NTC Masters Swimming Workouts

2012-01-27T17:48:00.000-05:00

Hello Readers!
We are fast approaching 250,000 views of this site!

I can't tell you how much your views and comments mean to me! I'm happy to supply anyone who needs a creative workout with some fun ideas to take to the pool.

If you have been with me since the beginning, you might have noticed some advertisements popping up on the site lately...please adjust to the change:) And maybe click on the link if you see anything that looks interesting!

Also, don't forget to use the Facebook/Twitter "Share" button to the right of this post...help your friends (and competitors) get faster in the water.

Let's have a competition to guess the day that we will click past a quarter-of-a-million views! Guess the date in the comments section of this post. I'll pick the winner and send you a sampling of Gu Energy products to enhance your future performance!

Happy Swimming,
Coach Sara McLarty:)

2012-01-27T14:39:00.001-05:00

**Long Course Meters**

A:
200 swim
200 kick
200 pull
200 swim
8x50 @ :60 (descend stroke count 1-4, 5-8)
4x150 @ 2:30 (free/back/free by 50)
8x25 @ :30 (first 10 strokes FAST!)
4 x Down & Overs @ 2:30
100 easy
4x :20 second Kickboard-Wars w/:30 rest
100 easy
4x150 pull @ 2:30 (3/5/7 breathing pattern by 50)
12x50 swim (4 rounds: 2 @ :40, 1 @ :60)
200 cool down
*4300-ish Total*

B:
200 swim
200 kick
200 pull
200 swim
6x50 @ 1:10 (descend stroke count 1-6)
4x100 @ 2:30 (25 non-free/75 free)
8x25 @ :40 (first 10 strokes FAST!)
3 x Down & Overs @ 3:30
50 easy
4x :20 second Kickboard-Wars w/:30 rest
50 easy
3x150 pull @ 2:30 (3/5/7 breathing pattern by 50)
9x50 swim (3 rounds: 2 @ :50, 1 @ 1:20)
200 cool down
*3500-ish Total*

C:
200 swim
200 kick
200 pull
200 swim
6x50 w/:15 rest (descend stroke count 1-6)
4x100 w/:20 rest (25 non-free/75 free)
8x25 w/:10 rest (first 10 strokes FAST!)
4x100 pull w/:20 rest (3/5 breathing pattern by 50)
200 cool down
*2300-ish Total*

2012-01-26T17:33:00.000-05:00

**Long Course**
Warm-up:
300 Choice
5 min kick
200 Choice
Main Set:
6 x 50 (10 sec rest b/w each)
-50 Kick/50 Drill/50 90% effort

1 min Sprint
-20 sec rest
2 min Sprint
-30 sec rest
3 min Sprint
100 recovery swim

Swimming Suicides w/ paddles:
14 Fast/12.5 ez
25 Fast!/25 ez
40 Fast!/25 ez
50 Fast!/50 ez

5 x 50 From middle of pool
-Fast swim hop out Dive in

300 Pull
-200 Ascend/100 ez

2012-01-25T13:29:00.002-05:00

A:
500 choice warm up
400 IM (kick/drill/swim/freestyle by 25)
300 (25 tarzan drill/50 swim)
200 swim (descend by 50)
100 pull (breathing every 5th stroke)
6x75 pull @ 1:15 (25 BLAST!/50 cruise)
4x200 swim @ 3:00 (negative split @ 100 wall)
50 easy recovery
4x150 swim @ 2:15 (negative split @ 75 wall)
50 easy recovery
4x100 swim @ 1:30 (negative split @ 50 wall)
50 easy recovery
4x50 swim @ :45 (negative split @ 25 wall)
4x25 swim @ :25 (negative split @ 12.5 yards)
50 easy recovery
400 IM (kick/drill/swim/freestyle by 25)
100 cool down
*4650 Total*

B:
200 choice warm up
300 (kick/drill/swim by 25)
300 (25 tarzan drill/50 swim)
200 swim (descend by 50)
100 pull (breathing every 5th stroke)
6x75 pull @ 1:30 (25 BLAST!/50 cruise)
4x150 swim @ 2:45 (negative split @ 75 wall)
50 easy recovery
5x100 swim @ 1:50 (negative split @ 50 wall)
50 easy recovery
6x50 swim @ :55 (negative split @ 25 wall)
50 easy recovery
300 (kick/drill/swim by 25)
100 cool down
*3450 Total*

C:
200 choice warm up
300 (kick/drill/swim by 25)
300 (25 tarzan drill/50 swim)
200 swim (descend by 50)
100 pull (breathing every 5th stroke)
4x150 swim w/:20 rest (negative split @ 75 wall)
50 easy recovery
4x100 swim w/:15 rest (negative split @ 50 wall)
50 easy recovery
4x50 swim w/:10 rest (negative split @ 25 wall)
100 cool down
*2500 Total*

2012-01-18T11:19:00.000-05:00

A:
500 warm up
5x100 @ 1:50 (kick/drill/swim/build by 25)
8x25 @ :30 (SPRINT 12.5y, easy 12.5y)
3 x [50 SPRINT @ :50
100 swim @ 1:30
50 SPRINT @ :50
200 swim @ 3:00
50 SPRINT @ :50
300 swim @ 4:30
(1st & 3rd round: swim, 2nd round: pull)
50 easy recovery between rounds]
400 IM (kick/drill/swim/free by 25)
200 cool down
*4200 Total*

B:
500 warm up
5x100 @ 2:15 (kick/drill/swim/build by 25)
8x25 @ :40 (SPRINT 12.5y, easy 12.5y)
2 x [50 SPRINT @ :60
100 swim @ 1:50
50 SPRINT @ :60
200 swim @ 3:40
50 SPRINT @ :60
300 swim @ 5:30
(1st round: swim, 2nd round: pull)
50 easy recovery between rounds]
300 (kick/drill/swim by 25)
200 cool down
*3300 Total*

C:
400 warm up
4x100 w/:20 rest (kick/drill/swim/build by 25)
2 x [50 SPRINT @ :60
100 swim @ 1:50
50 SPRINT @ :60
200 swim @ 3:40
50 SPRINT @ :60
300 swim @ 5:30
(1st round: swim, 2nd round: pull)
50 easy recovery between rounds]
100 cool down
*2500 Total*

2012-01-17T12:00:00.000-05:00

Warm-up:
6 x 100 (15-20 sec rest b/w each)
-100 Swim/100 Kick/100 Drill 2x

Drill Set:
9 x 75 (3 on 1:20/3 on 1:10/3 on 1:00) or (15 sec rest b/w each)
-3 kick/3 Drill/3 Build

Main Set:
3 x 250 Pull (on 3:30)
-200 Build/50 Shark Drill

Ladder Set:50/100/150/200/150/100/50
-50 (on 1:00)
-100 (on 1:30-1:50)
-150 (on 2:00-2:40)
-200 (on 2:30-3:30)Etc

Warm-down:
300 Pull (100 Strong/100 Mod/100 ez)

2012-01-16T22:43:00.000-05:00

Long Course Meters

A:
5 minute choice warm up
4x150 @ 3:00 (50 kick/100 swim)
2 x [500 pull w/:30 rest
4x125 @ 2:15 (descend 1-4)]
100 easy
4x200 swim @ 3:30 (50 SPRINT, 150 cruise w/no walls)
400 IM (kick/drill/swim/freestyle by 25)
200 cool down
*4500 Total*

B:
5 minute choice warm up
4x150 w/fins @ 3:00 (50 kick/100 swim)
2 x [400 pull w/:30 rest
4x100 @ 2:15 (descend 1-4)]
100 easy
3x200 swim @ 4:30 (50 SPRINT, 150 cruise w/no walls)
200 cool down
*3400 Total*

C:
5 minute choice warm up
4x150 w/fins w/:20 rest (50 kick/100 swim)
2 x [300 pull w/:30 rest
3x100 w/:15 rest (descend 1-3)]
50 easy
2x200 swim w/:30 rest (50 SPRINT, 150 cruise w/no walls)
100 cool down
*2550 Total*

2012-01-13T18:41:00.004-05:00

*Long Course Meters*

All Groups:
10 minute warm up (75 free/25 non free)
5 minute kick set (:30 easy/:20 FAST!, continuous)

A:
8x50 @ :55 (descend stroke count 1-4, 5-8)
4x150 pull @ 2:30 (3/5/7 breathing pattern by 50)
3x200 @ 3:30 (25 IM order/25 free)
100 easy
2x50 overhead medicine ball toss
50 SPRINT for time
50 easy recovery
2x50 medicine ball chest toss
50 SPRINT for time
50 easy recovery
4x100 w/fins @ 1:45 (50 kick/50 sailboat drill)
200 cool down

B:
8x50 @ 1:10 (descend stroke count 1-4, 5-8)
4x100 pull @ 2:00 (3/5 breathing pattern by 50)
8x75 @ 1:45 (25 non-free/50 free)
100 easy
2x50 overhead medicine ball toss
50 SPRINT for time
50 easy recovery
2x50 medicine ball chest toss
50 SPRINT for time
50 easy recovery
4x100 w/fins @ 2:15 (50 kick/50 sailboat drill)
200 cool down

C:
6x50 w/:15 rest (descend stroke count 1-6)
4x100 pull w/:20 rest (3/5 breathing pattern by 50)
4x75 w/:20 rest (25 non-free/50 free)
100 easy
2x50 overhead medicine ball toss
50 SPRINT for time
50 easy recovery
2x50 medicine ball chest toss
50 SPRINT for time
50 easy recovery
100 cool down

2012-01-12T18:35:00.000-05:00

Warm-up:

300 Choice/200 Pull/100 Drill

6 x 50 (on 1:10-1:20)

-50 Kick/50 Drill/50 Build

A: Main Set

6x 150 on 3:00

[50 Ascend/50 Fast/50 Ez]

B: Main Set

6 x 100 on 2:15

[25 mod/50 Fast/25 ez]

4 x [100 mod (10 sec rest) 50 FAST (15 sec rest)]

150 ez warm-down

2012-01-11T18:18:00.002-05:00

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x50 @ :50 (descend 1-3, 4-6)
4 x [200 pull @ 2:50
150 swim @ 2:10 (build)
100 RACE!!! @ 1:30
50 recovery @ :60]
400 IM (kick/drill/swim/free by 25)
14x50 @ :40/:60 (1fast, 1ez, 2fast, 1ez, 3 fast, 1ez, 4fast, 1ez)
300 cool down
*4600 Total*

B:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x50 @ :60 (descend 1-3, 4-6)
3 x [200 pull @ 3:30
150 swim @ 2:50 (build)
100 RACE!!! @ 2:00
50 recovery @ :60]
300 (kick/drill/swim by 25)
9x50 @ :50/1:10 (2fast, 1ez, repeat)
200 cool down
*3700 Total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
6x50 w/:15 rest (descend 1-3, 4-6)
2 x [200 pull w/:30 rest
150 swim w/:20 rest (build)
100 RACE!!! w/:15 rest
50 recovery w/:30 rest]
300 (kick/drill/swim by 25)

200 cool down
*2400 Total*

2012-01-10T18:10:00.000-05:00

Warm-up:

100 Swim/100 Kick/100 Drill>2x

12 x 25 (on :30-:45)

-2 Drill/1 Build

Main Set:

3 x 100 on (1:20-1:50 @ 80%effort)

2 x 50 Build (1:00-1:20)

3 x 100 on (1:25-1:55 @ 90%effort)

2 x 50 Build (1:00-1:20)

3 x 100 on (1:30-2:00 @ 100%effort)

2 x 50 Build (1:00-1:20)

300 Pull (build each 100)

3 x 50 (on :40-1:05 @ 80% effort)

2 x 25 (:30-45)

3 x 50 (on :45-1:10 @ 90% effort)

2 x 25 (:30-45)

3 x 50 (on :50-1:15 @ 100% effort)

2 x 25 (:30-45)

300 Pull

-Breathe every 3/5 by 50

6 x 25 (on :30-:45)

-Build 1-3/4-6

150 ez warm-down

2012-01-09T19:05:00.003-05:00

Sara,
Thanks so much for all the workouts. I coach a middle school team and they are doing very well with your workouts. I really can't thank you enough.
Coach at Oak Hills Middle School

2012-01-09T15:42:00.000-05:00

**Long Course Meters**

A:
200 swim/200 pull/200 kick/200 swim
4xSuicides (15/35/50) @ 3:30
4x100IM @ 2:00
400 pull @ 6:30
300 pull @ 5:00
200 pull @ 3:15
100 pull @ 1:40
3xSuicides (15/35/50) @ 3:30 (FAST/easy by segment)
300 pull @ 5:00
200 pull @ 3:15
100 pull @ 1:40
200 cool down
*4400 Total*

B:
200 swim/200 pull/200 kick/200 swim
3xSuicides (15/35/50) @ 4:30
6x50 @ 1:10 (25free/25non-free)
300 pull @ 6:00
200 pull @ 4:00
100 pull @ 2:00
2xSuicides (15/35/50) @ 4:30 (FAST/easy by segment)
4x100 pull @ 2:00
200 cool down
*3300 Total*

