600 warm up (2x:200 swim/50 kick/50 drill) 6x75 @ 1:30 (50 drill/25 Build to FAST!) 6x25 @ :45 (odds: easy; evens: DIVE SPRINT!) 3 x [6x50 @ 1:10 (2: Distance Per Stroke, 1: FAST!, 2: breathe every 7, 1: FAST!) 100 easy @ 2:30] 3x150 pull @ 2:45 6x25 @ :45 (odds: easy; evens: DIVE SPRINT!) 2x150 pull @ 2:45 100 cool down *3400 Total* C: 600 warm up (2x:200 swim/50 kick/50 drill) 4x75 w/:30 sec rest (50 drill/25 Build to FAST!) 4x25 @ :60 (odds: easy; evens: FAST!) 3 x [3x50 pull w/:15 sec rest 1x50 swim FAST w/:30 sec rest 1x50 easy w/:20 sec rest] 4x75 w/...
**Long Course Meters** A: 3x250 Snake warm up (or 700 choice) 8 minute kick (3x :45 easy, :30 hard, :30 easy, :20 hard, :20 easy, :15 hard) 8x50 @ :60 (sailboat drill...kickboard between legs, work on hip rotation) 4 x Suicides (swim 15 meters, turn back to wall, swim 35 meters, turn back to wall, swim 50 meters, rest :30 seconds) 8x50 @ 1:15 (odds: fewest # of strokes as possible; evens: AS FAST AS POSSIBLE!!) 9x100 IM 3x:(1 kick @ 2:10, 1 drill @ 2:00, 1 swim @ 1:50) 200 cool down *4000 Total* B: 2x250 Snake warm up (or 500 choice) 8 minute kick (3x :45 easy, :30 hard, :30 easy, :20 hard, :20 easy, :15 hard) 6x50 @ 1:15 (sailboat drill...kickboard between legs, work on hip rotation) 4 x Suicides (swim 15 meters, turn back to wall, swim 35 meters, turn back to wall, swim 50 meters, rest :30 seconds) 6x50 @ 1:30 (odds: fewest # of strokes as possible; evens: AS FAST AS POSSIBLE!!) 10x50 swim @ :60 (perfect technique) 100 cool down *2800 Total* C: 2x200 Snake warm...
A: 500 warm up 12x25 @ :30 kick w/fins (2 regular, 1 underwater) 6x50 @ :50 kick w/fins 3x100 @ 1:40 kick on back w/fins 12x25 @ :30 (2 drill, 1 build) 6x50 @ :50 swim (descend 1-3, 4-6) 3x100 @ 1:40 (50 drill, 50 build to 100%) 4 x [8x25 @ :30 (odds: drill, evens: swim...IM order) 4x75 @ 1:30 ALL OUT SWIM!!! 100 easy recovery] 200 cool down *4800 Total* B: 500 warm up 12x25 @ :40 kick w/fins (2 regular, 1 underwater) 6x50 @ :60 kick w/fins 12x25 @ :40 (2 drill, 1 build) 6x50 @ :60 swim (descend 1-3, 4-6) 4 x [6x25 @ :40 (odds: drill, evens: swim...IM order) 4x50 @ 1:30 ALL OUT SWIM!!! 50 easy recovery] 200 cool down *3500 Total* C: 400 warm up 12x25 w/:20 sec rest (kick w/fins) 6x50 w/:20 sec rest (kick w/fins on your back) 3x100 w/:30 sec rest (50 kick/50 swim) 12x25 w/:15 sec rest (2 drill, 1 build) 6x50 w/:20 sec rest (swim, descend 1-3, 4-6) 3x100 w/:30 sec rest (50 drill/50 build to 100%) 100 cool down *2300 Total*
