Workouts

Our recent workouts include:  

  • 3800m mixed (2017.09.23)
    • warm up 800m
      • (200m swim + 100IM kick + 100IM) X 2
    • drill set (fins) 600m 
      • 2 X
        • 4 X 50m sidekick w/ hand and fingertip drag
        • 100m catch up free, slow
    • main set - 20 X 50 free - 1000m
      • 1-5 @0:55
      • 50 ez kick
      • 6-10 @0:50
      • 50 ez kick
      • 11-15 @0:45
      • 50 ez kick
      • 16-20 pull @0:50/0:45
    • 16X25 kick - 400m
      • 1-4 @0:40
      • 5-8 @0:35
      • 9-12 @0:30
      • 13-16 @0:40
    • 10X100 mixer - 1000m
      • 1-5 IM @1:55
      • 6-10 non free @1:55
  • 4200m mixed (2017.09.19)
    • warm up (100 swim + 25 kick) X 4
    • drill set (snorkel and fins) 1500m
      • 3 X 
        • 4 X 50 SL flutter nb/SL w/ roll by 25
        • 200 free, smooth with perfect bodyline
        • 100 fly, 3-4 kicks + 1 pull
      • Main 2200m
        • 2 X
          • 4 X 75 free (25 ez / 25 build / 25 fast!) 1:30
          • 4 X 25 back dolphin @0:40
          • 4 X 75  free (25 ez / 50 fast!) @1:25
          • 4 X 25 front dolphin @0:40
          • 4 X 75 free pull fast @1:20
  • 4100 m mixed (2017.09.16)
    • 6 X 100 free, 5 moderate, 1 fast @ 1:45/1:50
    • 6 X 75 back, 4 moderate, 2 fast @1:30
    • 6 X 50 Free, 3 moderate, 3 fast @0:55
    • 6 X 25 speed kick (flutter) @ 0:35/0:40
    • 6 X 50 fly/back @1:00/1:05
    • 6 X 75 breast/free/breast by 25 @1:30/1:40
    • 10 X 100 pull, 4 moderate, 4 fast, 2 EZ <1:28 @1:45/1:50
    • Cool Down: 4 X 50 choice kick or swim
    • Total: 4100m
  • 2,600 m free (2017.04.20)
    • Warm Up:  (100 swim + 25 fist drill) x 4
    • Main Event:
      • 14 x 150 on 2:40/2:50/3:00/3:10/3:20/3:30
        • #1-3:      50 free / 50 back / 50 free 
        • #4:         50 free / 50 fly / 50 free
        • #5-8:      50 free pull / 50 free pull (breath by 5 or 7) / 50 free pull
        • #9-12:    kick with fins:  50 choice kick / 50 back kick with arms in air / 50 choice kick
        • #13-14:  100 IM + 50 easy
  • 2,700 m mixed bag (2017.04.11)
    • Warm Up:  (100 swim + 25 Single Arm Fly/Single Arm Back/Single Arm Free) x 4
    • Main Event:
      • 4 x 150 (75 fly/back/breast + 75 free); descend 1-4 on 2:30
      • 6 x 100 free (#1-2 moderate; #3-4 build: #5-6 fast) on 1:50
      • 12 x 50 kick swim / swim kick on 1:10  (#1-4 fly with fins; #5-8 back; #9-12 breast)
      • 8 x 25 sprints on 0:50
  • 2,900 m free (2017.04.08)
    • Warm up (100 swim + 25 fist) x 4

      6 x 400 on 8:00 as follows:
      #1-2:  150 free moderate / 100 back / 150 free strong
      #3-4:  150 pull moderate / 100 pull build by 25 / 150 pull strong
      #5-6:  150 free with fins moderate / 100 kick hard with fins / 150 free with fins strong
      Bonus #7:  400 IM
  • 2,300 m IM (2017.04.04)
    • Warm up: 300 swim, 200 IM kick, 100 SA Fly
      Main:
      16 x 50 @ 1:05 as:
        4 x Fly 1-2 moderate, 3- Single Arm, 4- sprint!! <:43
        4 x Back 1-2 moderate, 3- Single Arm, 4- sprint!! <:43
        4 x Breast 1-2 moderate, 3- kick only, 4- spint!! <:50
        13-16 Free 1-2 moderate, 3- Single Arm, 4- sprint!! <:38
      4 x 100 pull @1:45/1:50, 1-3 moderate, 4 is scull no time, 5 is sprint!! <1:30 
      20 x 25 sprints! 
        1-6 sprint kick with fins! <:20 @:30
        7-18 sprint swim! 4 x fly, 4 x back, 4 x breast, 2 x choice <:20 @:50/:55
  • 2,600 m mixed strokes (2017.04.01)
    • Warm: (100 swim + 50 fingertip drag) x 3

