Reply Hazy, Try Again A: 800 warm up (200 swim/200 kick/200 IM drill/200 pull) 8x50 kick @ :60 (odd #s FAST, even #s choice) 3x200 IM @ 3:30 (100 IM drill/100 IM swim) 8x100 swim @ 1:20 (all strong) 3x200 IM @ 3:15 (100 IM/100 free) 8x50 kick @ :60 (odd #s no board, even #s with board) 3x200 IM @ 3:30 (regular IM) 200 choice cool down *4400 total* B: 800 warm up (200 swim/200 kick/200 drill/200 pull) 8x50 kick @ 1:15 (odd #s FAST, even #s choice) 3x200 pull @ 4:00 (50 shark drill/150 pull) 8x100 swim @ 1:50 (all strong) 3x200 pull @ 4:00 (50 backstroke/150 free) 8x50 @ 1:10 (25 non-free/25 free) 100 choice cool down *3500 total* C: 800 warm up (200 swim/200 kick/200 drill/200 pull) 4x50 kick w/:15 rest (25 FAST, 25 choice) 3x200 pull w/:30 rest (50 shark drill/150 pull) 4x100 swim w/:20 rest (all strong) 8x50 w/:10 rest (25 non-free/25 free) 100 choice cool down *2500 total* *Bonus points if you recognize what today...
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Wednesday's Wild Workout A: 400 choice warm up 12x25 kick @ :30 (odd #s FAST, even #s smooth) 4 x [6x50 @ :45 (descend 1-3,4-6) 300 pull (100 smooth/100 FAST/100 smooth) 3x100 IM @ 1:45] 200 cool down *4500 total* B: 400 choice warm up 8x25 kick @ :45 (odd #s FAST, even #s smooth) 4 x [6x50 @ :55 (descend 1-3,4-6) 300 pull (100 smooth/100 FAST/100 smooth) 1x100 IM w/:30 rest] 200 cool down *3600 total* C: 300 choice warm up 8x25 kick w/:15 rest (odd #s FAST, even #s smooth) 3 x [6x50 w/:10 rest (descend 1-3,4-6) 200 pull (100 smooth/100 FAST) 1x100 non-free w/:30 rest] 100 cool down *2400 total*
100 Ways to Use Paddles A: 800 warm up (200 swim/200 buoy only/200 IM drill/200 kick) 8x25 @ :30 (gripping tops of paddles so they extend past wrist joint) 2x300 @ 4:30 (descend by 100 within the 300) 8x25 @ :30 (pushing paddle on the top of your head) 3x200 @ 2:55 (descend by 50...last 50 of each is FAST!) 8x25 @ :30 (4 with paddle on right hand only, 4 on left hand only) 4x150 @ 2:05 (75 easy/75 FAST!) 8x25 @ :30 (catch up drill, holding one paddle out front) 6x100 @ 1:20 (all strong, make intervals) 200 choice cool down *4200 total* B: 600 warm up (200 swim/200 buoy only/200 kick) 8x25 @ :40 (gripping tops of paddles so they extend past wrist joint) 2x300 @ 6:00 (descend by 100 within the 300) 8x25 @ :40 (pushing paddle on the top of your head) 3x200 @ 4:00 (descend by 50...last 50 of each is FAST!) 8x25 @ :40 (4 with paddle on right hand only, 4 on left hand only) 4x150 @ 3:00 (75 easy/75 FAST!) 8x25 @ :40 (catch up drill, holding one padd...
The "Happy Birthday Coach Sara" Workout A: 600 warm up (200 swim/100 IM/repeat) 33x25 as: 11x25 @ :40 (tombstone kick) 11x25 @ :30 (non-free) 11x25 @ :25 (swim) 33x50 as: 11x50 @ :50 (buoy only) 11x50 @ :45 (paddles & buoy) 11x50 @ :40 (paddles only) 3x300 swim @ 4:30 (climb out each 100 and dive back in) 6x50 w/:10 rest (25 Frog/25 sailboat drill) *4300 total* B: 500 warm up (200 swim/50 non-free/repeat) 33x25 as: 11x25 @ :50 (tombstone kick) 11x25 @ :40 (non-free) 11x25 @ :30 (swim) 33x50 as: 11x50 @ :60 (buoy only) 11x50 @ :55 (paddle...