**Long Course Meters** A: 600 warm up (100 swim/50 kick) 8x50 pull (4 @ :60, 4 @ :55) 8x100 pull (4 @ 1:30, 4 @ 1:25) 8x50 swim (4 @ :55, 4 @ :50) 6x150 @ 2:45 (50 kick/100 swim) 12x50 @ :60 (2 drill/1 swim) 200 cool down *3900 Total* B: 600 warm up (100 swim/50 kick) 6x50 pull (3 @ 1:10, 3 @ 1:05) 6x100 pull (3 @ 2:15, 3 @ 2:05) 6x50 swim (4 @ 1:05, 4 @ :60) 4x150 @ 3:30 (50 kick/100 swim) 9x50 @ 1:15 (2 drill/1 swim) 150 cool down *3000 Total* C: 600 warm up (100 swim/50 kick) 6x50 pull w/:20 sec rest 6x50 swim w/:20 sec rest 4x150 w/:30 sec rest (50 kick/100 swim) 100 cool down *1900 Total*
**Long Course Meters** A: 500 warm up 6x50 @ :60 (25 head-up/25 swim) 6x50 @ 1:10 (25 kick/25 swim) 4x200 swim @ 3:20 (turn at the "T"...don't push off walls) 4x150 pull @ 2:20 (3/5/7 breathing by 50) 6x100 kick w/fins @ 1:45 8x50 @ :60 (from middle of pool...Tennessee tumblers, swim to flags, dive underwater, turn underwater, kick underwater until past the flags) 200 cool down *3700 Total* B: 400 warm up 6x50 @ 1:15 (25 head-up/25 swim) 6x50 @ 1:30 (25 kick/25 swim) 4x150 swim @ 3:00 (turn at the "T"...don't push off walls) 4x100 pull @ 2:00 (3/5 breathing by 50) 5x100 kick w/fins @ 2:00 6x50 @ 1:15 (from middle of pool...Tennessee tumblers, swim to flags, dive underwater, turn underwater, kick underwater until past the flags) 200 cool down *3000 Total* C: 300 warm up 4x50 w/:20 sec rest (25 head-up/25 swim) 4x50 w/:20 sec rest (25 kick/25 swim) 4x100 swim w/:30 sec rest (turn at the "T"...don't push off walls) 4x1...
A: 600 warm up (100 swim/50 kick) 12x50 @ :60 (IM order, 2 drill, 1 swim) 12x25 @ :30 (2 easy, 1 FAST!) 16x100 @ 1:45 (4x: 1 easy free, 1 FAST IM, 1 easy free, 1 FAST FREE!) 5x150 @ 2:20 pull (3/5/7 breathing pattern by 50) 12x25 @ :40 (3 breaths/2 breaths/1 breath/no breath by 25) 200 cool down *4300 Total* B: 600 warm up (100 swim/50 kick) 9x50 @ :60 (2 drill, 1 swim) 12x25 @ :40 (2 easy, 1 FAST!) 16x75 @ 1:30 (1 easy, 1 FAST!, extra :60 rest after 8) 5x100 @ 2:00 pull (3/5 breathing pattern by 50) 12x25 @ :45 (4 breaths/3 breaths/2 breath/1 breath by 25) 200 cool down *3500 Total* C: 450 warm up (100 swim/50 kick) 9x50 w/:30 sec rest (2 drill, 1 swim) 15x50 w/:30 sec rest (2 easy, 1 FAST!) 5x100 w/:30 sec rest pull (3/5 breathing pattern by 50) 100 cool down *2300 Total*
A: 10 minute choice warm up 4x75 @ 1:20 (kick/drill/swim by 25) 4x75 @ 1:20 (3/5/7/9 breathing by 75) 4 x [50, 100, 150, 200 @ (:45, 1:25, 2:05, 3:05) Alternate sets pull & swim; NO extra rest between sets!] 50-100 easy recovery 450 kick w/board & fins (50 easy, 25 fast) 8x50 swim even pace @ :50 200 cool down *4200 Total* (estimated) B: 10 minute choice warm up 3x75 @ 1:50 (kick/drill/swim by 25) 3x75 @ 1:50 (3/5/7 breathing by 25) 3 x [50, 100, 150, 200 @ (:60, 2:00, 3:00, 4:00) Alternate sets pull & swim; NO extra rest between sets!] 50 easy recovery 300 kick w/board & fins (50 easy, 25 fast) 6x50 swim @ 1:00 100 cool down *3200 Total* (estimated) C: 10 minute choice warm up 3x75 w/:30 sec rest (kick/drill/swim by 25) 3x75 w/:30 sec rest (3/5/7 breathing by 25) 3 x [50, 100, 150 w/:20 sec rest First set pull, 2nd set swim, 3rd set choice] 300 kick w/board & fins (50 easy, 25 fast) 100 cool down *2200 ...
