Coach Sarah and her family welcomed a third baby into the world this week!

    <strong>Hi Everyone! We have some news to share with you! Over the last 9 months I have been swimming and coaching while pregnant with my third child. This week we welcomed our little girl into the world. All is well with both of us! I was able to swim up to the last couple of days before her birth. Although, I did become pretty slow with a watermelon of a belly...</strong>

While I am recovering and spending time with our little family, please excuse the delay in new swim workouts. Rest assured I will be back to the pool as soon as I am able with new workouts! 

In the meantime, please check out the swim workouts page for over 160 individual workouts from the last year. You can search by month if you go to the bar to the right and look for archives. 

Please feel free to contact me with any questions or coaching help in the meantime.

Talk to you soon,

Coach Sarah

sarah@aswimlife.com

One of my favorite ways to work on sprints is to do sets that allow you to go as fast as you can, no holding back. Once you hit the wall, you can immediately enjoy going easy for the next 50 or 100. Instead of just resting on the wall you can recover while still being active!!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

4 x 75 – 15 second rest

Kick/ Drill/ Swim

4 x 25 Swim Fast – 15 seconds rest

=400 yds

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Main Set

4 x 100 Fast / Easy by 100 – Active recovery on the easy 100 – 20 seconds rest after the easy 100 only

4 x 50 D 1-4 – 10 seconds rest

200 Free

4 x 100 Fast / Easy by 100  – Active recovery on the easy 100 – 20 seconds rest after the easy 100 only

8 x 25 Fast  / Easy Kick by 25 – 10 seconds rest

200 Free

= 1600 yds

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Warm Down

100 Warm down

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Total Yards = 2,900 yds