Workout Thanks to Kate A: 300 swim/200 kick/100 IM 6x150 @ 2:45 (kick/drill/swim by 50) 200 IM w/:30 rest 5x150 @ 2:30 (buoy only) 200 IM w/:30 rest 4x150 @ 2:15 (swim) 200 IM w/:30 rest 3x150 @ 2:00 (with paddles) 200 IM w/:30 rest 200 cool down *4300 total* B: 300 swim/200 kick/100 non-free 5x150 @ 3:00 (kick/drill/swim by 50) 200 (free/non by 50) w/:30 rest 4x150 @ 2:50 (buoy only) 200 (free/non by 50) w/:30 rest 3x150 @ 2:45 (swim) 200 (free/non by 50) w/:30 rest 2x150 @ 2:30 (with paddles) 200 (free/non by 50) w/:30 rest 100 cool down *3600 total* C: 300 swim/100 kick/100 non-free 4x150 w/:20 rest (kick/drill/swim by 50) 200 (free/non by 50) w/:30 rest 3x150 w/:20 rest (buoy only) 200 (free/non by 50) w/:30 rest 2x150 w/:20 rest (swim) 200 (free/non by 50) w/:30 rest 100 cool down *2500 total*
Monday, Monday, So Good To Me! A: 300 swim/200 buoy/100 kick 4x25 scull w/paddles & buoy w/:15 rest 6x50 @ :50 (25 fast/25 easy) 8x75 @ 1:20 (kick/drill/swim IM order) 600 pull (100 easy/50 FAST/repeat) 4x25 @ :30 (descend stroke count 1-4) 6x50 @ :45 (25 easy/25 SPRINT) 8x75 swim @ 1:10 (descend 1-4, 5-8) 600 swim (100 free/100 IM/repeat) 4x25 swim, all FAST, climb out, dive in 6x50 @ :60 (25 non-free/25 free) *4200 total* B: 300 swim/200 buoy/100 kick 4x25 scull w/paddles & buoy w/:15 rest 6x50 @ :60 (25 fast/25 easy) 8x75 @ 1:45 (kick/drill/swim) 450 pull (100 easy/50 FAST/repeat) 4x25 @ :40 (descend stroke count 1-4) 6x50 @ :55 (25 easy/25 SPRINT) 8x75 swim @ 1:30 (descend 1-4, 5-8) 450 swim (100 free/50 non-free/repeat) *3500 total* C: 200 swim/200 buoy/100 kick 4x50 w/:15 rest (25 fast/25 easy) 6x75 w/:20 rest (kick/drill/swim) 300 pull (100 easy/50 FAST/repeat) 4x25 w/:10 rest (descend stroke count 1-4) 4x50 w/:15 rest (25 easy/25 SPRINT...
5 is the # of the day A: 500 choice warm up 5x100 @ 2:00 (25 kick/drill/swim/build) 5x125 @ 2:10 (25 free/100 IM) 5x150 @ 2:15 pull (3/5/7 breathing pattern by 50) 5x200 @ 3:30 swim (No Walls, Turn at the "T") 5x50 @ :60 (25 RACE/25 easy) 5x75 @ 1:00 pull (try to make interval!!) 5x25 cool down swim @ :30 *4100 total* B: 500 choice warm up 5x100 @ 3:00 (25 kick/drill/swim/build) 5x125 @ 3:00 (50 free/25 non-free/50 free) 5x150 @ 3:00 pull (3/5/3 breathing pattern by 50) 5x200 @ 4:30 swim (No Walls, Turn at the "T") 5x25 cool down swim @ :30 *3500 total* C: 500 choice warm up 5x150 w/:30 rest pull (3/5/3 breathing pattern by 50) 5x200 w/:45 rest swim (No Walls, Turn at the "T") 100 cool down swim *2350 total*
A Day of 150s...At Least They're Not 200s! A: 300 choice swim warm up 5x150 @ 2:45 (50 kick/100 swim build) 8x25 @ :30 (IM drill) 5x150 @ 2:30 (100 IM/50 free) 8x25 @ :30 (descend stroke count 1-4, 5-8) 5x150 pull @ 2:20 (50 ez, 50 med, 50 strong) 8x25 @ :30 (stick/catch up drill) 5x150 swim @ 2:10 (all strong) 8x25 @ :30 (FAST streamline kick & 10 strokes, remainder easy) 200 cool down *4300 total* B: 200 choice swim warm up 4x150 @ 3:30 (50 kick/100 swim build) 8x25 @ :40 (fingertip drag/fist drill) 4x150 @ 3:15 (50 free/50 non-free/50 free) 8x25 @ :40 (descend stroke count 1-4, 5-8) 4x150 pull @ 3:00 (50 ez, 50 med, 50 strong) 8x25 @ :40 (stick/catch up drill) 4x150 swim @ 2:50 (all strong) 8x25 @ :40 (FAST streamline kick & 10 strokes, remainder easy) 100 cool down *3500 total* C: 200 choice swim warm up 4x150 w/:30 rest (50 kick/100 swim build) 4x25 w/:10 rest (fingertip drag/fist drill) 4x150 w/:30 rest (50 free/50 non-free/50 free) 4x...