A: 600 choice warm up 12x50 choice (4x: kick @ 1:00, drill @ :55, swim @ :50) 6x100 swim @ 1:30 4x150 pull (buoy only) @ 2:15 (3/5/7 breathing pattern by 50) 3x200 swim (100 free/100 IM) @ 3:15 2x300 pull (w/paddles) @ 4:45 600 w/fins (50 dolphin kick on back, 100 swim) 200 cool down *4400 Total* B: 500 warm up 12x50 (4x: kick @ 1:20, drill @ 1:10, swim @ 1:00) 5x100 swim @ 2:00 3x150 pull (buoy only) @ 3:00 (3/5/7 breathing pattern by 50) 2x200 swim (50 free/50 non-free) w/:20 sec rest 2x250 pull (paddles optional) @ 5:00 500 w/fins (50 dolphin kick on back, 100 swim) 100 cool down *3600 Total* C: 400 warm up 3x50 kick w/:30 sec rest 3x50 drill w/:25 sec rest 3x50 swim w/:20 sec rest 4x100 swim w/:20-:30 sec rest 4x100 pull w/:20-:30 sec rest 4x100 w/fins (50 kick on your back/50 swim) w/:30 sec rest 100 cool down *2200 Total*
I wanted to share some very nice words from a person following our workouts online. I love getting emails and comments from some of the 100s of people that are checking out the blog everyday...please drop us a 'Hello' and share your thoughts! ************************ Hi Sara, My name is Matt and I am a 43-year-old USMS swimmer from TX. I just wanted to comment on the EXCELLENT swimming workouts posted on your NTC web page! I have been following your "A" workout for the past couple of months, and have seen drastic improvement in my speed and endurance! I am now able to match my 1984 high school times in the 50 free, 100 free, and 100 breast! Your workouts are outstanding! ************************ Keep up the great swimming Matt!
A: 400 swim/200 kick 8 minute KICK (2x :60 easy, :30 hard, :45 easy, :30 hard, :30 easy, :30 hard) 400 IM (25 kick/50 drill/25 swim) 12x50 @ :60 IM Switch (2x fly/bk, bk/br, br/fr, fr/fly) 4 x [200 free pull @ 3:00 2x100 IM @ 1:45 4x50 @ :60 (25 FAST IM order/25 easy free)] 200 cool down *4600 Total* B: 400 swim/200 kick 8 minute KICK (2x :60 easy, :30 hard, :45 easy, :30 hard, :30 easy, :30 hard) 400 free (50 drill/50 swim) 10x50 @ 1:10 (25 non-free/25 free) 3 x [200 free pull @ 4:00 2x100 free swim @ 1:55 4x50 @ :60 (breathing every 7)] 200 cool down *3800 Total* C: 300 swim/100 kick 6 minute KICK (2x :60 easy, :30 hard, :45 easy, :30 hard) 300 free (50 drill/50 swim) 6x50 w/:30 rest (25 non-free/25 free) 2 x [200 free pull w/:30 rest 2x100 free swim w/:20 rest 4x50 w/:20 rest (breathing every 7)] 100 cool down *2500 Total*