C:
200 swim/200 pull/200 kick/200 swim
2xSuicides (15/35/50) w/:30 seconds rest
6x50 w/:15 rest (25 free/25non-free)
4x100 pull w/:20 seconds rest1xSuicides (15/35/50) w/:30 rest (FAST/easy by segment)
3x100 pull w/:15 rest
100 cool down
*2600 Total*

2012-01-06T17:27:00.002-05:00

A:
500 choice warm up
8x75 @ 1:20 (kick/drill/swim by 25)
4x250 swim @ 3:30 (descend 1-4)
50 easy recovery
4x50 pull @ :50 (build each 50)
7x150 pull (odds: FAST @ 1:55, evens: cruise @ 2:15)
50 easy recovery
400 IM (kick/drill/swim/freestyle by 25)
6x125 IM @ 2:10 (free/fly/back/breast/free by 25)
200 cool down
*4800 Total*

B:
500 choice warm up
6x75 @ 1:45 (kick/drill/swim by 25)
4x200 swim @ 3:40 (descend time 1-4)
50 easy recovery
4x50 pull @ :60 (build each 50)
4x150 pull @ 3:30 (descend time 1-4)
50 easy recovery
300 (kick/drill/swim by 25)
6x75 @ 1:30 (free/non-free/free by 25)
200 cool down
*3600 Total*

C:
400 choice warm up
6x75 w/:15 seconds rest (kick/drill/swim by 25)
3x150 swim w/:20 rest (descend time 1-3)
4x50 pull w/:15 rest (build each 50)
3x150 pull w/:20 rest (descend time 1-3)
300 (kick/drill/swim by 25)
4x75 w/:30 rest (free/non-free/free by 25)
100 cool down
*2600 Total*

2012-01-05T18:00:00.001-05:00

Happy New Year Everyone!
Just like last week, we were not in the pool on Monday for the post-holiday work holiday. Then the cold air arrived in Florida and the NTC enacted a new policy for when temperatures fall below 40 degrees...they close the pool!
So, my awesome NTC Masters Swimmers are off to a shaky start to their 2012 swimming new-year's resolutions!
However, it looks like our typical warmer temperatures are back and we should be in the pool tomorrow morning...and I promise to make this ONE practice count for the week!
Get some sleep, see you at the pool,
Coach Sara:)

2012-01-05T17:16:00.000-05:00

Warm-UP:

400 (200 Free/200 Choice)

300 (75 Free/75 choice stroke)

200 Kick

14 x 25 (on :30-:45)

-1 Fast/1 EZ…2 Fast/1 EZ…etc

4 x 125 (on 2:00-2:40)

-25 Kick/100 Swim

-Descend 1-4

5 x 100 (on 1:30-2:00)

-50 Pull Mod/50 FAST no buoy

6 x 50 (on 1:00-1:15)

-All 90% effort

-Pop out at each 25 run around a cone dive back in

6 x 75 (on 1:15-1:40)

-50 Build/25 ez

10 x 25 (on :30-:45)

-2 Drill/2 Build

Warm-Down:

150 choice

2011-12-30T18:00:00.003-05:00

A:
600 warm up (200 swim/100 kick)
6x75 @ 1:20 (kick/drill/swim by 25)
200 swim (no walls) @ 3:00
4x25 @ :35 (start @ the flags, sprint to wall)
200 swim (no walls) @ 3:00
4x25 @ :45 (underwater sprint kick, fins optional)
200 swim (no walls) @ 3:00
4x25 @ :40 (3-wide SPRINT!)
50 easy swim
6x50 @ :60 (odds: fly/back, evens: breast/free)
2 x [200 pull @ 3:00
4x50 @ :60 (kick hard on the wall until next interval)]
50 easy recovery
300 pull (3/5/7 breathing pattern by 50)
8x25 @ :30 (3, 2, 1, 0 breaths per 25)
200 cool down
*3700 total*

B:
600 warm up (200 swim/100 kick)
4x75 @ 1:45 (kick/drill/swim by 25)
150 swim (no walls) @ 3:00
4x25 @ :45 (start @ the flags, sprint to wall)
150 swim (no walls) @ 3:00
4x25 @ :55 (underwater sprint kick, fins optional)
150 swim (no walls) @ 3:00
4x25 @ :50 (3-wide SPRINT!)
50 easy swim
4x50 @ 1:10 (25 free/25 non-free)
2 x [150 pull @ 3:00
3x50 @ 1:10 (kick hard on the wall until next interval)]
50 easy recovery
200 pull (3/5 breathing pattern by 50)
6x25 @ :30 (3, 2, 1 breaths per 25)
200 cool down
*3100 total*

C:
600 warm up (200 swim/100 kick)
4x75 w/:20 rest (kick/drill/swim by 25)
150 swim (no walls) w/:30 rest
4x25 w/:20 rest (start @ the flags, sprint to wall)
150 swim (no walls) w/:30 rest
4x25 w/:20 rest (underwater sprint kick, fins optional)
150 swim (no walls) w/:30 rest
4x50 w/:15 rest (25 free/25 non-free)
2x150 pull w/:20 rest
100 cool down
*2200 total*

2011-12-28T15:36:00.003-05:00

A:
500 warm up
4x250 @ 4:00 (50 free/50 back/50 free/50 back/50 free)
3x300 swim (1 @ 4:30,1 @ 4:20, 1 @ 4:10)
50 easy
3x300 pull (1 @ 4:20,1 @ 4:10, 1 @ 4:00)
100 easy
6x150 @ 2:30 (50 kick/100 swim)
200 cool down
*4400 Total*

B:
500 warm up
4x150 @ 3:00 (50 free/50 non-free/50 free)
3x200 swim @ 3:45 (descend 1-3)
50 easy
3x200 pull @ 3:30 (descend 1-3)
50 easy
6x150 @ 3:30 (50 kick/100 swim)
200 cool down
*3500 Total*

C:400 warm up
3x150 w/:30 seconds rest (50 free/50 non-free/50 free)
3x150 swim w/:20 seconds rest (descend 1-3)
50 easy
3x150 pull w/:20 rest (descend 1-3)
50 easy
3x150 w/:30 rest (fins optional) (50 kick/100 swim)
100 cool down
*2400 Total*

2011-12-22T15:37:00.000-05:00

(Long Course)

Warm-up:

8 x 50 (15-20 sec rest)

-25 Drill/25 Swim

300 Pull buoy -100 Strong/100 mod/100 Strong

200 Swim Build

100 Pull buoy Strong Effort!

100 Swim FAST!

200 Pull (build)

300 Swim 80% effort

50 ez recovery

2 x 150

-50 Drill/50 Build/50 Fast

50 ez recovery

6 x 50 (from middle of pool, flip turn work)

-Fast before and after wall (middle of 50 fast)

200 Choice EZ

2011-12-21T08:29:00.002-05:00

A:
600 warm up (200 swim/100 kick x 2)
6x25 underwater kick @ :60
6x50 swim @ :60 (descend stroke count 1-6)
6x50 @ :55 (first 1/3 fast, remainder easy)
2 x [50 FAST, 100 easy, 100 FAST, 50 easy @ :60 per 50]
400 pull w/:45 rest
2 x [50 FAST, 100 easy, 100 FAST, 50 easy @ :60 per 50]
400 pull
200 cool down
*3500 Total*

B:
600 warm up (200 swim/100 kick x 2)
6x25 underwater kick @ :60
6x50 swim @ 1:10 (descend stroke count 1-6)
6x50 @ 1:05 (first 1/3 fast, remainder easy)
2 x [50 FAST, 100 easy, 100 FAST, 50 easy @ 1:15 per 50]
400 pull w/:45 rest
8x50 @ 1:15 (25 free/25 non-free)
300 cool down
*3000 Total*

C:
600 warm up (200 swim/100 kick x 2)
4x25 underwater kick with fins @ :60
6x50 swim w/:20 rest (descend stroke count 1-6)
6x50 w/:20 rest (first 1/3 fast, remainder easy)
2 x [4x50 w/:30 rest (one FAST, one easy, repeat)
300 pull w/:45 rest]
200 cool down*2500 Total*

2011-12-19T13:30:00.004-05:00

**Long Course Meters**

A:
500 choice warm up
4x150 @ 2:50 (kick/drill/swim by 50)
4x200 pull @ 3:05
4x250 @ 5:00 (free/back/free/back/free by 50)
4x300 @ 5:00 (swim, descend 1-4)
200 cool down
*4300 Total*

B:
500 choice warm up
4x150 @ 3:30 (kick/drill/swim by 50)
4x150 pull @ 3:00
4x150 @ 3:20 (free/non-free/free by 50)
4x200 @ 4:00 (swim, descend 1-4)
200 cool down
*3300 Total*

C:
500 choice warm up with fins
4x150 w/:30 seconds rest (kick/drill/swim by 50)
4x150 pull w/:20 seconds rest
4x150 w/:30 rest (free/non-free/free by 50)
200 cool down
*2500 Total*

2011-12-16T13:40:00.000-05:00

I apologize for the lack of workouts this week. I was out sick on Wednesday and Friday.
We are having swim practice @ the NTC every day this week (on our regular schedule). Friday will be a shorter practice in the water with a fun holiday brunch party afterwards.
Monday, the day after Christmas, there will be NO practice. The NTC is opening late and we will not be swimming.
Happy Holidays to everyone, whether you are a local or long-distance member, happy swimming!
Coach Sara:)

2011-12-15T13:40:00.000-05:00

Warm-up:

400 Choice

100 Long course/4 x 25 snake> 2x

Main Set:

5 x 100 (20 sec rest b/w each)

-Descend 1-5

100 ez

6 x 50 (15 sec rest)

-25 Kick/25 Sail

4 x 150 (20 sec rest)

50 Pull Mod/100 STRONG!

100 ez

6 x 50 (15 sec rest)

25 SPRINT/25 ez

100 ez

200 Pull Warm-down

2011-12-12T11:00:00.002-05:00

**Long Course Meters**

Warm Up:
200 swim/200 pull/200 kick/200 swim

A:
6x50 swim @ :60 (descend 1-3, 4-6)
100 @ 1:40, 200 @ 3:10, 300 @ 4:40, 400 @ 6:10 (all swim)
400 @ 6:00, 300 @ 4:30, 200 @ 3:00, 100 @ 1:30 (all pull)
100 easy recovery
6x50 @ 1:05 (25 IM drill/25 free swim)
4x200 @ 3:30 (IM/free by 25)
200 cool down
*4500 Total*

B:
6x50 swim @ 1:10 (descend 1-3, 4-6)
100 @ 2:00, 200 @ 4:00, 300 @ 6:00 (all swim)
300 @ 6:00, 200 @ 4:00, 100 @ 2:00 (all pull)
100 easy recovery
6x50 @ 1:15 (25 drill/25 swim)
4x150 w/:20 rest (free/non-free/free by 50)
200 cool down
*3500 Total*

C:
6x50 swim w/:20 rest (descend 1-3, 4-6)
100, 200, 300 with :30 rest (all swim)
300, 200, 100 with :20 rest (all pull)
6x50 w./:15 rest (25 drill/25 swim)
100 cool down
*2700 Total*

2011-12-07T21:22:00.001-05:00

W-up:

400 Choice

Main Set:

12 x 25 (on :30-50) with Board

-25 Kick/25 Catch-up Drill/25 Sail Boat> Repeat 4x

5 x 200 Pull on 3:00-4:00

-Odd #s Build

-Even #s STRONG effort

12 x 25 (on :40-1:00)

-25 FAST Kick/25 Strong Swim/25 FAST Swim> Repeat 4x

Fins On

8-12 x 50 (on :50-1:15)

-Fast off walls, working on breakouts!

