More Great Quotes

"The ultimate measure of a man is not where he stands in moments of comfort, but where he stands at times of challenge and controversy."--Martin Luther King, Jr.

"There's no thrill in easy sailing ... but there IS satisfaction that's mighty sweet to take, when you reach a destination that you thought you'd never make."--Spirella

"A true champion knows how to overcome doubts and manage those doubts and turn them into motivation."Misty Hyman - Olympic gold medalist in 200-meter butterfly at 2000 Sydney Games

"The harder the conflict, the more glorious the triumph."--Thomas Paine

"The harder you work, the harder it is to surrender."- Vince Lombardi

Breast Stroke Workout

with enough free to keep us triathletes happy--don't worry.

Warm-Up:
4x200s
1. 200 free
2. 100 stroke/100 free
3. 100 kick/100 free
4. 200 choice
Main Set:
25 breast pull/fly kick
25 breast kick 3x/1 breast pull
50--25 breast/25 free
25 breast pull/fly kick
25 breast kick 3x/1 breast pull
100--25 breast/75 free
25 breast pull/fly kick
25 breast kick 3x/1 breast pull
150--25 breast/125 free
25 breast pull/fly kick
25 breast kick 3x/1 breast pull
200--25 breast/150 free
100 free-50 stroke-200 free-50 stroke-300 free-50 stroke-300 free-50 stroke
(I would have done 200 free-50 stroke-100 free-50 stroke but ran out of time. This would have added 400 m)
Total Distance: 2650 m

Back/Free Workout--Technique Focused

I actually really liked this one:

Warm Up:
8x100
(25 free drill
25 back drill
25 free kick (no board)
25 back kick)
repeat 8x
Main Set:
600
(25 back
50 free
25 back drill (roll over vomit--free 2 strokes/back 3 strokes))
repeat 4x
300
(25 back
75 free)
repeat 3x
8x50
25 free
25 back
odds fast turn-over
evens slow, strong and long
Total Distance: 2100m

Half-Ironman Training Workout

Warm Up:
3x150
50 each (free-back-breast)
50 free easy
Main Set
4x500
descending
set 1 and 3--swim odd 50s while breathing bilaterally
set 2--swim even 50s while counting strokes; try to subtract 1 stroke from each even 50
set 4--all out
swim an easy 50 meters breast stroke in between each 500
rest 15-20 seconds before starting new set
Cool down:
200 meters choice
Total distance: 2900 meters

Test 100s

http://www.dynoswim.com/freestyleFrenzy.php?workoutId=923

Warm Up:
100 free
50 choice
100 free
50 kick
repeat 2x
Main:
3x100 steady
3x(50 free drill/50 free kick)
3x100 steady
3x(50 free drill/50 free kick)
4x100 fast + 20 sec rest
Cool down:
200 choice
2400 meters total
50 meter pool