A: 9x100 warm up (3 @ 1:45, 3@ 1:40, 3 @ 1:30) 12x50 w/fins @ :50 (1 kick/1 swim) 20x25 @ :30 (2 drill, 1 easy swim, 1 fast swim) 5 x [150 pull @ 2:15 100 swim @ 1:30 (3/5 breathing) 50 FAST @ 1:00] 20x25 @ :40 IM order (2 drill, 1 free, 2 swim) 200 cool down *4700 Total* B: 8x100 warm up (4 @ 2:00, 4 @ 1:50) 10x50 w/fins @ :55 (1 kick/1 swim) 12x25 @ :40 (2 drill, 1 easy swim, 1 fast swim) 4 x [150 pull @ 3:00 100 swim @ 2:00 (3/5 breathing) 50 FAST @ 1:00] 18x25 @ :45 (2 drill, 2 non-free, 2 free) 200 cool down *3400 Total* C: 5x100 warm up w/:30 sec rest 8x50 w/fins w/:20 sec rest (1 kick/1 swim) 12x25 w/:15 sec rest (2 drill, 1 easy swim, 1 fast swim) 3 x [150 pull w/:30 rest 100 swim w/:30 rest (3/5 breathing) 50 FAST w/:30 rest] 100 cool down *2200 Total*
**Long Course Meters** A: 500 warm up w/fins 10x50 kick w/fins @ :50 5x100 @ 2:00 (50 drill/50 build) 100 pull @ 1:40 200 pull @ 3:10 300 pull @ 4:40 400 pull @ 6:10 500 pull @ 7:40 + extra :60 400 swim @ 6:10 300 swim @ 4:40 200 swim @ 3:10 100 swim @ 1:40 9x50 (3x: kick @ 1:10/drill @ 1:05/swim @ 1:00) 150 easy cool down *4600 Total* B: 500 warm up w/fins 10x50 kick w/fins @ :60 5x100 @ 2:30 (50 drill/50 build) 100 pull @ 2:00 200 pull @ 4:00 300 pull @ 6:00 400 pull @ 8:00 + extra :60 400 swim @ 8:00 300 swim @ 6:00 200 swim @ 4:00 100 swim @ 2:00 200 easy cool down *3700 Total* C: 400 warm up w/fins 8x50 kick w/fins w/:30 sec rest 4x100 w/:45 sec rest (50 drill/50 build) 100 pull w/:30 sec rest 200 pull w/:30 sec rest 300 pull w/:30 sec rest + extra :30 300 swim w/:30 sec rest 200 swim w/:30 sec rest 100 swim w/:30 sec rest 100 easy cool down *2500 Total*
Swim Meet Day!!! **Long Course Meters** A: 10 minute warm up 8x100 @ 2:15 (kick/drill/swim/build by 25...IM order) 9x50 @ :60 (descend 1-3) 150 easy Event #1: 50 Free 200 easy/recovery Event #2: 100 Choice 200 easy/recovery Event #3: 200 IM 200 easy/recovery 6x100 pull @ 1:45 (3/5 breathing pattern by 50) 200 easy cool down *4000 Total* B: 10 minute warm up 6x100 @ 3:00 (kick/drill/swim/build by 25) 6x50 @ 1:15 (descend 1-3) 100 easy Event #1: 50 Free 200 easy/recovery Event #2: 200 Free 200 easy/recovery 4x100 pull @ 2:15 (3/5 breathing pattern by 50) 200 easy cool down *2800 Total* A: 10 minute warm up 4x100 w/:30 sec rest (kick/drill/swim/build by 25) 4x50 w/:30 rest (build each 50) 100 easy Event #1: 50 Free 100 easy/recovery Event #2: 100 Free 100 easy/recovery 3x100 pull w/:30 sec rest (3/5 breathing pattern by 50) 100 easy cool down *1900 Total*
A: 500 warm up 8x75 @ 1:30 (kick/drill/swim by 25) 4x150 swim @ 2:10 (descend by 50) 4x100 swim @ 1:30 (negative split) 4x50 swim @ 1:00 (FAST!!) 50 easy 4x150 pull @ 2:10 (descend by 50) 4x100 pull @ 1:25 (negative split) 4x50 pull @ 1:00 (FAST!!) 50 easy 4x150 w/fins @ 2:15 (kick/drill/swim by 50) 200 cool down *4400 Total* B: 500 warm up 6x75 @ 1:50 (kick/drill/swim by 25) 3x150 swim @ 2:50 (descend by 50) 3x100 swim @ 1:55 (negative split) 3x50 swim @ 1:10 (FAST!!) 50 easy 3x150 pull @ 2:50 (descend by 50) 3x100 pull @ 1:55 (negative split) 3x50 pull @ 1:10 (FAST!!) 50 easy 3x150 w/fins w/:30 sec rest (kick/drill/swim by 50) 200 cool down *3500 Total* C: 400 warm up 4x75 w/:30 sec rest (kick/drill/swim by 25) 3x150 swim w/:60 rest (descend by 50) 3x150 pull w/:60 rest (descend by 50) 3x150 w/fins w/:60 sec rest (kick/drill/swim by 50) 100 cool down *2200 Total*