200 Choice Warm-down

2011-12-07T13:59:00.001-05:00

A:
600 warm up (100 free/100IM drill/100 kick x 2)
5x50 @ :60 (25 right arm/25 left arm)
5x50 @ :55 (catch-up drill with a single paddle or stick)
5x50 @ :50 (fist drill with paddles)
Main set: 25/50/75/100/75/50/25 (400 total)
1st round - all swim, @ :25 per 25, first 25 of each segment is FAST!
2nd round - pull, @ :25 per 25, 3/5/7/9 breathing pattern by 25
3rd round - pull, @ :25 + :20 per 25, all strong effort
4th round - swim @ :25 + :20 per 25, all strong effort
5th round - reverse IM order, @ :30 + :25 per 25
6th round - first 25 of each segment is kick, @ :30 + :25 per 25
6x75 @ 1:15 with fins (25 sprint kick, 50 easy swim)
200 cool down
*4400 Total*

B:
600 warm up (200 swim/100 kick x 2)
5x50 @ 1:10 (25 right arm/25 left arm)
5x50 @ 1:05 (catch-up drill with a single paddle or stick)
5x50 @ :60 (fist drill with paddles)
Main set: 25/50/75/100/75/50/25 (400 total)
1st round - all swim, @ :30 per 25
2nd round - pull, @ :30 per 25
3rd round - swim, @ :30 per 25, first 25 of each segment is FAST!
4th round - pull, @ :30 per 25, first 25 of each segment is FAST!
5th round - with fins, first 25 of each segment is kick, @ :30 per 25
200 cool down
*3500 Total*

C:
600 warm up (200 swim/100 kick x 2)
6x50 w/:15 rest (25 right arm/25 left arm)
6x50 w/:15 rest (catch-up drill with a single paddle, stick or kickboard)
Main set: 25/50/75/100/75/50/25 (400 total)
1st round - all swim, with :15 seconds rest after each segment
2nd round - all pull, with :15 seconds rest after each segment
3rd round - swim, with :15 rest, first 25 of each segment is FAST!
100 cool down
*2500 Total*

2011-12-05T12:07:00.001-05:00

A:
900 warm up (3x: 200swim/50 kick/50 drill)
8x75 IM order @ 1:15 (drill/swim/freestyle by 25)
6x50 pull @ :45
3 x [300 pull @ 4:30
2x100 IM @ 1:40]
50 easy
all swim: 4x50 @ :45; 2x100 @ 1:25; 1x200 @ 2:45; 2x100 @ 1:25; 4x50 @ :45
200 cool down
*4500 Total*

B:
900 warm up (3x: 200swim/50 kick/50 drill)
6x75 @ 1:30 (free/non-free/free by 25)
4x50 pull @ :55
3 x [200 pull @ 3:45
3x50 swim @ :60, descend stroke count]
50 easy
all swim: 3x50 @ :60; 2x75 @ 1:20; 1x150 @ 2:30; 2x75 @ 1:20; 3x50 @ :60
200 cool down
*3500 Total*

C:
600 warm up (2x: 200swim/50 kick/50 drill)
6x75 w/:20 rest (free/non-free/free by 25)
4x50 pull w/:15 rest
3 x [200 pull w/:30 rest
3x50 swim w/:15rest, descend stroke count]
all swim: 3x50 @ :60; 2x75 @ 1:20; 1x150 @ 2:30; 2x75 @ 1:20; 3x50 @ :60
100 cool down
*2400 Total*

2011-12-02T09:55:00.001-05:00

A:
200 swim/200 pull/200 kick/200 swim
8x50 @ :60 (25 fast/25 easy/kick hard on the wall until next interval)
4x100 @ 2:00 (25 Frog-on-a-Lilypad/25 kick/50 swim)
10x75 w/fins @ 1:15 (25 underwater/25 swim/25 Tarzan drill)
50 easy
4x150 pull @ 2:15 (3/5/7 breathing pattern by 50)
400 IM (25 kick/25 drill/25 swim/25 freestyle)
6x100 IM @ 1:45
4x50 w/:20 rest (25 Feet-first/25 swim)
200 cool down
*4400 Total*

B:
200 swim/200 pull/200 kick/200 swim
6x50 @ 1:05 (25 fast/25 easy/kick hard on the wall until next interval)
3x100 @ 3:00 (25 Frog-on-a-Lilypad/25 kick/50 swim)
8x75 w/fins @ 1:30 (25 underwater/25 swim/25 Tarzan drill)
50 easy
4x100 pull @ 2:00 (3/5 breathing pattern by 25)

300 (25 kick/25 drill/25 swim x 3)
6x75 @ 1:30 (25 free/25 non-free/25 free)
200 cool down
*3400 Total*

C:
200 swim/200 pull/200 kick
6x50 w/:10 rest (25 fast/25 easy/:10 seconds kick hard on the wall)
3x100 w/:30 rest (25 Frog-on-a-Lilypad/25 kick/50 swim)
6x75 w/fins w/:30 rest (25 underwater/25 swim/25 Tarzan drill)
3x100 pull w/:20 rest (3/5 breathing pattern by 25)

300 (25 kick/25 drill/25 swim x 3)
4x75 @ 1:30 (25 free/25 non-free/25 free)

100 cool down
*2600 Total*

2011-12-01T21:22:00.000-05:00

W-up:

6 x 100 (20 sec rest b/w ea)

#1 Swim #2 Drill #3 Kick >Repeat

Main Set:

300 Pull

-Build each 100

3 x 100 on 1:45 (Hold 1:20-1:40)

6 x 50 (15 sec rest b/w ea)

2 Kick/2 Build/2 FAST!

4 x 50 (on :50-1:10)

-1 Fast/1 ez

2 x 100 STRONG Effort! (30 sec rest b/w each)

-Record time

200 Pull Breathe every 3/5 by 50

12-16 x 25 (on :35-55)

Breathing pattern 3/2/1/0 by 25

200 Choice Warm-Down

2011-11-30T09:45:00.001-05:00

A:
FINS ON -
500 warm up
4x50 kick @ :55
4x50 drill (25 right arm/25 left arm) @ :55
4x50 drill (catch-up with stick or single paddle) @ :55
- FINS OFF
4x50 drill (fist drill) @ :55
4x50 descend 1-4 @ :50
4x150 @ 2:20 (50 FAST/50 easy/50 backstroke)
4x75 @ 1:15 (25 FAST/25 easy/25 backstroke)
4x150 pull @ 2:10 (50 FAST/50 easy/50 backstroke)
4x75 @ 1:20 (50 easy swim/25 FAST kick)
4x150 @ 2:30 (25 fly/free/back/free/breast/free by 25)
4x75 @ 1:15 (back/breast/free by 25)
200 cool down
*4400 Total*

B:
FINS ON -
500 warm up
4x50 kick @ :60
4x50 drill (25 right arm/25 left arm) @ :60
4x50 drill (catch-up with stick or single paddle) @ :60
- FINS OFF
4x50 drill (25 fist drill/25 swim) @ :60
4x50 descend 1-4 @ :55
3x150 @ 3:00 (50 FAST/50 easy/50 non-free)
4x75 @ 1:30 (25 FAST/25 easy/25 FAST)
3x150 pull @ 2:45 (50 FAST/50 easy/50 breathing every 5)
4x75 @ 1:45 (50 easy swim/25 FAST kick)
4x75 @ 1:30 (25 easy/25 FAST/25 easy)
200 cool down
*3500 Total*

C:
FINS ON -
400 warm up
4x50 kick w/:15 rest
4x50 drill (25 right arm/25 left arm) w/:15 rest
4x50 drill (catch-up with stick or single paddle) w/:15 rest
- FINS OFF
4x50 drill (25 fist drill/25 swim) w/:15 rest
3x150 w/:30 rest (3x:25 FAST/25 easy)
4x75 w/:20 rest (50 easy swim/25 FAST kick)
3x150 pull w/:30 rest (3x:25 FAST/25 easy)
100 cool down
*2500 Total*

2011-11-29T16:32:00.000-05:00

Warm-up:

200 Swim/100 Kick

12 x 25 (on :40-:50)

Alt. 1 Kick/1 Drill/1 Build

Main Set:

200 Pull (on 3:00-3:50)

2 x 50 STRONG Effort (on 1:00-1:20)

**Repeat above 3x**

50 ez

100 Build (on 1:40-2:00)

4 x 25 FAST (on :45-:55)

**Repeat above 3x**

400 Fins

-100 Strong!/100 ez

Warm-Down:

150-200 choice

2011-11-28T14:18:00.001-05:00

**Long Course Meters**

A:
700 choice warm up
12x50 swim (3 @ :60, 3 @ :55, 3@ :50, 3@ :45)
2 x [400 pull @ 6:30
2x200 pull @ 3:15
6x50 @ :60 (odds: fly/back, evens: breast/free by 25)]
4x150 w/fins @ 2:30 (100 swim/50 kick)
200 cool down
*4300 total*

B:
600 choice warm up
12x50 swim (4 @ 1:15, 4 @ 1:05, 4@ :55)
2 x [300 pull @ 6:00
2x150 pull @ 3:00
6x50 @ 1:15 (25 free/25non-free)]
4x100 w/fins @ 2:30 (50 swim/50 kick)
200 cool down
*3600 total*

C:
500 choice warm up
8x50 swim w/:15 seconds rest (2 drill, 2 swim with perfect technique)
300 pull w/:30 rest
3x100 swim w/:15 rest
6x50 w/:15 rest (25 free/25 non free)
300 pull w/:30 rest
3x100 swim w/:15 rest
100 cool down
*2500 total*

2011-11-24T14:29:00.000-05:00

Happy Thanksgiving Swimmers!
I apologize for the lack of workouts for this week. I was busy with holiday activities and preparing for a 12 hour adventure race.
Happy Swimming,
Coach Sara:)

2011-11-21T10:07:00.001-05:00

**Long Course Meters**

A:
800 warm up (200 swim/200 kick/200pull/200swim)
12x50 @ :55 (descend stroke count 1-4, descend time 5-8, 3/5/7/9 breathing 9-12)
4x300 @ 5:30 (2x: 50 kick/100swim)
100 easy
3 x [50 pull @ :50, 100 pull @ 1:40, 150 pull @ 2:20]
300 cool down (50 backstroke/100 free)
*3900 Total*

B:
800 warm up (200 swim/200 kick/200pull/200swim)
12x50 @ 1:05 (descend stroke count 1-4, descend time 5-8, 3/5/7/9 breathing 9-12)
3x300 w/:30 rest (2x: 50 kick/100swim)
3 x [50 pull @ :60, 100 pull @ 2:00, 150 pull @ 3:00]
200 cool down
*3400 Total*

C:
800 warm up (200 swim/200 kick/200pull/200swim)
12x50 w/:15 rest (descend stroke count 1-4, descend time 5-8, 3/5/3/5 breathing 9-12)
3x300 w/:30 rest (2x: 50 kick/100swim) (use fins for #2)
100 cool down
*2400 Total*

2011-11-17T19:27:00.001-05:00

Warm-up:

400 (100 Swim/50 Kick)

Main Set:

2 x 50 FAST Kick (on 1:05-1:20)

100 Mod. Pull (on 1:40-2:10)

Repeat Above set 4x

100 ez recovery Swim

50 FAST kick for TIME!!!

50 ez swim

500 FAST for time

200 Mod Pull (breathe 3/5 by 50)

4 x 50 (on 1:10-1:30)

-25 Drill/25 Build

300 Fins

-100 Swim/50 Kick>2x

2011-11-15T19:40:00.000-05:00

Warm-up:

5 min Choice Swim

3 min Choice Kick

Main Set:

100 Build (15 sec rest)

2 x 50 (10 sec rest)

-25 Drill/25 Build

4 x 25 Strong Effort! (10 sec rest b/w each)

30 seconds recovery

*REPEAT SET 5X**

Ladder Set:

25/50/75/100/100/75/50/25

-10 sec rest b/w each…buildup the ladder Hold Strong effort down the ladder

200-300 ez pull

2011-11-14T12:11:00.001-05:00

**Long Course Meters**

A:
600 warm up (200 swim/100 kick x 2)
8x50 @ :60 (descend stroke count 1-4, 5-8)
4x200 pull @ 3:20
8x50 @ :60 (descend time 1-4, 5-8)
6x150 swim (2 @ 2:40, 2 @ 2:30, 2@ 2:20)
8x50 @ :60 (25 IM order/25 free)
600 cool down (100 swim/50 kick)
*4100 Total*

B:
600 warm up (200 swim/100 kick x 2)
8x50 @ 1:10 (descend stroke count 1-4, 5-8)
4x150 pull @ 3:00
8x50 @ 1:10 (descend time 1-4, 5-8)
4x150 swim @ 3:00
8x50 @ 1:15 (25 non-free/25 free)
300 cool down (100 swim/50 kick)
*3300 Total*

C:
300 warm up (200 swim/100 kick)
8x50 w/:15 rest (descend stroke count 1-4, 5-8)
4x150 pull w/:30 rest
8x50 w/:15 rest (descend stroke count 1-4, 5-8)
4x150 swim w/:30 rest
100 cool down
*2400 Total*

2011-11-11T09:03:00.000-05:00

Everyone:
600 warm up (400 swim/200 kick)
3x Group Snake (A's start @ 350y, B's start @ 300y, C's start @ 200y...goal is to finish first!)