Show Me Some White-Water! A: 500 warm up as 200 swim/50 kick, repeat 500 pull as 150 with buoy/150 with paddles/200 with both 500 IM as 100 IM kick/100 IM drill/300 IM swim 4 x [250 pull @ 3:45 3x50 @ :45 (descend 1-3) 2x50 kick @ 1:05 FAST!] 8x50 @ :55 (IM switch) 300 cool down as (50 kick/50 fingertip drag/50 choice, repeat) *4200 Total* B: 500 warm up as 200 swim/50 kick, repeat 500 pull as 150 with buoy/150 with paddles/200 with both 4 x [250 pull @ 5:00 3x50 @ :60 (descend 1-3) 2x50 kick @ 1:30 FAST!] 8x50 @ 1:10 (25 non-free/25 free) 200 cool down as (50 kick/50 fingertip drag/100 choice) *3600 Total* B: 500 warm up as 200 swim/50 kick, repeat 500 pull as 150 with buoy/150 with paddles/200 with both 2 x [250 pull w/:45 rest 3x50 w/:15 rest (descend 1-3) 2x50 kick w/:20 rest FA...
Go Looooonnnnnng! A: 1000 warm up (150 swim/50 kick/repeat) 4x200 pull @ 3:00 (descend 1-4) 800 swim (100 free/100 IM/repeat) 6x100 @ 1:45 (25 sprint kick/70 strong swim) 600 swim (no walls) 8x50 @ :45 (any 20 strokes FAST) 400 pull (3/5 breathing pattern by 50) 200 cool down *4800 total B: 800 warm up (150 swim/50 kick/repeat) 4x200 pull @ 4:00 (descend 1-4) 600 swim (100 free/50 non-free/repeat) 4x100 @ 2:20 (25 sprint kick/70 strong swim) 400 swim (no walls) 8x50 @ :60 (any 20 strokes FAST) 200 pull (3/5 breathing pattern by 50) 200 cool down *3800 total C: 600 warm up (150 swim/50 kick/repeat) 3x200 pull w/:20 rest (descend 1-3) 300 swim (100 free/50 non-free/repeat) 4x100 w/:15 rest (25 sprint kick/70 strong swim) 200 swim (no walls) 4x50 w/:10 rest (any 20 strokes FAST) 200 cool down *2500 total
Smothered by 75s A: 200 swim/200 pull/200 kick warm up 8x75 @ 1:30 (kick/drill/swim IM order) 8x75 @ 1:25 (free/non-free/free) 8x75 @ 1:20 (pull, descend 1-4, 5-8) 8x75 @ 1:15 (swim, 25 FAST/50 strong) 8x75 @ 1:05 (pull, strong) 8x75 @ 1:00 (swim, make interval!!) 200 cool down *4400 cool down* B: 200 swim/200 pull/200 kick warm up 6x75 @ 2:00 (kick/drill/swim) 6x75 @ 1:55 (free/non-free/free) 6x75 @ 1:45 (pull, descend 1-4, 5-8) 6x75 @ 1:40 (swim, 25 FAST/50 strong) 6x75 @ 1:30 (pull, strong) 6x75 @ 1:20 (swim, make interval!!) 200 cool down *3500 cool down* C: 200 swim/200 pull/100 kick warm up 4x75 w/:15 rest (kick/drill/swim) 4x75 w/:15 rest (free/non-free/free) 4x75 w/:15 rest (pull, descend 1-4, 5-8) 4x75 w/:15 rest (swim, 25 FAST/50 strong) 4x75 w/:10 rest (pull, strong effort) 4x75 w/:05 rest (swim, all fast!!) 100 cool down *3500 cool down*