A: 200 swim/200 pull/200 kick/200 swim 12x25 @ :30 (fist drill) 4x200 pull @ 3:00 (descend 1-4) 12x25 @ :30 (2 easy, 1 FAST) 10x75 @ 1:30 (1 easy, 1 FAST!!!) 100 easy 10x25 @ :45 kick (1 easy, 1 FAST!!!) 100 easy 9x50 @ :55 (25 free, 25 IM order) 400 w/fins (50 kick/50 swim) 100 easy *4500 Total* B: 200 swim/200 pull/200 kick/200 swim 10x25 @ :40 (fist drill) 3x200 pull @ 4:00 (descend 1-3) 10x25 @ :40 (2 easy, 1 FAST) 10x50 @ 1:30 (1 easy, 1 FAST!!!) 100 easy 10x25 @ :50 kick (1 easy, 1 FAST!!!) 100 easy 9x50 @ :55 (25 free, 25 non free) 400 w/fins (50 kick/50 swim) 100 easy *3300 Total* C: 100 swim/100 pull/100 kick/100 swim 8x25 w/:20 rest (fist drill) 3x100 pull w/:45 sec rest (descend 1-3) 8x25 w/:20 sec rest (2 easy, 1 build) 8x50 w/:60 sec rest (1 easy, 1 FAST!!!) 100 easy 8x25 w/:30 sec rest kick (1 easy, 1 FAST!!!) 100 easy 8x50 w/:20 sec rest (25 free, 25 non free) 100 easy *2400 Total*
A: 500 warm up 9x100 IM (3 kick @ 2:15, 3 drill @ 2:00, 3 swim @ 1:45) 9x50 pull @ :50 (descend 1-3) 4x200 pull @ 2:40 (strong effort) 9x50 swim @ :50 (descend 1-3) 4x150 swim @ 2:00 (strong effort) 9x50 w/fins @ :50 (descend 1-3) 4x100 w/fins @ 1:20 (strong effort) 200 cool down *4700 total* B: 500 warm up 9x100 (3 kick @ 2:15, 3 drill @ 2:00, 3 swim @ 1:45) 9x50 pull @ :60 (descend 1-3) 4x100 pull @ 1:45 (strong effort) 9x50 swim @ :60 (descend 1-3) 4x100 swim @ 1:45 (strong effort) 9x50 w/fins @ :60 (descend 1-3) 4x100 w/fins @ 1:45 (strong effort) 200 cool down *3700 total* C: 400 warm up 9x50 w/:30 sec rest (3 kick, 3 drill, 3 swim) 6x50 pull w/:20 rest (descend 1-3) 3x100 pull w/:30 sec rest (strong effort) 6x50 swim w/:20 rest (descend 1-3) 3x100 swim w/:30 rest (strong effort) 6x50 w/fins @ :60 (descend 1-3) 100 cool down *2400 total*
A: 500 warm up 3 x [3x50 kick @ 1:05 2x50 drill @ :55 1x50 swim @ :45] 3 x [300 pull @ 4:15 200 IM @ 3:15 100 free swim @ 1:30] 8x50 @ :60 (descend stroke count 1-4, 5-8) 8x50 @ 1:15 (#1: 6 breaths, #2: 5 breaths, #3: 4, #4: 3 breaths, repeat) 200 cool down *4300 Total* B: 500 warm up 2 x [3x50 kick @ 1:30 2x50 drill @ 1:15 1x50 swim @ 1:00] 3 x [200 pull @ 3:45 100 swim FAST @ 2:00] 4x150 w/:20 rest (50 free, 50 non free, 50 free) 8x50 @ 1:00 (descend stroke count 1-4, 5-8) 8x25 @ :40 (#1: 4 breaths, #2: 3 breaths, #3: 2, #4: 1, repeat) 100 cool down *3400 Total* C: 400 warm up 3x50 kick w/:20 rest 3x50 drill w/:20 rest 3x50 swim w/:20 rest 3 x [200 pull w/:20 rest 100 swim FAST w/:45 rest] 6x50 w/:20 rest (descend stroke count 1-3, 4-6) 100 cool down *2100 Total*