A:
8x50 @ :50 (25 tarzan drill, 25 swim)
1x300 swim (no walls/turn @ the "T")
6x50 @ :60 (IM/free by 25)
1x300 pull (3/5 breathing pattern by 50)
4x50 @ :60 (kick hard on wall between reps)
1x300 (50 kick w/board, 50 pull w/board)
2x50 @ :60 (5 strokes, somersault, repeat)
1x300 swim (descend by 100)
1x600 cool down (4x: 100 swim/50 kick)
*4400 Total*

B:
6x50 @ 1:10 (25 tarzan drill, 25 swim)
1x200 swim (no walls/turn @ the "T")
4x50 @ 1:15 (non-free/free by 25)
1x200 pull (3/5 breathing pattern by 50)
3x50 @ 1:10 (kick hard on wall between reps)
1x200 (50 kick w/board, 50 pull w/board)
4x25 @ :40 (descend stroke count 1-4)

1x200 swim (descend by 50)
1x300 cool down (2x: 100 swim/50 kick)
*3300 Total*

C:
6x50 w/:20 rest (25 tarzan drill, 25 swim)
1x200 swim (no walls/turn @ the "T")
4x50 w/:20 rest (non-free/free by 25)
1x200 pull (3/5 breathing pattern by 50)
4x25 @ :50 (descend stroke count 1-4)

1x200 swim (descend by 50)
1x300 cool down (2x: 100 swim/50 kick)
*2700 Total*

2011-11-10T09:02:00.000-05:00

Warm-up:

500 (200 Swim/100 Kick/100 Swim/100 Kick)

Main Set:

8 x 50 (on 1’-1:20)

-25 Strong Kick/25 Sailboat

4 x 125 (on 2’-2:30)

-100 Pull (build)/25 Kick FAST

3 x [2 x 25 FAST Swim w/ 5 sec rest…50 Ascend 10 sec rest…100 Mod. Pull 20 sec rest]

8 x 50 (on :55-1:15)

-25 Drill/25 Build

500 Fins

200 Strong Swim/50 ez Kick/200 Ascend/50 ez kick

2011-11-09T18:19:00.000-05:00

A:
500 warm up
4x150 @ 2:30 (50 kick/50 drill/50 swim)
14x25 @ :30 (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez)
4 x [200 swim moderate (record your time) @ 3:00
100 swim (faster than 1/2 of 200 time) @ 1:30
50 swim (faster than 1/2 of 100 time) @ :45
200 easy (50 kick/50 pull with board) w/:30 rest]
6x100 @ 1:45 (free/back/breast/free by 25)
200 cool down
*4400 Total*

B:
500 warm up
3x150 @ 3:30 (50 kick/50 drill/50 swim)
14x25 @ :40 (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez)
4 x [100 swim moderate (record your time) @ 2:00
50 swim (faster than 1/2 of 100 time) @ :60
150 easy (50 pull/50 kick/50 pull with board) @ 4:00]
8x75 @ 1:30 (free/non-free/free by 25)
200 cool down
*3300 Total*

C:
400 warm up
3x150 w/:30 seconds rest(50 kick/50 drill/50 swim)
14x25 w/:15 rest (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez)
2 x [100 swim moderate (record your time) w/:20 rest
50 swim (faster than 1/2 of 100 time) w/:20 rest
150 easy (50 pull/50 kick/50 pull with board) w/:30 rest]
6x75 w/:30 rest (free/non-free/free by 25)
100 cool down
*2400 Total*

2011-11-08T18:23:00.000-05:00

Warm-up:

500 Pull

200 Kick

Main Set:

4 x [50 (25 Drill/25 Build) 2 x 25 SPRINT]

500 Pull (2 x 200 Build/100 mod)

10 x 25 Sprint! (on 40-45 sec)

300 Pull (100 ez/100 mod/100 Strong)

8 x 25 Sprint! (from middle of pool :40-45 sec)

200 ez

2011-11-07T20:03:00.001-05:00

**Long Course Meters**

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x100 swim @ 1:40 (descend 1-3, 4-6)
4x150 pull @ 2:30
3x200 swim @ 3:20 (negative split @ the 100 wall)
2x300 pull @ 5:00 (3/5 breathing pattern by 50)
1x600 (200 IM kick, 200 IM drill, 200 IM swim)
200 cool down
*4100 Total*

B:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x100 swim @ 2:00 (descend 1-3, 4-6)
4x150 pull @ 3:00
3x200 swim @ 4:00 (negative split @ the 100 wall)
2x300 pull (#1: free/non-free by 50, #2: 3/5 breathing pattern)

200 cool down
*3500 Total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
6x100 swim w/:20 seconds rest (descend 1-3, 4-6)
4x150 pull w/:30 seconds rest (distance per stroke)
3x200 swim w/:30 rest (3/5 breathing pattern by 50)
100 cool down*2500 Total*

2011-11-04T08:51:00.000-04:00

A:
600 warm up (100 swim/50 kick)
8 minute kick (:45 second easy kick, :30 second vertical HARD kick)
8x50 @ :50 (descend stroke count 1-4, 5-8)
3 x [4x25 @ :30 (tarzan drill)
1x200 swim (no walls)]
3 x [4x25 Down & Outs
1x200 pull (DPS)]
3 x [4x25 @ :30 (dolphin kick on back)
1x200 @ 3:30 (free/IM)]
200 Cool down
*4300 total*

B:
600 warm up (100 swim/50 kick)
8 minute kick (:45 second easy kick, :30 second vertical HARD kick)
8x50 @:60 (descend stroke count 1-4, 5-8)
3 x [4x25 @ :40 (tarzan drill)
1x150 swim (no walls)]
3 x [4x25 Down & Outs
1x150 pull (DPS)]
3 x [4x25 @ :45 (dolphin kick on back)
1x150 @ 3:30 (free/non-free/free)]
100 Cool down
*3600 total*

C:
450 warm up (100 swim/50 kick)
6 minute kick (:45 second easy kick, :30 second vertical HARD kick)
6x50 w/:15 rest (descend stroke count 1-6)
3 x [2x25 (tarzan drill)
1x100 swim (no walls)]
3 x [2x25 drill
1x100 pull (DPS)]
3 x [2x25 non-free
1x100 3/5 breathing pattern by 25]
100 Cool down
*2400 total*

2011-10-31T15:48:00.004-04:00

*Long Course Meters

A:
400 swim/200 kick warm up
4x150 w/fins @ 2:30 (100 swim/50 kick)
3x300 @ 5:00 (100 free/100 IM/100 free)
4x200 pull @ 3:10 (descend 1-4)
3x300 swim w/:15 seconds rest (3/5/7 breathing pattern by 50)
6x100 (2@ 1:30, 2@ 1:40, 2@ 1:50)
*4400 Total*

B:
400 swim/200 kick warm up
4x150 w/fins @ 3:00 (100 swim/50 kick)
4x150 @ 3:30 (50 free/50 non-free/50 free)
4x150 pull @ 3:00 (descend 1-4)
4x150 swim w/:15 seconds rest (3/5/7 breathing pattern by 50)
6x100 @ 2:00 (2 fast, 2 medium, 2 easy)
*3600 Total*

B:
400 swim/200 kick warm up
4x150 w/fins w/:15 rest (100 swim/50 kick)
4x150 w/:20 rest (50 free/50 non-free/50 free)
4x150 pull w/:20 rest (3/5/3 breathing pattern by 50)
100 cool down*2500 Total*

2011-10-28T09:27:00.002-04:00

1st-Monthly (in the warmer months only) NTC Masters Swimming Continuous 1-Hour Aquathlon
With the pool set up short course, the back gate open, and the lights on the soccer fields, the NTC Masters swimmers participated in the first 1-Hour Continuous Aquathlon workout.
15 minute warm up in the pool
60 minutes of [ 300y snake in the pool
quick transition on the pool deck into running shoes
2 or 3 running loops of the grassy fields
quick transition out of shoes into goggles
dive back into pool at the start of the snake]
5 minute cool down
Celebrate!!

Today was our Halloween-themed brunch party. Thanks to everyone who attended, brought yummy treats, and stayed after to eat and chat:)

2011-10-26T22:27:00.002-04:00

10 minute choice warm up

8x75 @ 1:30 (kick/drill/swim by 25)

2 x [3x100 pull @ 1:25

4x75 swim @ 1:05 (strong effort)

6x50 @ :55 (IM/free by 25)]

2 x [300 easy pull (3/5 breathing pattern by 50)

14x25 fast @ :20, ez @ :30 (1 FAST, 1ez, 2 FAST, 1ez, 3FAST, 1ez, 4FAST, 1ez)]

200 cool down

*4400 Total*

10 minute choice warm up

6x75 @ 1:45 (kick/drill/swim by 25)

2 x [3x100 pull @ 1:50

4x75 swim @ 1:20 (strong effort)

6x50 @ 1:10 (non-free/free by 25)]

300 easy pull (3/5 breathing pattern by 50)

14x25 fast @ :30, ez @ :40 (1 FAST, 1ez, 2 FAST, 1ez, 3FAST, 1ez, 4FAST, 1ez)]

200 cool down

*3500 Total*

10 minute choice warm up

6x75 w/:15 seconds rest (kick/drill/swim by 25)

2 x [3x100 pull w/:10 rest

4x75 swim w/:20 rest (strong effort)

6x50 w/:15 rest (non-free/free by 25)]

100 cool down

*2800 Total*

2011-10-20T15:54:00.000-04:00

Warm-up:(Fins optional)

300 choice

4 x 50 (on 1:00-1:20)

-25 Kick Strong/25 Sail boat

Main Set:

3 x [200 pull mod/100 Ascend]

14 x 50 (Fast on :50-1:00/Ez on 1:00-1:20)

-1 FAST/1 EZ

-2 FAST/1EZ

-3 FAST/1 EZ

-4 FAST/1 EZ

Fins:

2 x 125 (20 sec rest b/w ea)

-100 FAST/25 ez

300-600

100 Fly kick on back/50 Swim

Warm-Down:

200 Choice

2011-10-17T15:28:00.001-04:00

*Long Course Meters*

A:
500 warm up
6x100 @ 2:00 (25 kick/50 drill/25 swim)
6x50 pull @ :50 (distance per stroke)
6x150 pull @ 2:30 (descend 1-3, 4-6)
6x50 swim @ :50 (distance per stroke)
6x150 swim @ 2:40 (descend 1-3, 4-6)
100 easy
6x100 @ 2:00 (free/back/breast/free by 25)
300 cool down
*4500 Total*

B:
500 warm up
6x100 w/fins @ 2:00 (25 kick/50 drill/25 swim)
6x50 pull @ 1:05 (distance per stroke)
4x150 pull @ 3:00 (descend 1-4)
6x50 swim @ 1:05 (distance per stroke)
4x150 swim @ 3:00 (descend 1-4)
50 easy
400 cool down (non-free/free by 50)
*3400 Total*

C:
500 warm up
6x100 w/fins w/:20 seconds rest (25 kick/50 drill/25 swim)
4x300 w/:60 seconds rest (#1,3 pull; #2,4 swim)
300 cool down (non-free/free by 50)

*2500 Total*

2011-10-10T17:39:00.001-04:00

*Long Course Meters*

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
5x200 pull @ 3:10 (descend 1-5)
4x300 @ 5:30 (100 IM/100 free/100 IM)
6x150 @ 2:40 with fins (100 swim/50 kick)
200 cool down
*4200 total*

B:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x150 pull @ 3:00
4x250 @ 5:30 (50 free/50 non-free/50 free/50 non/50 free)
4x150 w/:15 seconds rest, with fins (100 swim/50 kick)
200 cool down
*3600 total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
4x150 pull w/:20-:30 seconds rest (descend 1-4)
4x150 w/:20 rest (50 free/50 non-free/50 free)
4x150 w/:20 rest with fins (100 swim/50 kick)
100 cool down
*2500 total*

2011-10-07T14:06:00.005-04:00

A:
500 choice warm up
8x75 @ 1:15 (back/breast/free by 25)
5 x [150 pull @ 2:15
2x50 strong swim @ :40
2x25 non-free @ :30]
100 easy recovery
12x25 @ :30 (4: descend stroke count, 4: descend time, 4: descend breaths to 0)
8x50 SPRINT (in relay form if possible) with :60 rest
4x150 2:40 (50 kick/100 swim)
200 cool down
*4200 Total*

B:
500 choice warm up
8x50 @ 1:05 (non-free/free by 25)
4 x [150 pull @ 2:45
2x50 strong swim @ :50
2x25 non-free @ :40]
100 easy recovery
12x25 @ :40 (4: descend stroke count, 4: descend time, 4: descend breaths to 1)
4x150 @ 3:20 (50 kick/100 swim)
200 cool down
*3300 Total*

C:
400 choice warm up
8x50 w/:10 seconds rest (drill/free by 25)
4 x [100 pull w/:15 rest
2x50 strong swim w/:15 rest]
50 easy recovery
12x25 w/:10 rest (4: descend strokes, 4: descend time, 4: descend strokes)
200 cool down
*2500 Total*

2011-10-06T13:59:00.000-04:00

Warm-up: (Fins optional)

300 Choice Swim

Main Set:

8 x 25

-1 ez/1 Build

6 x 25 FAST Kick!!! (on :30-40)

50 EZ swim

4-6 x 75 (on 1:15-1:40)

-25 FAST Kick/25 FAST Swim/25 ez swim

50 EZ swim

4 x 100 (on 1:40-2:00)

-FAST Swim!!