Attack of the 25's! A: 400 choice warm up. 20x25 @ :30 (3 build, 1 easy) 500 swim (NO walls) 16x25 @ :30 (IM order) 400 IM (kick/drill/swim/FAST by 25) 12x25 @ :30 (1 easy/1 FAST!) 300 pull (3/5 breathing pattern by 50) 8x25 @ :40 (FAST 15 meters kick underwater) 200 choice kick 4x25 @ :60 (all RACE, from a dive) 100 easy/recovery 10x50 pull @ :45 (distance per stroke) 200 cool down *4100 total* B: 400 choice warm up. 16x25 @ :40 (3 build, 1 easy) 400 swim (NO walls) 12x25 @ :40 (1 non-free/1 free) 300 (kick/drill/swim by 25) 8x25 @ :40 (1 easy/1 FAST!) 200 pull (3/5 breathing pattern by 50) 6x25 @ :45 (FAST 10 meters kick underwater) 150 choice kick 4x25 @ :60 (all RACE, from a dive) 100 easy/recovery 8x50 pull @ :60 (distance per stroke) 200 cool down *3300 total* C: 300 choice warm up. 12x25 w/:15 rest (3 build, 1 easy) 300 swim (NO walls) 8x25 w/:15 rest (1 non-free/1 free) 300 (kick/drill/swim by 25) 6x25 w/:15 rest (1 eas...
Show Us Your Best 500s! A: 400 swim w/:20 rest 300 w/:15 rest (25 kick/25 drill/25 swim, IM order) 200 pull w/:15 rest (breathe every 3/5 by 50) 100 kick w/:60 rest Main Set: 3 x [6x50 @ :50 (descend 1-3, 4-6) 100 non-free w/:30 rest 500 swim FAST For Time! *Record your times in our comments!* 100 non-free recovery] 300 pull smooth 4x50 @ :60 (kick/swim by 25) *4500 total* B: 400 swim w/:20 rest 300 w/:15 rest (25 kick/25 drill/25 swim) 200 pull w/:15 rest (breathe every 3/5 by 50) 100 kick w/:60 rest Main Set: 2 x [6x50 @ 1:05 (descend 1-3, 4-6) 100 non-free w/:30 rest 500 swim FAST For Time! *Record your times in our comments!* 100 easy recovery] 300 pull smooth 4x50 @ 1:15 (kick/swim by 25) *3500 total* C: 400 swim w/:20 rest 300 w/:20 rest (25 kick/25 drill/25 swim) 200 pull w/:20 rest (breathe every 3/5 by 50) 100 kick w/:...
Just Keep Swimming A: 300 swim/200 buoy only/100 kick 8x50 @ 1:05 (IM switch) 4x150 w/buoy only @ 2:15 (steady effort) 1x150 recovery w/:30 rest (back/breast/free by 50) 4x150 swim @ 2:10 (strong) 1x150 recovery w/:30 rest (back/breast/free by 50) 4x150 w/paddles @ 2:05 (fast) 1x150 recovery w/:30 rest (back/breast/free by 50) 4x150 @ 2:00 (do what you can to make interval!) 8x50 @ 1:05 (IM switch) 200 cool down *4600 total* B: 300 swim/200 buoy only/100 kick 6x50 @ 1:15 (non-free/free by 50) 3x150 w/buoy only @ 3:00 (steady effort) 1x100 recovery w/:30 rest 3x150 swim @ 2:55 (strong) 1x100 recovery w/:30 rest 3x150 w/paddles @ 2:50 (fast) 1x100 recovery w/:30 rest 3x150 @ 2:45 (do what you can to make interval!) 4x50 @ 1:15 (non-free/free by 50) 200 cool down *3400 total* C: 300 swim/200 buoy only/100 kick 6x50 w/:15 rest (non-free/free by 50) 3x150 w/buoy only w/:20 rest (steady effort) 1x100 recovery w/:30 rest 3x150 swim w/:15 rest (strong) 1x1...