A: 200 swim/200 pull/200 kick/200 swim 6x200 @ 3:30 (100 kick strong, 100 swim) 3x300 pull @ 4:15 (easy 100, medium 100, fast 100) 100 easy 12x25 @ :30 (3x: 1 drill, 1 build, 1 drill, 1 FAST) 5x150 broken @ 3:00 (50 ALL OUT for TIME!, 100 easy) 600 w/ fins (50 kick/100 swim) 100 cool down *4700 Total* B: 200 swim/200 pull/200 kick/200 swim 6x150 @ 3:15 (50 kick strong, 100 swim) 3x200 pull @ 3:30 (descend by 50 in each 200) 100 easy 12x25 @ :40 (3x: 1 drill, 1 build, 1 drill, 1 FAST) 5x125 broken @ 3:00 (50 ALL OUT for TIME!, 75 easy) 450 w/ fins (50 kick/100 swim) 100 cool down *3900 Total* C: 100 swim/100 pull/100 kick/100 swim 6x100 w/:30 rest (50 kick strong, 50 swim) 3x200 pull w/:30 sec rest (descend by 50 in each 200) 12x25 w/:15 sec rest (3x: 1 drill, 1 build, 1 drill, 1 FAST) 5x100 broken @ 3:00 (50 ALL OUT for TIME!, 50 easy) 100 cool down *2500 Total*
A: 500 warm up 900 (3x: 150 free, 150 IM as 25 kick/25 drill) 5x200 pull @ 2:50 5x150 @ 2:30 (free/fly/free/back/free/breast by 25) 5x200 swim @ 2:45 (strong effort) 9x50 @ :60 (5/7/9 breathing pattern by 50) 200 cool down *4800 Total* B: 500 warm up 900 (3x: 150 free, 150 as 25 kick/25 drill) 5x150 pull @ 2:50 5x100 @ 2:30 (free/non-free by 25) 5x150 swim @ 2:45 (strong effort) 6x50 @ 1:15 (5/7/9 breathing pattern by 50) 100 cool down *3800 Total* C: 400 warm up 600 (3x: 100 free, 50 kick, 50 drill) 5x100 pull w/:30 rest 6x50 w/:30 sec rest (free/non-free by 25) 5x100 swim w/:45sec rest (strong effort) 100 cool down *2400 Total*
A: 400 swim 300 pull 200 drill 100 kick 8 minutes kicking (2x: :60 easy, :30 hard, :30 easy, 3x:20 hard, :20 easy) 100 easy swim 8x25 @ :30 (from middle of pool, build to 100%) 5x100 broken (50 build @ :50, 25 fast @ :30, 25 fast @ :60) 300 easy pull (3/5 breathing pattern by 50) 4x100 broken (25 build @ :30, 25 build @ :30, 50 FAST @ 1:15) 300 pull (3/5 breathing pattern by 50) 3x100 broken (25 no breath @ :30, 50 Fast @ :60, 25 no breath @ :60) 300 pull (3/5 breathing pattern by 50) 200 easy cool down *4000 Total* B: 400 swim 300 pull 200 drill 100 kick 8 minutes kicking (2x: :60 easy, :30 hard, :30 easy, 3x:20 hard, :20 easy) 100 easy swim 8x25 @ :40 (from middle of pool, build to 100%) 4x100 broken (50 build @ :60, 25 fast @ :40, 25 fast @ :60) 200 easy pull (3/5 breathing pattern by 50) 3x100 broken (25 build @ :40, 25 build @ :40, 50 FAST @ 1:20) 200 pull (3/5 breathing pattern by 50) 2x100 broken (25 1 breath @ :40, 50 Fast @ 1:20, 25 1 breath @ :60)...
