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A: 600 warm up (100 swim/50 kick, repeat) 6x75 @ 1:15 (25 right arm/25 left arm/25 swim) 3 x [3x50 swim @ :45 (descend 1-3)    2x75 @ 1:15 (back/breast/free by 25)    6x25 FAST @ :20    300 pull (3/5 breathing pattern by 50)    w/:30 sec rest] 4x125 @ 2:00 (25 SPRINT, 100 no walls) 4x125 @ 2:15 (75 free/50 backstroke) *4300 Total* B: 600 warm up (100 swim/50 kick, repeat) 6x75 @ 1:40 (25 right arm/25 left arm/25 swim) 2 x [3x50 swim @ :60 (descend 1-3)    3x50 @ 1:10 (free/non-free by 25)    6x25 FAST @ :30    300 pull (3/5 breathing pattern by 50)    w/:30 sec rest] 4x125 @ 2:30 (25 SPRINT, 100 no walls) 4x100 w/:15 rest (75 free/25 non-free) *3400 Total* C: 450 warm up (100 swim/50 kick, repeat) 6x75 w/:20 rest (25 right arm/25 left arm/25 swim) 2 x [3x50 swim w/:15 rest (descend 1-3)    3x50 w/:15 rest (free/non-free by 25)    250 pull (3/5 breathing patte...
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Warm-up: 3 x 200 Choice (20 sec rest b/w each) 3 x 100 Pull (15 sec rest b/w each) 3 x 50 (10 sec rest) -25 Drill/25 Build Main Set: 6 x 75 (on 1:20-1:40) -Odd #s Build -Even #s Strong Effort 5 x 150 -Odd #s Strong effort 30 sec rest -Even #s Build 20 sec. rest 6 x 125 (on 2:00-3:00) -100 Pull/25 Sprint!! (no buoy) 6 x 25 (on :40) -SPRINT!!!! Warm-Down: 200 Choice
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A: 300 warm up 6x50 kick @ :60 6x50 drill @ :50 6x50 swim @ :40 6x75 pull @ :60 6x100 swim @ 1:20 6x125 pull @ 1:40 6x150 swim @ 2:00 4x50 kick @ :60 4x50 drill @ :55 4x50 swim @ :50 100 easy cool down *4600 Total* B: 400 warm up 4x50 kick @ 1:15 4x50 drill @ 1:05 4x50 swim @ :55 6x75 pull @ 1:25 6x100 swim @ 1:50 6x125 pull @ 2:20 4x50 kick @ 1:15 4x50 drill @ 1:05 4x50 swim @ :60 100 easy cool down *3400 Total* C: 400 warm up w/fins 4x50 kick w/fins w/:15 rest 4x50 drill w/fins w/:15 rest 4x50 swim w/fins w/:15 rest 4x75 pull w/:30 rest 4x100 swim w/:30 rest 4x50 kick w/:20 rest 4x50 drill w/:20 rest 4x50 swim w/:20 rest 100 easy cool down *2400 Total*
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A: 400 swim 300 pull 200 kick 100 IM drill 3 x [4x25 kick @ :30       4x50 drill @ :55       4x75 swim @ 1:05 (descend 1-4)] 2 x [100 pull @ 1:30        200 pull @ 2:40        300 pull @ 3:50] 9x50 @ :55 (IM order/Free by 25) 200 cool down *4700 Total* B: 400 swim 300 pull 200 kick 100 drill 2 x [4x25 kick @ :40       4x50 drill @ :60       4x75 swim @ 1:30 (descend 1-4)] 1 x [100 pull @ 1:45        200 pull @ 3:30        300 pull @ 5:15] 8x50 @ 1:10 (non-free/free by 25) 200 cool down *3400 Total* C: 300 swim 200 pull 100 kick 2 x [4x50 drill w/:15 rest       4x50 pull w/:15 rest       4x50 swim w/:15 rest (descend 1-4)] 6x50 kick w/:15 rest (w/fins) 6x50 w/:15 rest (non-free/fr...
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Warm-up: 400 Choice 300 (50 Kick/50 sailboat) 200 Pull 100 IM 10 x 50 (on :55-1:20) -Build 1-5/6-10 100 Swim 90% Effort 10 sec rest 200 Build 15 sec rest 300 Pull Mod Effort 30 sec rest **Repeat Above**  6 x 50 Sprint! (on 1:30-1:40) -Record time Warm-Down: 200 choice
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WE DID IT!!! The Masters Swimming Workout Blog had passed 250,000 views! Thanks so much to everyone who stops by here before heading to the pool:) Happy Swimming, Coach Sara:)
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A: 600 warm up (no walls/turn at the T) 6x75 @ 1:20 (kick/tarzan drill/swim by 25) 6x75 @ 1:10 (25 fast/50 easy) 3 x [3x75 @ 1:30 SPRINT (from a dive, for time) 25 easy recovery 300 pull (smooth)] 3x150 @ 2:30 (50 swim/50 kick/50 swim) 3x150 @ 2:30 (50 free/50 backstroke/50 free) *4000 Total* B: 500 warm up (no walls/turn at the T) 4x75 @ 1:45 (kick/tarzan drill/swim by 25) 6x75 @ 1:30 (25 fast/50 easy) 3 x [3x50 @ 1:30 SPRINT (from a dive, for time) 200 pull (smooth)] 4x75 @ 1:45 (25 swim/25 kick/25 swim) 4x75 @ 1:30 (25 free/25 non-free/25 free) *2900 Total* C: 400 warm up (no walls/turn at the T) 4x75 w/:20 seconds rest (kick/tarzan drill/swim by 25) 4x75 w/:20 rest (25 fast/50 easy) 3 x [2x50 @ 2:00 SPRINT (from a dive, for time) 200 pull (smooth)] 4x75 w/:20 rest (25 swim/25 kick/25 swim) *2200 Total*
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