Warm-down:

100-300 ez pull

2011-10-04T15:28:00.000-04:00

Warm-up: (fins)

500

-250 Choice Swim/250 other than free

200 Choice Kick

Pre-Main Set:

5 x 50 (on :55-1:15)

-Mod swim working on 3 fly kicks (underwater) off the walls

5 x 50 (on :55-1:15)

-Same as above, but take at least 1 stroke before you breathe

5 x 50 (on :55-1:15)

-Same as 2 sets, but add intensity…strong off the walls

Main Set:

15 min TIMED Swim (count your laps)

100 ez recovery swim

2 x 200 pull (20 sec rest)

-50 Shark Drill/50 mod pull>repeat

2011-10-03T01:00:00.000-04:00

A:
500 swim, 400 pull, 300 kick, 200 IM Drill, 100 Tarzan drill
15x100 swim (5 @ 1:30, 5 @ 1:25, 5 @ 1:20)
50 easy
8x100 IM (4 @ 1:45, 4 @ 1:40)
6x100 pull @ 1:30 (breathing pattern is every 5)
200 cool down
*4650 Total*

B:
500 swim, 400 pull, 300 kick, 200 Drill, 100 Tarzan drill
12x100 swim (4 @ 2:00, 4 @ 1:50, 4 @ 1:45)
50 easy
8x100 pull @ 2:00 (3/5 breathing pattern by 50)
100 cool down
*3650 Total*

C:
400 swim
300 pull
200 kick
100 Drill
9x100 swim w/:15 sec rest(1 easy, 1 medium, 1 STRONG, repeat)
50 easy
8x50 w/:20 sec rest (free/non-free by 25)
100 cool down
*2450 Total*

2011-09-30T01:00:00.000-04:00

A:
600 choice warm up with fins
12x50 kick w/ fins (4 fly, 4 back, 4 free) @ :55
6x50 swim @ :50 (build each 50 to FAST!)
6 x [150 swim STRONG @ 2:00

50easy @ 1:15]
400 pull @ 6:00, 300 pull @ 4:30, 200 pull @ 3:00, 100 pull @ 1:30
10x50 Shooters w/ fins @ 1:15 (try to kick 25 yards underwater

w/nobreath…swim remainder of the 50 easy)
200 cool down
*4400 Total*

B:
500 choice warm up with fins
8x50 kick w/ fins @ 1:00
6x50 swim @ 1:00 (build each 50 to FAST!)
4 x [150 swim FAST @ 2:45

50easy @ 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 yards underwater

w/no breath…then swim the remainder of the 50easy!)
100 cool down
*3500 Total*

C:
400 choice warm up with fins
6x50 kick w/ fins w/:20 sec rest
4x50 swim w/:30 sec rest (build each 50 to FAST!)
4 x [100 swim FAST w/:10 sec rest

50easy w/:30 sec rest]
2x200 pull w/:30 sec rest (focus on distance per stroke)
6x50 Shooters w/ fins w/:30 rest (try to kick 25 yards

w/nobreath…swim the remainder of the 50 easy!)
100 cool down
*2300 Total*

2011-09-28T01:00:00.000-04:00

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 FAST!!! w/partner rest (one person swims, one rests, switch)
500 pull (3/5 breathing pattern by 50)
8x25 FAST!!! w/partner rest (combine so there are 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 FAST!!! w/partner rest (combine so there are 3-4 people per lane)
400 pull (3/5 breathing pattern by 50)
6x25 FAST!!! w/partner rest (combine so there are 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 non-stop kick (:40 easy, :20 FAST!!!!, repeat)
9x50 w/:20 sec rest (2: drill, 1: 25 fast/25 easy, repeat)
12x25 w/:15 seconds rest (1: FAST!!!, 1: easy)
300 pull (3/5 breathing pattern by 50)
100 cool down
*2300-ish Total*

2011-09-27T16:26:00.000-04:00

Warm-up: (fins)

5 x 100 (20 sec rest b/w each)

-50 Swim/50 Kick

300 Pull

-Breathe 3/5 by 50

Main Set:

6 x 150 (on 2:40-3:10)

100 Pull (w/ buoy only)/50 Swim FAST (no buoy)

6-10 x 50 (on 1:15-1:40)

-25 mod swim/Climb out run to end of cement/ running dive into a 25 FAST!

6 x 50 (on 1:10-1:30)

-25 Tombstone kick/25 Shark Drill

Warm-down:

300 Pull Ascend

-100 Strong/100 Mod/100 ez

2011-09-26T01:00:00.000-04:00

A:
3x400 warm up w/:30 seconds rest between each

(1:swim, 2: kick/swim by 25, 3: non-free/free by 25)
8x50 @ :60 (5 breaths, 4 breaths, 3 breaths, 2 breaths per 50)
6x200 pull (2 @ 3:00, 2 @ 2:50, 2 @ 2:40)

100 easyrecovery
3 x [4x50 kick/drill @ :60 IM order

3x100IM @ 1:45]
200 cool down
*4600 Total*

B:
3x400 warm up w/:30 seconds rest between each

(1:swim, 2: kick/swim by 25, 3: non-free/free by 25)
8x50 @ 1:10 (8 breaths, 6 breaths, 4 breaths, 3 breaths per 50)
6x150 pull (2 @ 3:00, 2 @ 2:50, 2 @ 2:40)
6x50 @ 1:05 drill/swim by 25
4x100 @ 2:15 non-free/free by 25
200 cool down
*3400 Total*

C:
2x400 warm up w/:30 seconds rest between each

(1:swim, 2: kick/swim by 25)
12x25 w/:20 sec rest (4 breaths, 3 breaths, 2 breaths per 25)
6x100 pull w/:30 sec rest (descend 1-3, 4-6)
8x50 w/:20 sec rest (drill/swim by 25)
100 cool down
*2300 Total*

2011-09-23T08:24:00.002-04:00

A:
200 swim
200 pull
200 kick
200 swim
8 minutes kicking (:40 seconds easy with a board, :20 seconds vertical kick hard)
100 easy swim
8x100 @ 1:55 (25 tarzan, 25 swim, get out of pool, dive in, 25 tarzan, 25 swim)
10x25 (1 easy, 1 fast) with a partner, one person rests, one swims, switch
4x200 swim @ 3:10 (no walls)
4x150 pull @ 2:15 (50 free/50 back/50 free)
5x50 @ :55 cool down
*4000-ish Total*

B:
200 swim
200 pull
200 kick
200 swim
8 minutes kicking (:40 seconds easy with a board, :20 seconds vertical kick hard)
100 easy swim
6x100 @ 3:00 (25 tarzan, 25 swim, get out of pool, dive in, 25 tarzan, 25 swim)
8x25 (1 easy, 1 fast) with a partner, one person rests, one swims, switch
3x150 swim @ 3:00 (no walls)
4x75 pull @ 1:30 (25 free/25 non-free/25 free)
5x50 @ 1:05 cool down
*3100-ish Total*

C:
200 swim
200 pull

200 swim
8 minutes kicking (:40 seconds easy with a board, :20 seconds vertical kick hard)
50 easy swim
6x50 w/:30 seconds rest (25 tarzan, get out of pool, dive in, 25 swim)
8x25 (1 easy, 1 fast) with a partner, one person rests, one swims, switch
4x100 pull w/:15 rest (3/5 breathing pattern by 25)
100 cool down*2000-ish Total*

2011-09-22T20:17:00.001-04:00

Warm-up: (Fins)

4 x 150 Choice

-100 Swim/50 Kick

(no fins)

16 x 25 (on :40-45)

-1-4 Breathe 3/2/1/0

-5-8 Descend stroke count

10 x 50 (on 1:10-1:20)

1 Drill/1 Build/5 pushups>repeat

5 x 100 (on 2:00)

-25 Swim Climb out jog to end of cement then dive back into pool/50 Swim @75 climb out again dive in and then swimlast 25

-Seated on kick board 10-20 ab twists w/ med ball

-20 med ball bounces (standing)

Repeat 2x

4 x 75 w/ med ball (on 1:50-2:00)

-25 Kick ball underwater/25 kick ball on surface/25 catch-up w/ ball

300-600 Paddles and Fins (Ascend, start fast end ez)

6 x 25 under waters w/ fins (on :45)

100 easy cool down swim

2011-09-19T18:13:00.003-04:00

A:
500 swim warm up
400 pull
300 IM (kick/drill/swim by 25)
200 kick choice
100 (tarzan drill/swim by 25)
12x100 swim (4 @ 1:30, 4 @ 1:25, 4 @ 1:20)
50 easy recovery
4x125 IM @ 2:15 (free/fly/back/breast/free by 25)
4x300 @ 5:00 (50 kick/100 swim, repeat) (descend 1-4)
200 cool down
*4600 Total*

B:
500 swim warm up
400 pull
300 swim (free/non-free by 25)
200 kick choice
100 (tarzan drill/swim by 25)
9x100 swim (3 @ 2:00, 3 @ 1:50, 3 @ 1:40)
50 easy recovery
6x150 @ 3:00 (25 kick/50 swim, repeat)
200 cool down
*3500 Total*

C:
500 swim warm up
400 pull
300 swim (free/non-free by 25)
200 kick choice
100 (tarzan drill/swim by 25)
6x100 swim w/:15 seconds rest (2 easy, 2 medium, 2 strong)
3x150 w/:30 rest (25 kick/50 swim, repeat)
100 cool down
*2600 Total*

2011-09-16T10:22:00.004-04:00

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
8x50 @ :60 (25 FAST, 25 easy, kick hard on wall until next interval)
3 x [3x25 @ :30 tarzan drill
125 swim NO WALLS! @ 2:00]
12x25 @ :30 (3/2/1/0 breaths, repeat)
2 x [50 ez @ :60 / 50 FAST @ :40
50 ez @ :60 / 100 FAST @ 1:20
50 ez @ :60 / 150 FAST @ 2:00
50 ez @ :60 / 200 FAST @ 2:40...all pull]
3x150 @ 2:30 (25 free/25 IM order)
200 cool down
*4300 Total*

B:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x50 @ 1:10 (25 FAST, 25 easy, kick hard on wall until next interval)
3 x [3x25 @ :40 tarzan drill
125 swim NO WALLS! @ 2:30]
8x25 @ :40 (4/3/2/1 breaths by 25, repeat)
2 x [50 ez @ 1:10 / 50 FAST @ :50
50 ez @ 1:10 / 100 FAST @ 1:40
50 ez @ 1:10 / 150 FAST @ 2:30...all pull]
4x75 @ 1:30 (25 free/25 non-free/25 free)
200 cool down
*3400 Total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
6x50 w/:10 seconds rest (25 FAST, 25 easy, kick hard on wall for :15 seconds)
3 x [25 tarzan drill, :10 rest, 125 swim NO WALLS! :30 rest]
2 x [50 ez w/:10 rest / 50 FAST w/:15 rest
50 ez @ w/:10 rest / 100 FAST w/:20 rest
50 ez @ w/:10 rest / 150 FAST w/:30 rest...first set pull, second set swim]
100 cool down*2400 Total*

2011-09-15T13:05:00.000-04:00

Warm-up: (Fins)

600- 100 Swim/50 Kick

6 x 50 (w/ Fins and Med. Ball) on 1:00-1:10

-25 Kick w/ ball/25 Catch-up w/ ball in streamline

6 x 25 (on fins w/ med ball) on :40-50

-Alt. 25 Kick

-25 Catch-up

4 x 150 (10 sec rest b/w each)

-100 Build/50 Kick w/ med ball

2 x [:30 sec out of water med ball bounce on floor…50 Freestyle swim FAST…:30 sec. Ab twists seated on kick board…50 Freestyle FAST…10 pushups]

300 mod. Pull breathe every 3 strokes

4 x 25 Med Ball toss

-25 Overhead/backwards throw

-25 Front/Chest throw

200 Choice ez

2011-09-14T10:23:00.000-04:00

Warm up ALL Groups:
600 (4x: 100 swim/50 kick)

A:
12x50 drill @ :55 (3 catch-up, 3 finger drag, 3 fist drill, 3 6/3/6 drill)
16x25 @ :30 (4: descend stroke count, 4: descend time, repeat)
3 x [100 RACE for time!!, 100 easy @ 3:30]
400 easy pull (Distance Per Stroke!)
3 x [100 RACE for time!!, 100 easy @ 3:30]
400 easy pull (Distance Per Stroke!)
6x75 @ 1:15 (back/breast/free by 25)
200 cool down
*4200 Total*

B:
12x50 drill @ 1:05 (3 catch-up, 3 finger drag, 3 fist drill, 3 6/3/6 drill)
12x25 @ :40 (4: descend stroke count, 4: descend time, 4: descend stroke count)
3 x [75 RACE for time!!, 75 easy @ 3:30]
300 easy pull (Distance Per Stroke!)
3 x [75 RACE for time!!, 75 easy @ 3:30]
300 easy pull (Distance Per Stroke!)
4x75 @ 1:30 (free/non-free/free by 25)
200 cool down
*3100 Total*

C:
12x50 drill w/:10 seconds rest (3 catch-up, 3 finger drag, 3 fist drill, 3 6/3/6 drill)
8x25 w/:15 rest (4: descend stroke count, 4: descend time)
3 x [50 RACE for time!!, 50 easy @ 3:30]
200 easy pull (Distance Per Stroke!)
3 x [50 RACE for time!!, 50 easy @ 3:30]
200 easy pull (Distance Per Stroke!)
100 cool down
*2500 Total*

2011-09-13T11:23:00.000-04:00

Warm-up: (Fins)

300 Choice/200 Kick/100 drill

12 x 25 (on :45)

25 Kick underwater w/ board/25 Drill/25 Build>repeat

4-6 x 75 (on 1:30-1:45)

25 Drill/50 Build

Main Set:

200 Paddles/Pull buoy Mod. effort

150 Build Paddles only

100 FAST (on equipment)

50 ez

6 x 25 (on :40)

200 Paddles/Pull buoy Mod. effort

150 Build Paddles only

100 FAST (on equipment)

50 ez

200- 25Fly Kick on back/25 Swim>repeat

200- 25 Streamline underwater fly kick/25 Swim>repeat

100 choice ez

2011-09-12T13:31:00.000-04:00

Attention Local Swimmers (NTC members and NON members!)
We are hosting our monthly 2-hour swim clinic this weekend.
The price is $50 for everyone.
Sunday, September 18th, from 2:00-4:00pm at the National Training Center.
Find all the details and register HERE.