A: 200 swim/200 pull/200 kick/200 swim warm up 10x75 @ 1:30 (kick/drill/swim by 25) 10x25 @ :30 (odds: head-up swim, evens: FAST!) 400 swim (neg split) :30 sec rest 400 pull (neg split) 5x200 @ 3:00 (100 easy/100 fast) 6x100 @ 1:45 (descend 1-3, 4-6) 200 cool down *4400 Total* B: 200 swim/200 pull/200 kick/200 swim warm up 8x75 @ 2:00 (kick/drill/swim by 25) 8x25 @ :40 (odds: head-up swim, evens: FAST!) 300 swim (neg split) :30 sec rest 300 pull (neg split) 5x150 @ 3:00 (75 easy/75 fast) 6x75 @ 1:45 (descend 1-3, 4-6) 200 cool down *3600 Total* C: 100 swim/100 pull/100 kick/100 swim warm up 4x75 @ 2:00 (kick/drill/swim by 25) 4x25 @ :40 (odds: head-up swim, evens: FAST!) 200 swim (neg split) :30 sec rest 200 pull (neg split) 5x100 w/:30 (50 easy/50 fast) 6x50 @ 1:45 (descend 1-3, 4-6) 100 cool down *2100 Total*
**Long Course Meters** A: 600 warm up (400 free/200 IM drill) 8x50 kick @ 1:15 (IM order) 8x50 drill @ 1:10 (IM order) 8x50 swim @ 1:05 (25 FAST IM order/25 easy free) 4x150 pull @ 2:30 (3/5/7 breathing pattern) 4x150 swim @ 2:30 (strong swim...push your effort!) 4x150 pull @ 2:30 (3/5/7 breathing pattern) 8x50 w/fins @ 1:15 (25 underwater kick/25 easy swim) 200 easy cool down *4200 Total* B: 600 warm up (400 free/200 drill) 6x50 kick @ 1:30 6x50 drill @ 1:20 6x50 swim @ 1:10 (25 FAST/25 easy free) 4x150 pull @ 3:00 (3/5/7 breathing pattern) 4x150 swim @ 3:00 (strong swim...push your effort!) 6x50 w/fins @ 1:30 (25 underwater kick/25 easy swim) 200 easy cool down *3200 Total* C: 400 warm up 6x50 kick w/:30 sec rest 6x50 drill w/:20 rest 6x50 swim w/:30 (25 FAST/25 easy free) 4x150 pull w/:45 rest (3/5/7 breathing pattern) 300 straight as: 25 kick/75 swim 100 easy cool down *2300 Total*
*Long Course Meters* A: 500 warm up (fins optional) 20x50 (1 fly kick @ 1:15, 1 fly drill @ 1:15, 1 fly swim @ 1:15, 2 Distance Per Stroke Free @ :60...repeat 4-times, IM order) 4x300 @ 5:00 (100 swim/50 kick/100 swim/50 kick) 6x250 pull (150 buoy & paddles @ 2:20, take off buoy, 50 DPS @ :60, 50 FAST @ :60) 200 cool down *4400 Total* B: 500 warm up (fins optional) 16x50 (1 kick @ 1:30, 1 drill @ 1:30, 2 Distance Per Stroke Free @ 1:15...repeat 4-times) 3x300 @ 7:00 (100 swim/50 kick/100 swim/50 kick) 4x250 pull (150 buoy & paddles @ 3:00, take off buoy, 50 DPS @ 1:15, 50 FAST @ 1:15) 200 cool down *3400 Total* C: 500 warm up (fins optional) 12x50 (1 kick w/:20, 1 drill w/:20, 1 Distance Per Stroke Free w/:20...repeat 4-times) 4x250 pull (150 buoy & paddles w/:30, take off buoy, 50 DPS w/:30, 50 FAST w/:30) 100 cool down *2200 Total*