From Coach Misty A: 2 x (200 swim/50 single arm drill) 2 x (200 pull/50 kick no board) 2 x (100 IM/50 free) Main Set: 300 pull (easy/med/fast by 100) @ 4:30 4x50 @ 1:00 (RACE!) 300 pull (build each 100) @ 4:30 6x50 @ 1:10 (RACE!) 300 swim (100 IM/100 free/100 IM) @ 5:00 8x50 @1:30 (RACE from a dive!) 300 easy/recovery 8x25 @ :30 (odds: Tarzan drill/evens: underwater recovery) Cool down: 50 kick/100 non free/150 free *3900 total* B: 2 x (200 swim/50 single arm drill) 2 x (200 pull/50 kick no board) Main Set: 300 pull (easy/med/fast by 100) @ 6:00 2x50 @ 1:15 (RACE!) 300 pull (build each 100) @ 6:00 4x50 @ 1:30 (RACE!) 300 swim (50 nonfree/100 free) w/:30 rest 6x50 @ 2:00 (RACE from a dive!) 300 easy/recovery 8x25 @ :45 (odds: Tarzan drill/evens: underwater recovery) Cool down: 50 kick/150 swim *3200 total* C: 200 swim/50 single arm drill 200 pull/50 kick no board Main Set: 300 pull (easy/med/fast by 100) w/:30 rest 2x50 w/:30 rest (RACE!) 300 pul...
2, 4, 6, 8, Who Do You Appreciate? A: 300 swim/200 pull/100 kick 8x50 @ :50 (descend 1-4, build 5-8) 6x50 @ :45 (25 fast/25 easy) 4x50 @ :40 (all strong) 2x50 @ :35 (Make the interval!) 100 easy/recovery 300 swim (no walls)/200 pull (3/5 breathing)/100 kick 2x50 @ :60 (IM switch) 4x50 @ :55 (one each stroke) 6x50 @ :50 (IM/free by 25) 8x50 @ :45 (all strong free) 100 easy/recovery 300 swim/200 pull/100 kick *4000 total* B: 300 swim/200 pull/100 kick 8x50 @ :60 (descend 1-4, build 5-8) 6x50 @ :55 (25 fast/25 easy) 4x50 @ :50 (all strong) 2x50 @ :45 (Make the interval!) 100 easy/recovery 300 swim (no walls)/200 pull (3/5 breathing)/100 kick 2x50 @ 1:10 (tarzan/swim by 25) 4x50 @ 1:05 (non-free/free by 25) 6x50 @ :60 (pull) 8x50 @ :55 (all strong free) 100 easy/recovery *3400 total* C: 300 swim/200 pull/100 kick 8x50 w/:15 rest (descend 1-4, build 5-8) 6x50 w/:10 rest (25 fast/25 easy) 4x50 w/:10 rest (all strong) 2x50 w/:05 rest (Fast effort!) 100...
Manic Monday A: 600 warm up as (100 swim/50 kick) 300 pull (3/5 breathing pattern by 50) 600 as (200 IM drill/200 build/200 strong) 8x50 @ :60 (25 fast kick/25 sailboat drill) 8x50 @ :55 (w/buoy between ankles) 8x50 @ :50 (build each 50) 8x50 @ :45 (all strong) 300 pull (3/5 breathing pattern by 50) 600 as (200 IM drill/200 build/200 strong) Fun cool down: 50 Tarzan drill/50 dog-paddle/200 swim *4300 total* B: 600 warm up as (100 swim/50 kick) 300 pull (3/5 breathing pattern by 50) 400 as (200 IM drill/200 strong) 6x50 @ 1:15 (25 fast kick/25 sailboat drill) 6x50 @ 1:10 (w/buoy between ankles) 6x50 @ :60 (build each 50) 6x50 @ :55 (all strong) 300 pull (3/5 breathing pattern by 50) 400 as (200 build/200 strong) Fun cool down: 50 Tarzan drill/50 dog-paddle/200 swim *3500 total* C: 600 warm up as (100 swim/50 kick) 300 pull (3/5 breathing pattern by 50) 4x50 w/:10 rest (25 fast kick/25 sailboat drill) 4x50 w/:10 rest (w/buoy between ankles...