2011-09-12T11:13:00.002-04:00

**Long Course Meters**

Warm up for ALL groups:
200 swim
200 pull
200 kick
200 swim

A:
6x150 @ 3:00 (50 kick/100 swim)
All swim:
100 @ 1:40
200 @ 3:10
300 @ 4:40
400 @ 6:10
(extra :60 rest)
All pull:
400 @ 6:10
300 @ 4:40
200 @ 3:10
100 @ 1:40
4x150 @ 2:30 (50 free/non-free/free)
200 cool down
*4500 Total*

B:
4x150 @ 3:45 (50 kick/100 swim)
All swim:
100 @ 2:00
200 @ 4:00
300 @ 6:00
(extra :60 rest)
All pull:
300 @ 6:00
200 @ 4:00
100 @ 2:00
4x150 @ 3:30 (50 free/non-free/free)
200 cool down
*3400 Total*

C:
4x150 w/:30 rest (50 kick/100 swim) (fins are optional)
All swim:
100, 200 , 300 (with :20-30 seconds rest)
All pull:
300, 200, 100 (with :20-:300 sec rest)
100 cool down
*2700 Total*

2011-09-09T18:08:00.001-04:00

A:
500 choice warm up
6x125 @ 2:15 (kick/drill/easy swim/medium/fast by 25)
20x50 (fast @ :40, easy @ :60) (1 fast/1ez/2 fast/1ez/3 fast/1ez/4 fast/1ez/5 fast/1ez)
600 pull (4x:50 easy/50 medium/50 strong)
6x100 w/fins @ 1:40 (50 FAST kick/50 easy swim)
9x75 @ 1:10 (free/IM order/free by 25)
200 cool down
*4300 Total*

B:
500 choice warm up
6x125 @ 2:45 (kick/drill/easy swim/medium/fast by 25)
14x50 (fast @ :50, easy @ 1:20) (1 fast/1ez/2 fast/1ez/3 fast/1ez/4 fast/1ez)
450 pull (3x:50 easy/50 medium/50 strong)
4x100 w/fins @ 2:00 (50 FAST kick/50 easy swim)
6x75 @ 1:30 (free/non-free/free by 25)
200 cool down
*3400 Total*

C:400 choice warm up
4x125 w/:30 seconds rest (kick/drill/easy swim/medium/fast by 25)
12x50 w/:15 seconds rest (2 fast/1ez/repeat x 4)
300 pull (2x:50 easy/50 medium/50 strong)
4x100 w/fins w/:20 rest (50 FAST kick/50 easy swim)
4x75 w/:15 rest (free/non-free/free by 25)
100 cool down
*2600 Total*

2011-09-07T15:59:00.002-04:00

All Groups:
10 minute choice warm up

A:
16x50 (4 descend stroke count @ :55, 4 descend time @ :50, repeat)
3 x [400 pull @ 6:00 (50 smooth, 50 strong)
4x100 swim @ 1:30 (1st and 4th 25 FAST! middle 50 is easy)]
50 easy recovery
4x150 @ 2:20 (75 IM, 75 free)
200 cool down
*4500 Total*
B:
12x50 @ :60 (4 descend stroke count, 4 descend time, 4 descend stroke count)
3 x [300 pull @ 6:00 (50 smooth, 50 strong)
3x100 swim @ 2:00 (1st and 4th 25 FAST! middle 50 is easy)]
50 easy recovery
6x75 @ 1:30 (25 free/25 non-free/25 free)
200 cool down
*3500 Total*
C:
12x50 w/:15 sec rest (4 descend stroke count, 4 descend time, 4 descend stroke count)
3 x [300 pull w/:30 seconds rest (50 smooth, 50 strong)
3x100 swim w/:20 sec rest (1st and 4th 25 FAST! middle 50 is easy)]
100 cool down
*2900 Total*

2011-08-24T04:48:00.004-04:00

A:
800 warm up (200 free/200 IM drill/swim, repeat)
6x50 kick (choice) @ 1:10
4x150 pull (buoy only) @ 2:30
5x50 kick (free) @ :60
4x150 pull @ 2:20
4x50 kick (free) @ :55
4x150 pull @ 2:10
3x50 kick (FAST!) @ :50
4x150 pull @ 2:05
2x50 kick (FAST!, RACE!) on 2:00
200 cool down
*4400 Total*

B:
600 warm up (100 free/50 non-free, repeat)
5x50 kick (choice) @ 1:30
4x150 pull (buoy only) @ 3:00
4x50 kick (free) @ 1:20
4x150 pull @ 2:50
3x50 kick @ 1:15
4x150 pull @ 2:40
2x50 kick (FAST! RACE!) on 2:00
200 cool down
*3300 Total*

C:
600 warm up (100 free/50 non-free, repeat)
5x50 kick w/:20 sec rest (fins are optional on all kicking sets)
3x200 pull w/:30 rest
4x50 kick w/:20 rest
3x200 pull w/:30 rest
2x50 kick (FAST!!) on 2:00
100 cool down
*2500 Total*

2011-08-22T20:42:00.000-04:00

Warm up for ALL groups:
200 swim
200 pull
200 kick
200 swim

A:
16x50 @ :50 (2 drill/1 build/1 FAST!)
100 @ 1:30, 200 @ 2:50, 300 @ 4:10, 400 @ 5:30 (all pull)
:60 extra rest
400 @ 5:30, 300 @ 4:10, 200 @ 2:50, 100 @ 1:30 (all swim)
50 easy recovery
200 @ 3:30 (easy pull, 3/5 breathing pattern by 25)
2x100 @ 1:20 FAST swim
200 @ 3:30 (easy pull, 3/5 breathing pattern by 25)
4x50 @ :40 FAST swim
200 @ 3:30 (easy pull, 3/5 breathing pattern by 25)
8x25 @ :20 FAST swim
200 cool down
*5000 Total*

B:
12x50 @ :60 (2 drill/1 build/1 FAST!)
100 @ 2:00, 200 @ 3:50, 300 @ 5:40 (all pull)
:60 extra rest
300 @ 5:40, 200 @ 3:50, 100 @ 2:00 (all swim)
50 easy recovery
200 @ 4:00 (easy, 3/5 breathing pattern by 25)
2x100 @ 1:50 FAST swim
200 @ 4:00 (easy, 3/5 breathing pattern by 25)
4x50 @ :55 FAST swim
200 @ 4:00 (easy, 3/5 breathing pattern by 25)
8x25 @ :30 FAST swim
200 cool down
*3850 Total*

C:
8x50 w/:20 rest (2 drill/1 build)
100, 200, 300 w/:15-:30 seconds rest (all pull)
300, 200, 100 w/:15-:30 seconds rest (all swim)
100 cool down
*2500 Total*

2011-08-19T15:26:00.000-04:00

Warm Up for ALL groups:
900 as (200 swim/50 kick/50 drill, repeat)

A:
6x75 @ 1:20 (25 right arm, 25 left, 25 DPS)
8x25 with partner, start in middle of pool (partner #1 sprint 25y, partner #2 vertical kick, tag and switch)
5x150 pull @ 2:15 (50 free/50 back/50 free)
6x100 w/fins @ 1:45 (25 underwater kick/25 kick on your back/50 easy swim)
6x25 @ :30 (3-wide to practice open water chaos!)
6x50 @ :55 (25 tarzan drill/25 swim)
6x100 @ 1:40 (no walls)
200 cool down
*4000 Total*

B:
4x75 @ 1:45 (25 right arm, 25 left, 25 DPS)
6x25 with partner, start in middle of pool (partner #1 sprint 25y, partner #2 vertical kick, tag and switch)
5x100 pull @ 2:00 (3/5 breathing pattern by 50)
6x75 w/fins @ 1:30 (25 underwater kick/25 kick on your back/25 easy swim)
6x25 @ :40 (3-wide to practice open water chaos!)
4x50 @ 1:10 (25 tarzan drill/25 swim)
4x100 @ 2:10 (no walls)
200 cool down
*3400 Total*

C:
4x75 w/:15 seconds rest (25 right arm, 25 left, 25 DPS)
4x75 pull w/:15 rest (3/5/3 breathing pattern by 25)
4x75 w/:15 rest w/fins (25 underwater kick/25 kick on your back/25 easy swim)
4x75 w/:15 rest (kick/drill/swim by 25)
4x75 w/:15 rest (25 easy/25 medium/25 FAST!)
100 cool down
*2500 Total*

2011-08-18T15:18:00.000-04:00

Warm-up:
2 x [100 Swim/100 Kick/100 Drill]

Main Set:
2 x 200 (15-20 sec rest b/w each)
50 Kick/50 Swim Strong!>repeat

12 x 25 (on 35-50)
1-3 Strong Effort
4-6 Ez choice

300
100 Swim (build the 100)/100 Kick/100 Swim (build the 100)

6 x 25 (on 30-45)
2 Strong/2 ez/2 Strong

400 Pull
-200 Build/200 mod.

4 x 25 FAST (on 30-40 sec)
Warm-down:
150 choice

2011-08-17T15:11:00.016-04:00

Warm Up for ALL Groups:
200 swim
200 pull
200 kick
200 swim
8 minute kick (:45 seconds easy, :15 seconds FAST!, repeat)
50 easy recovery swim

A:
6x125 @ 1:45 (50 easy, 25 FAST, 50 easy)
50 recovery
300 IM (kick/drill/swim by 25)
6 x [100 easy pull @ 1:40
3x25 SPRINT @ :20
1x25 recovery @ :60]
300 IM (kick/drill/swim by 25)
4x100 @ 1:50 (start from ZERO, sprint 25, easy 75)
200 cool down
*4400 Total*

B:
6x125 @ 2:30 (50 easy, 25 FAST, 50 easy)
50 recovery
300 choice (kick/drill/swim by 25)
4 x [100 easy pull @ 2:00
3x25 SPRINT @ :30
1x25 recovery @ :60]
300 choice (kick/drill/swim by 25)
200 cool down
*3400 Total*

C:
6x125 w/:30 seconds rest (50 easy, 25 FAST, 50 easy)
50 recovery
300 choice (kick/drill/swim by 25)
4 x [100 easy pull w/:15 rest
1x25 SPRINT w/:05 seconds rest
1x25 SPRINT w/:30 seconds rest]
100 cool down
*2600 Total*

2011-08-16T15:11:00.001-04:00

500 choice
5 x 100 odd #s swim/even #s kick

Main set: (15-20 sec rest bw each)
2 x 200 pull (build #1/ascend #2)
3 x 100 (25 fast/25 ez)
4 x 50 (25kick/25 sprint)
4 x 25 all Sprint!

2 x 250
#1 100 pull/50 kick/50 Sprint/50ez
#2 repeat above w/ fins

2011-08-15T15:05:00.016-04:00

A:
500 warm up
400 IM (kick/drill/swim/free by 25)
8x25 @ :30 (3 breaths, 2 breaths, 1, 0, repeat)
3x300 pull @ 4:30 (descend by 100)
5x200 @ 3:20 (100 IM/100 free)
3x300 @ 5:00 (100 swim/50 kick, repeat)
4x200 @ 3:00 (ascend time 1-4)
200 cool down
*4900 Total*

B:
500 warm up
300 (kick/drill/swim by 25)
8x25 @ :40 (4 breaths, 3 breaths, 2, 1, repeat)
3x200 pull @ 3:30 (descend by 50)
5x150 @ 3:20 (free/non-free/free by 50)
6x100 @ 2:00 (ascend time 1-3,4-6)
4x150 @ 3:15 (50 kick/100 swim)
200 cool down
*3700 Total*

C:
400 warm up
300 (kick/drill/swim by 25)
6x25 w/:15 rest (breathing every 5 or 7 strokes)
3x200 pull w/:30 rest (descend by 50)
4x150 w/:20 rest (free/non-free/free by 50)
4x150 w/:20 rest (50 kick/100 swim)
100 cool down
*2700 Total*

2011-08-08T15:30:00.000-04:00

A:
500 choice warm up
8x75 @ 1:20 (kick/drill/swim by 25)
4x50 pull @ :50 (descend 1-4)
4x75 swim @ 1:10 (descend 1-4)
4x100 pull @ 1:30 (descend 1-4)
4x125 swim @ 1:50 (descend 1-4)
4x150 pull @ 2:10 (all strong)
50 easy
6x50 @ :55 (25 tarzan drill/25 swim)
4 x [100 smooth pull @ 1:40
3x25 SPRINT @ :25
1x25 easy recovery @ :60]
200 cool down
*4400 Total*

B:
500 choice warm up
6x75 @ 1:45 (kick/drill/swim by 25)
4x50 pull @ :60 (descend 1-4)
4x75 swim @ 1:30 (descend 1-4)
4x100 pull @ 2:00 (descend 1-4)
4x125 swim @ 2:20 (descend 1-4)
4x150 pull @ 2:45 (all strong)
50 easy
6x50 @ 1:10 (25 tarzan drill/25 swim)
200 cool down
*3500 Total*