*Long Course Meters* A: 600 warm up (75 swim/25 kick) 10x50 @ :60 (25 drill/25 swim) 3x400 pull @ 6:00 8x50 pull @ 1:10 (odds: easy, evens: fast!) 3x300 swim @ 4:30 6x50 swim @ 1:05 (odds: easy, evens: fast!) 3x200 IM @ 4:00 4x50 @ 1:15 (IM order, 25 fast/25 easy) 200 cool down *4900 Total* B: 600 warm up (75 swim/25 kick) 8x50 @ 1:15 (25 drill/25 swim) 3x300 pull @ 6:00 6x50 pull @ 1:20 (odds: easy, evens: fast!) 3x200 swim @ 4:00 6x50 swim @ 1:15 (odds: easy, evens: fast!) 3x100 @ 2:30 (50 free/50 non-free) 4x50 @ 1:30 (your choice of stroke, 25 fast/25 easy) 200 cool down *3700 Total* C: 400 warm up (75 swim/25 kick) 6x50 w/:15 sec rest (25 drill/25 swim) 3x200 pull w/1:00 rest 6x50 pull w/:30 sec rest (odds: easy, evens: fast!) 3x200 swim w/1:00 rest 6x50 swim w/:30 rest (odds: easy, evens: fast!) 100 cool down *2600 Total*
**Long Course Meters** A: 600 warm up 6x100 @ 1:45 (kick w/fins) 8x50 @ 1:10 (vertical kick in middle of pool, sprint 25, easy 25) 6xSuicides w/ :20 rest (swim 15m, return to wall, swim 35m, return to wall, swim 50m, rest) 6x100 @ 2:00 (IM...fly is drill) 8x50 @ :60 (descend stroke count 1-8) 400 pull (breathing every 5 the whole time!) 100 easy *4000 Total* B: 500 warm up 5x100 @ 2:00 (kick w/fins) 6x50 @ 1:20 (vertical kick in middle of pool, sprint 25, easy 25) 6xSuicides w/ :30 rest (swim 15m, return to wall, swim 35m, return to wall, swim 50m, rest) 4x100 @ 2:30 (50 non free, 50 free) 6x50 @ 1:10 (descend stroke count 1-6) 300 pull (breathing every 5 the whole time!) 100 easy *3300 Total* C: 400 warm up 4x100 @ 2:00 (kick w/fins) 4xSuicides w/ :60 rest (swim 15m, return to wall, swim 35m, return to wall, swim 50m, rest)8x50 @ 1:10 (descend stroke count 1-4, 5-8) 300 pull (breathing every 5 the whole time!) 100 easy *2200 Total*
A: 600 warm up 24x25 @ :30 (2x: 4 kick/4 drill/4 build) 4x50 @ :60 (25 easy/25 SPRINT) 3 x [4x100 @ 1:15 (make the interval) 50 easy @ 1:30 4x100 @ 2:00 (ALL OUT!) 50 easy @ 1:30] 300 pull (3/5 breathing by 50) 100 easy *4500 Total* B: 600 warm up 24x25 @ :40 (2x: 4 kick/4 drill/4 build) 3 x [4x75 @ 1:20 (make the interval) 50 easy @ 2:00 4x75 @ 2:00 (ALL OUT!) 50 easy @ 2:00] 200 pull (3/5 breathing by 50) 100 easy *3400 Total* C: 400 warm up 12x25 w/:15 sec rest (4 kick/4 drill/4 build) 3 x [4x50 @ 1:20 (make the interval) 50 easy @ 2:00 4x50 @ 2:00 (ALL OUT!) 50 easy @ 2:00] 200 pull (3/5 breathing by 50) 100 easy *2200 Total*
A: 500 warm up 16x25 @ :30 (2 kick/2 drill, reverse IM order) 8x50 @ :60 (odds: fly/back, evens: breast/free) 4x100 IM @ 1:45 4x200 free/IM @ 3:15 (25 free, 25 fly, 25 free, 25 back, etc) 6x25 @ :30 (freestyle drill) 6x50 @ :50 (pull, descend 1-3, 4-6) 6x150 @ 2:05 (pull strong) 6x50 @ :50 (pull, descend 1-3, 4-6) 400 w/fins (75 swim/25 kick) 200 easy *4700 Total* B: 500 warm up 16x25 @ :40 (2 kick/2 drill) 4x100 @ 2:20 (50 non free/50 free) 6x50 @ :60 (pull, descend 1-3, 4-6) 6x150 @ 3:00 (pull strong) 6x50 @ :60 (pull, descend 1-3, 4-6) 400 w/fins (75 swim/25 kick) 200 easy *3400 Total* C: 400 warm up 12x25 w/:15 rest (2 kick/2 drill) 3x100 w/:30 rest (50 non free/50 free) 6x50 w/:20 rest (pull, descend 1-3, 4-6) 6x100 w/:30 rest (pull strong) 300 w/fins (75 swim/25 kick) 100 easy *2300 Total*