C:
400 choice warm up
6x75 w/:15 rest (kick/drill/swim by 25)
4x50 pull w/:15 rest (descend 1-4)
4x75 swim w/:15 rest (descend 1-4)
4x100 pull w/:20 rest (descend 1-4)
4x125 swim w/:20-:30 rest (all strong)
100 cool down
*2300 Total*

2011-08-05T14:47:00.000-04:00

*Long Course Meters*

A:
500 choice warm up
400 IM (25 kick/25 drill/25 swim/25 free, repeat)
3 x [4x50 @ :60 (descend stroke count 1-4)
2x100 IM @ 2:00)
RELAYS!
4x200 pull @ 3:20 (3/5/7/3 breathing pattern by 50)
200 cool down
*3100 Total*

B:
500 choice warm up
400 (25 kick/25 drill/25 swim/25 non-free, repeat)
3 x [4x50 @ 1:10 (descend stroke count 1-4)
1x100 free w/perfect technique @ 2:15)
RELAYS!
4x150 pull @ 3:00 (3/5/3 breathing pattern by 50)
200 cool down
*2600 Total*

C:
400 choice warm up
300 (50 drill/50 swim)
12x50 w/:15 seconds rest (descend stroke count 1-4)
4x150 pull w/:30 seconds rest (3/5/3 breathing pattern by 50)
200 cool down
*2100 Total*

2011-08-01T16:30:00.000-04:00

*Long Course Meters*

A:
10 minute choice warm up
10x50 @ 1:10 (25 kick/25 swim)
6x200 pull @ 3:15 (descend 1-3, 4-6)
4x50 swim @ :60 (25 FAST!/25 easy)
100 easy recovery
6x150 swim @ 2:20 (descend 1-3, 4-6)
4x50 swim @ :60 (25 FAST!/25 easy)
100 easy recovery
6x100 swim @ 1:40 (descend 1-3, 4-6)
200 cool down
*4500 Total*

B:
10 minute choice warm up
8x50 @ 1:30 (25 kick/25 swim)
6x150 pull @ 3:15 (descend 1-3, 4-6)
4x50 swim @ 1:15 (25 FAST!/25 easy)
50 easy recovery
6x100 swim @ 2:15 (descend 1-3, 4-6)
4x50 swim @ 1:15 (25 FAST!/25 easy)
50 easy recovery
6x50 pull @ 1:10 (descend 1-3, 4-6)
200 cool down
*3300 Total*

C:
10 minute choice warm up
6x50 w/:30 seconds rest (25 kick/25 swim)
4x100 pull w/:20 rest (descend 1-4)
4x50 swim w/:15 rest (25 FAST!/25 easy)
50 easy recovery
4x100 pull w/:20 rest (descend 1-4)
4x50 swim w/:15 rest (25 FAST!/25 easy)
50 easy recovery
6x50 pull w/:15 rest (descend 1-3, 4-6)
100 cool down
*2300 Total*

2011-07-29T14:19:00.000-04:00

*Long Course Meters*

A:
4x200 warm up (#1 @ 4:00, #2-4 @ 3:30)
8x100 (odds: free @ 1:40, evens: IM @ 2:00)
16x50 (#1-4: breathing every 7, #5-8: descend stroke count, repeat)
200 easy
15 minute obstacle course
400 easy cool down
*3500 Total*

B:
4x150 warm up (#1 @ 3:30, #2-4 @ 3:00)
6x100 (odds: free @ 2:00, evens: non-free/free @ 2:30)
12x50 (#1-3: breathing every 5, #4-6: descend stroke count, repeat)
200 easy
15 minute obstacle course
300 easy cool down
*2800 Total*

C:
500 warm up
5x100 w/:20 rest (odds: free, evens: non-free/free)
10x50 w/:15 rest (odds: breathing every 5, evens: LONG strokes)
100 easy
15 minute obstacle course
200 easy cool down
*2200 Total*

2011-07-28T14:15:00.000-04:00

Warm-up:
300 (50 Kick/50 Drill/50 Swim)
100 Choice
Main Set:
6-12 x 50 (15 sec rest)
-50 Drill/50 Build/50 Strong Effort
2-3 x [200 Pull/100 Build/50 Build/4 x 25 FAST!]
*15-20 sec rest b/w each
6 x 50 Choice (20-30 sec rest)
1 EZ/1FAST!
Warm-Down:
400 Pull

2011-07-27T09:44:00.000-04:00

*Long Course Meters*

A:
400 warm up
4x100 swim @ 1:45
300 pull
3x100 pull @ 1:40
200 IM
2x100 IM @ 2:15
100 swim
4x25 strong swim @ :30
4 x [100 build @ 1:40
50 FAST!! @ :60]
400 pull (3/5 breathing pattern by 50)
4 x [50 kick FAST @ 1:15
100 strong swim @ 1:30]
400 pull (3/5 breathing pattern by 50)
200 cool down
*4200 Total*

B:
400 warm up
4x100 swim @ 2:15
300 pull
3x100 pull @ 2:10
200 non-free/free by 50
8x25 strong swim @ :40
4 x [50 build @ 1:10
50 FAST!! @ :60]
300 pull (3/5 breathing pattern by 50)
4 x [50 kick FAST @ 1:45
50 strong swim @ 1:10]
300 pull (3/5 breathing pattern by 50)
200 cool down
*3400 Total*

C:
300 warm up
3x100 swim w/:20 rest
200 pull
2x100 pull w/:20 rest
100 free
4x25 strong swim w/:15 rest
6 x [50 build w/:10 rest
50 FAST!! w/:30 rest]
300 pull (3/5 breathing pattern by 50)
200 cool down
*2300 Total*

2011-07-26T20:50:00.002-04:00

Warm-up:
200 Choice/2x100 Kick/4x50 Drill
Main Set:
2 x [200 Pull/Broken 200 as 50 FAST/50 ez/100Fast!]
300 Fins
-100Kick/100Swim
3 x 100 Fast (30 rest b/w each)
6 x 50 all FAST (20 sec rest b/w each)
-2 Swim/2 Kick/2 Swim
8 x 25 Choice SPRINT (20 sec rest b/w each)
Warm-down:
300 EZ Pull

2011-07-25T18:09:00.000-04:00

*Long Course Meters*

A:
700 choice warm up
10x50 @ :55 (descend stroke count 1-5, 6-10)
4x300 pull @ 4:40 (descend 1-4)
4x150 @ 2:30 (50 free/50 non-free/50 free)
3 x [50 @ :60
100 @ 1:45
150 @ 2:30
200 @ 3:15
(negative split EVERY segment of the set...1st half easy, 2nd half FAST!)]
400 choice cool down
*4900 Total*

B:
500 choice warm up
8x50 @ :55 (descend stroke count 1-4, 5-8)
4x200 pull @ 4:00 (descend 1-4)
4x100 @ 2:30 (50 free/50 non-free)
2 x [50 @ 1:10
100 @ 2:10
150 @ 3:10
200 @ 4:10
(negative split EVERY segment of the set...1st half easy, 2nd half FAST!)]
400 choice cool down
*3200 Total*

C:
400 choice warm up
8x50 w/:20 seconds rest (descend stroke count 1-4, 5-8)
4x150 pull w/:30 rest (descend 1-4)
100 easy
6x100 w/:20 rest (negative split...1st 50 easy, 2nd 50 FAST!)]
300 choice cool down
*2400 Total*

2011-07-22T10:20:00.000-04:00

*Long Course Meters*

All Groups:
10 minute Snake Warm Up
4x25 underwater kick w/no breath (use fins if needed)

A:
12x50 swim (4 @ 1:00, 4 @ :55, 4 @ :50)
6x150 @ 2:45 (50 kick, 50 easy swim, 50 FAST swim)
100 easy
4xSuicides (15/30/50)
200 cool down

B:
12x50 swim (4 @ 1:10, 4 @ 1:05, 4 @ :60)
4x150 @ 3:30 (50 kick, 50 easy swim, 50 FAST swim)
100 easy
4xSuicides (15/30/50)
200 cool down

C:
10x50 swim (w/:15 seconds rest)
5x100 w/:20 rest (25 kick/75 swim)
2xSuicides (15/30/50)
100 cool down

2011-07-20T11:20:00.000-04:00

*Long Course Meters*

A:
500 warm up
4x50 kick @ 1:15
4x50 drill @ 1:05
4x50 swim (build) @ :55
4x100 @ 1:45 (25 FAST, 75 easy)
5 x [200 pull @ 3:15
3x50 FAST @ :45
1x50 easy @ 1:30]
600 cool down (100 free/50 non free)
*4100 Total*

B:
500 warm up
4x50 kick @ 1:30
4x50 drill @ 1:20
4x50 swim (build) @ 1:10
4x100 @ 2:15 (25 FAST, 75 easy)
3 x [200 pull @ 4:15
3x50 FAST @ :60
1x50 easy @ 2:00]
600 cool down (100 free/50 non free)
*3300 Total*

C:
400 warm up
4x50 kick w/:20 seconds rest
4x50 drill w/:15 rest
4x50 swim (build) w/:20 rest
4x100 w/:20 rest (25 FAST, 75 easy)
2 x [200 pull w/:20 rest
3x50 FAST w/:10 rest
1x50 easy w/:60 rest]
300 cool down (100 free/50 non free)
*2500 Total*

2011-07-18T18:46:00.000-04:00

**Long Course Meters*

A:
900 warm up (3x:200 swim/50 kick/50 drill)
800 pull (4x:100 smooth, 100 strong)
700 w/fins (100 swim/50 kick, repeat)
3x200 @ 3:30 (100 IM/100 free)
10x50 @ :45 (all swim strong)
400 pull (3/5 breathing pattern by 50)
300 (25 tarzan drill/25 swim/25 kick on back/25 swim, repeat)
200 (descend stroke count by 50s)
100 cool down
*4500 Total*

B:
900 warm up (3x:200 swim/50 kick/50 drill)
600 pull (3x:100 smooth, 100 strong)
600 w/fins (4x:100 swim/50 kick)
10x50 @ :60 (all swim strong)
400 pull (3/5 breathing pattern by 50)
300 (25 tarzan drill/25 swim/25 kick on back/25 swim, repeat)
200 (descend stroke count by 50s)
100 cool down
*3600 Total*

C:
600 warm up (2x:200 swim/50 kick/50 drill)
600 pull (3x:100 smooth, 100 strong)
600 w/fins (4x:100 swim/50 kick)
300 (25 tarzan drill/25 swim/25 kick on back/25 swim, repeat)
200 (descend stroke count by 50s)
100 cool down
*2400 Total*

2011-07-15T05:16:00.000-04:00

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)
4x100 pull @ 1:30
Main Set:
4x [ 200 pull @ 3:00
2x100 swim fast @ 1:25
1x50 fast w/extra kick @ :45
1x50 recovery/float ]
200 cool down
*4200 Total*

B:
800 warm up (kick every 4th 50)
8x50 swim @ 1:10 (descend stroke count by 1 stroke, 1-4 & 5-8)
8x50 kick (4@ 1:30, 4@ 1:20)
4x100 pull @ 2:00
Main Set:
2x [ 200 pull @ 4:00
2x100 swim fast @ 1:55
1x50 fast w/extra kick @ :60
1x50 recovery/float ]
200 cool down
*3200 Total*

C:
400 warm up (kick every 4th 50)
8x50 swim w/:30 rest (descend stroke count by 1 stroke, 1-4 & 5-8)
6x50 kick, with fins & :30 rest
4x100 pull w/:60 rest
Main Set:
[ 200 pull w/:60
2x100 swim fast w/:30
1x50 fast w/extra kick w/:15
1x50 recovery/float ]
100 cool down
*2200 Total*

2011-07-13T05:10:00.005-04:00

A:
500 choice warm up
12x50 (3: kick @ 1:05, 3: descend stroke count @ :55, repeat)
6x25 @ :30 drill (finger tip drag drill)
6x75 @ 1:20 swim (descend 1-3, 4-6)
6x25 @ :40 drill (single arm drill)
6x75 @ 1:10 swim (all strong)
6x25 @ :30 drill (catch up/stick drill)
6x75 @ 2:00 swim (ALL RACE!!)
6x25 @ :30 pull (smooth)
6x75 @ 1:05 pull (strong)
6x25 @ :30 pull (breathing every 5)
6x75 @ 1:00 pull (FAST!)
200 cool down
*4300 Total*

B:
500 choice warm up
6x50 (3: kick @ 1:20, 3: descend stroke count @ 1:05)
6x25 @ :40 drill (finger tip drag drill)
6x75 @ 1:30 swim (descend 1-3, 4-6)
6x25 @ :40 drill (single arm drill)
6x75 @ 1:20 swim (all strong)
6x25 @ :40 drill (catch up/stick drill)
6x75 @ 2:00 swim (ALL RACE!!)
6x25 @ :40 pull (smooth)
6x75 @ 1:20 pull (FAST!)
200 cool down
*3400 Total*

C:
400 choice warm up
6x25 kick w/:20 sec rest
6x25 descend stroke count 1-6, w/:20 sec rest
6x25 @ :50 drill (finger tip drag drill)
6x75 w/:30 sec rest (swim, descend effort 1-3, 4-6)
6x25 @ :50 drill (single arm drill)
6x75 w/:45 rest (swim FAST!!)
6x25 @ :45 pull (smooth)
6x75 w/:30 rest (pull strong)
100 cool down
*2600 Total*

2011-07-11T04:50:00.001-04:00

A:
300 warm up
12x50 @ :55 (back/free by 25)
4x250 @ 3:30 (odds: pull, evens: swim)
6x50 @ :60 w/ band
4x200 @ 2:45 (odds: pull, evens: swim)
6x50 @ :55 w/ band
4x150 @ 2:00 (odds: pull, evens: swim)
6x50 @ :50 w/ band
4x100 @ 1:20 pull
200 cool down
*4800 Total*

B:
300 warm up
6x50 @ :60 (ketch-up drill/swim by 25)
5x200 @ 3:45 (odds: pull, evens: swim)
6x50 @ :60 (finger-tip-drag drill/swim by 25)
5x150 @ 2:45 (odds: pull, evens: swim)
6x50 @ :60 (6/3/6 drill/swim by 25)
5x100 @ 2:00 (odds: pull, evens: swim)
200 cool down
*3600 Total*

C:
300 warm up
6x50 @ 1:20 (ketch-up drill/swim by 25)
3x200 w/ :45 rest (odds: pull, evens: swim)
6x50 @ 1:20 (finger-tip-drag drill/swim by 25)
3x150 w/ :45 rest (odds: pull, evens: swim)
6x50 @ 1:20 (6/3/6 drill/swim by 25)
3x100 w/ :30 rest (odds: pull, evens: swim)
100 cool down
*2600 Total*

2011-07-08T04:55:00.002-04:00

**Long Course Meters**

A:
400 swim w/ fins
300 pull
200 kick
100 IM drill
12x50 4x(1 kick @ 1:10, 1 drill @ 1:05, 1 swim @ 1:00)
6x150 swim (3@ 2:30, 3@ 2:20)
8x50 IM order @ 1:10 (25 kick/25 drill)
4x150 pull @ 2:20
4x50 @ 1:05 (25 FAST/25 easy)
2x150 fast swim @ 2:15
500 w/ fins (50 dolphin kick on back/50 swim)
100 cool down
*4600 Total*

B:
400 swim w/ fins
300 pull
200 kick
100 drill
12x50 4x(1 kick @ 1:20, 1 drill @ 1:15, 1 swim @ 1:10)
6x150 swim (3@ 3:00, 3@ 2:50)
4x50 @ 1:15 (25 kick/25 drill)
4x150 pull @ 3:00
4x50 @ 1:10 (25 FAST/25 easy)
100 cool down
*3800 Total*

C:
300 swim w/ fins
200 pull
100 kick
12x50 w/:30 rest 4x(1 kick, 1 drill, 1 swim)
4x150 swim w/:60 rest
2x150 pull w/:45 rest
100 cool down
*2200 Total*

2011-07-06T15:37:00.000-04:00

A:
600 warm up
8x75 @ 1:20 (25 kick strong/50 swim easy)
8x125 (100 breathing every 5 @ 1:30/25 DIVE SPRINT @ :30)
100 easy
3x300 pull @ 4:15 (descend 1-3)
8 x [12.5 yard sprint
:10 second vertical kick
12.5 yard sprint
:10 second kick against wall
12.5 yard sprint
:10 second vertical kick
12.5 yard sprint
:30-:60 seconds rest on the wall]
600 cool down (4 x 50 kick/100 swim)
*4400 Total*

B:
500 warm up
6x75 @ 1:45 (25 kick strong/50 swim easy)
6x125 (100 swim @ 1:45/25 DIVE SPRINT @ :45)
100 easy
3x200 pull @ 3:45 (descend 1-3)
6 x [12.5 yard sprint
:10 second vertical kick
12.5 yard sprint
:10 second kick against wall
12.5 yard sprint
:10 second vertical kick
12.5 yard sprint
:30-:60 seconds rest on the wall]
450 cool down (3 x 50 kick/100 swim)
*3400 Total*

C:
400 warm up
4x75 w/:20 seconds rest (25 kick strong/50 swim easy)
4x125 (100 swim w/:15 rest/25 DIVE SPRINT w/:30 rest)
100 easy
3x100 pull w/:20 rest (descend 1-3)
4 x [12.5 yard sprint
:10 second vertical kick
12.5 yard sprint
:10 second kick against wall
12.5 yard sprint
:10 second vertical kick
12.5 yard sprint
:30-:60 seconds rest on the wall]
300 cool down (2 x 50 kick/100 swim)
*2300 Total*

2011-07-04T13:59:00.000-04:00

Happy 4th of July Swimmers! I hope everyone had a wonderful Independence Day 2011.
The NTC in Clermont was closed for the holiday so we did not have swim practice.
If you are looking for a swim workout and there is not one posted for the day, please look to the sidebar on the right side of the screen. Click on any of the links to previous dates and use a past workout of your choice.

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2011-07-01T14:24:00.001-04:00

10 minute warm up (your choice)
2 minute rest and preparation
60-minute swim (count total # of laps swam)
2 minute rest
200 easy cool down

*If you took part in the 2011 Summer 1-Hour Swim, please record the total yards/meters you swam in the comment box below!

*Include the following details so you can check your progress next year:

Name:

Pool course: (50meters/25meters/25yards)

Total swam:

City:

2011-06-29T15:35:00.000-04:00

A:
700 choice warm up
8x50 @ 1:05 (easy 25, get out, dive in, sprint 12.5y, easy 12.5y, kick hard on wall until next repetition)
12x100 swim (3 @ 1:30, 3 @ 1:25, 3 @ 1:20, 3 @ 1:15)
100 easy
3 x [200 pull smooth @ 3:00
3x50 swim @ :60 (descend 1-3 to SPRINT!)
50 easy @ 1:15]
600 cool down (100 swim/50 kick)
*4200 Total*

B:
600 choice warm up
6x50 @ 1:15 (easy 25, get out, dive in, sprint 12.5y, easy 12.5y, kick hard on wall until next repetition)
12x75 swim (4 @ 1:40, 4 @ 1:30, 4 @ 1:20)
100 easy
3 x [150 pull smooth @ 3:00
4x25 swim @ :40 (descend 1-4 to SPRINT!)
50 easy @ 1:15]
450 cool down (100 swim/50 kick)
*3300 Total*

C:
500 choice warm up
6x50 w/:15 seconds rest (easy 25, get out, dive in, sprint 12.5y, easy 12.5y, kick hard on wall for :10 seconds)
12x50 swim w/:15 rest (4 easy, 4 medium, 4 strong effort)
3 x [100 pull smooth w/:20 rest
4x25 swim @ :50 (descend 1-4 to SPRINT!)
50 easy w/:30 rest]
300 cool down (100 swim/50 kick)
*2500 Total*

2011-06-28T17:55:00.000-04:00

The 2nd Annual NTC Masters Swimming 1-Hour Postal Swim Practice will take place on Friday, July 1st, 2011 from 6:15-7:15am.
Please attend practice to see how far you can swim in 60 minutes! If you swam in 2010...come back and beat your previous distance!
We will start practice at 6:00am (like normal) with a 10 minute warm up. At 6:15am, the clock will start and you have one goal: swim as far as you possibly can in the next 60 minutes!
At 7:15am, I will blow the whistle announcing the end of the 1-hour swim. Participants will be encouraged to spend the next 10 minutes cooling down and swimming easy.
I would like to encourage everyone to bring refreshments for yourself and the group. Spend a few minutes after the swim socializing and refueling with your teammates!
Coach Sara will be on the pool deck providing entertainment for the swimmers in the form of fireworks, costumes, signs and sporadic dance moves!
You don't want to miss this!

2011-06-27T17:49:00.000-04:00

Coach Sara was sightseeing in Philadelphia on Monday morning. Practice was a paper-workout from a previous session.

2011-06-22T09:06:00.000-04:00

*Long Course Meters*

A:
500 warm up
8x50 @ :60 (descend stroke count 1-4, 5-8)
8x50 @ :60 (25 Fast, 25 easy)
4 x [150 @ 2:30 (maintain lowest stroke count from earlier 50s)
100 build @ 1:45
50 SPRINT! from a dive @ :60]
100 easy
6x150 @ 3:00 (100 swim/25 SPRINT kick/25 easy kick)
400 cool down (50 free/50 non free)
*3900 Total*

B:
500 warm up
8x50 @ 1:15 (descend stroke count 1-4, 5-8)
6x50 @ 1:10 (25 Fast, 25 easy)
3 x [150 @ 3:15 (maintain lowest stroke count from earlier 50s)
100 build @ 2:15
50 SPRINT! from a dive @ 1:15]
100 easy
4x150 @ 4:00 (100 swim/25 SPRINT kick/25 easy kick)
300 cool down (50 free/50 non free)
*3100 Total*

C:
500 warm up
8x50 w/:15 seconds rest (descend stroke count 1-4, 5-8)
6x50 w/:20 rest (25 Fast, 25 easy)
4 x [100 w/:15 rest (maintain lowest stroke count from earlier 50s)
100 build w/:30 rest]
300 cool down (50 free/50 non free)
*2300 Total*

2011-06-15T18:21:00.000-04:00

A:
600 warm up (100 free/50 non free)
400 IM (kick/drill/swim/free by 25)
4x25 fly @ :30
8x75 @ 1:20 (back/breast/free by 25)
4x25 fly @ :30
100 easy
8x50 w/fins @ 1:10 (25 underwater kick/25 swim)
10x75 @ 1:30 (25 Dive & SPRINT/50 easy swim)
600 pull (3/5/7 breathing pattern by 50)
200 cool down
*3800 Total*

B:
600 warm up (100 free/50 non free)
300 (kick/drill/swim by 25)
4x25 strong free @ :30
8x75 @ 1:30 (free/non-free/free by 25)
4x25 strong free @ :30
100 easy
6x50 w/fins @ 1:15 (25 underwater kick/25 swim)
6x75 @ 2:00 (25 Dive & SPRINT/50 easy swim)
400 pull (3/5 breathing pattern by 50)
100 cool down
*3000 Total*

C:
600 warm up (100 free/50 non free)
300 (kick/drill/swim by 25)
4x25 strong free w/:10 sec rest
8x75 w/:30 (free/non-free/free by 25)
4x25 strong free w/:10 sec rest
100 easy
6x50 w/fins w/:30 seconds rest (25 underwater kick/25 swim)
300 pull (3/5 breathing pattern by 50)
100 cool down
*2500 Total*

2011-06-14T21:52:00.000-04:00

I recently received this email:

Hi Sara, I am a Masters swimmer in Lincoln City, Oregon. I was just looking for some fun workouts your workouts look like they will be fun and different. I just have one question what is a 6-3-6 drill?
Lori

It is very similar to a lot of emails that receive from around the country and all over the world. People are sometimes confused by how I describe sets or the terms I use for drills and fun activities in the water.

To answer Lori (and everyone else's) questions, please click on the links to the other pages of this blog. The links are right above this post ------^ labeled "Freestyle Swimming Drills" and "Terms & Definitions". If you have ANY questions about the workouts...please check both these pages for an explanation...and THEN email me if you can't find the answer!

Thanks for following the workouts, enjoy & happy swimming :)

2011-06-13T17:01:00.000-04:00

A:
600 warm up
8x75 @ 1:20 (kick/drill/swim by 25)
1x200 pull (smooth) @ 3:00
1x50 swim (fast) @ :40
Xtra :20 seconds rest
2x200 pull (smooth) @ 2:45
2x50 swim (fast) @ :40
Xtra :20 seconds rest
3x200 pull (smooth) @ 2:45
3x50 swim (fast) @ :40
Xtra :20 seconds rest
4x200 pull (smooth) @ 2:45
4x50 swim (fast) @ :40
100 EASY recovery
5x200 pull (smooth) @ 2:45
5x50 swim (fast) @ :40
200 COOL DOWN
5300 Total*

B:
600 warm up
6x75 @ 1:40 (kick/drill/swim by 25)
1x150 pull (smooth) @ 2:45
1x50 swim (fast) @ :50
Xtra :20 seconds rest
2x150 pull (smooth) @ 2:45
2x50 swim (fast) @ :50
Xtra :20 seconds rest
3x150 pull (smooth) @ 2:45
3x50 swim (fast) @ :50
Xtra :20 seconds rest
4x150 pull (smooth) @ 2:45
4x50 swim (fast) @ :50
100 EASY
4x150 pull (smooth) @ 2:45
4x50 swim (fast) @ :50
100 COOL DOWN
*4000 Total*

C:
500 warm up
6x75 w/:20 seconds rest (kick/drill/swim by 25)
1x100 pull (smooth) w/:15 rest
1x50 swim (fast) w/:10 seconds rest
Xtra :20 seconds rest
2x100 pull (smooth) w/:15 rest
2x50 swim (fast) w/:10 seconds rest
Xtra :20 seconds rest
3x100 pull (smooth) w/:15 rest
3x50 swim (fast) w/:10 seconds rest
Xtra :20 seconds rest
4x100 pull (smooth) w/:15 rest
4x50 swim (fast) w/:10 seconds rest
Xtra :20 seconds rest
100 Cool Down
*2500 Total*