      Main:
      3 x 300 (100 Free ez, 100 Back build, 100 Free Fast!) @5:10/5:20
      6 x 150 (50 Breast ez, 50 Free build, 50 Breast Fast!) @2:45/2:50
      10 x 50 @1:05/1:10 
        1-5 (25 SA Fly ez/25 Fly Fast!)
        6-10 (25 kick ez, 25 kick Fast!)
  • 2800 m mixed strokes (2017.03.30)
    • Warmup:  200 swim, 200 kick, 200 pull
    • Main event:
      • 16 x 25 kick choice 
        • 1-4 on 0:40
        • 5-8 on 0:35
        • 9-12 on 0:30 with fins
        • 13-16 on 0:25 with fins
      • 16 x 50 swim, descend by 4
        • 1-4 fly/back on 1:05/1:10
        • 5-8 back on 1:00/1:05
        • 9-12 breast/free on 1:05/1:10
        • 13-16 free on 0:55
      • 10 x 100 pull on 1:45/1:50
        • 1-5 breath 3/5 by 25
        • 6-10 breat 3/7 by 25
  •  2600 m mixed (2017.03.28)
    • Warm up: 300 swim + 300IM (25 kick, 25 choice drill, 25 swim)

      Main: @3:40/3:50/4:00
      4 x 200 IM, 1-2 moderate, 3-4 Fins faster! <3:10
      4 x 200 Free, 1-2 moderate (can pull), 3-4 Fins faster! <3:00
      2 x 200 kick moderate, no time
      1 x 200 choice Fast for time!
  • 2400 m mixed (2017.03.18)
    • Warm up: (100 swim + 50 Fist Drill) x 4

      Main: 
      16 x 25 with fins @:30/:35
        1-4 Back dolphin 
        5-8 Side dolphin 
        9-16 Fly descend by 4 <:20 with fins

      16 x 50 @:50/:55/1:00
        1-4 Free
        5-8 Breast/Free
        9-12 Back
        13-16 Back/Breast

      12 x 75 @1:30
        1-6: 25 Fast kick/50 moderate Free
        7-12: 25 Moderate pull/50 Fast swim!
  • 2,650 m free (2017.03.16)
    • Warm up:  400 swim + 150 drill (50 scull, 50 catchup free, 50 fingertip drag)
    • Main:
      • 5 x 100 free on 1:45/1:50/1:55/2:00/2:05
      • 50 non free easy
      • 4 x 100 free on 1:40/1:45/1:50/1:55/2:00
      • 50 non free easy
      • 3 x 100 free on 1:35/1:40/1:45/1:50/1:55
      • 50 non free easy
      • 2 x 100 free on 1:30/1:35/1:40/1:45/1:50
      • 50 non free easy
      • 1 x 100 free FAST < 1:25
      • 16 x 25 (1-8 - kick on 0:35; 9-16 sprints on 0:50)
  • 2,700 m mixed strokes (2017.03.14)
    • Warm up:  200 swim, 200 IM kick, 200 pull
    • Main event:
      • 4 x 75 fly/back/breast on 1:40
      • 4 x 150 free pull on 2:50 (descend 1-3, 1 extra minute rest, 4th FAST)
      • 4 x 75 fly/back/breast on 1:40
      • 4 X 100 free on 1:55 (descend 1-3, 1 extra minute rest, 4th FAST)
      • 4 x 75 kick with fins on 1:45
      • 4 x 50 free on 1:00 (descend 1-3, 1 estra minute rest, 4th FAST)
  • 2,700 m free (2017.03.11)
    • Warm up:  200 swim, 50 kick, 200 pull, 50 catchup drill
    • Main event:
      • 4 x 50 free on 0:55 (1-3 moderate; 4 - fast for time <0:38)
      • 2 x 100 flutter kick on 2:30 (1 - moderate; 2 - fast for time)
      • 4 x 100 free on 1:50 (1-3 moderate; 4 - fast for time < 1:30)
      • 2 x 400 pull on 5:45 (1 easy; 2 fast for time)
      • 2 x 100 flutter kick on 2:30 (1 easy; 2 fast, matching previous time)
      • 4 x 100 free on 1:50 FAST (matching previous time)
  • 2,800 m mixed strokes (2017.03.09)
    • Warm up:  400 swim + 100 single arm free
    • Main event:
      • 3 x 300 free on 5:45 (100 easy, 100 moderate, 100 fast)
      • 4 x 150 on 3:00 (50 fly, 50 back, 50 free)
      • 5 x 100 pull moderate on 1:55
      • 6 x 50 kick/swim (alternate easy kick and fast choice by 50)
  • 2,650 mixed strokes (2017.03.07)
    • Warm Up:  200 swim + 200 drill choice + 4 x 50 kick (25 easy/25 fast)
      Main:
      • 10 x 50 free on 1:00
        •   1-5 moderate (< 0:40)
        •   6 easy (no time)
        •   7-10 fast (hold < 0:36)
      • 16 x 75 on 1:40
        •   1-4  back/breast/free, moderate
        •   5-8 fly/back/breast, hard
        •   9-12 kick (easy, fast, easy by 25)
        •   13-16 free, hard
      • 10 x 25 choice, alternate sprint and easy by 25
  • 2,650 IM, free, kick (2017.03.02)
    • Warm Up:  (100 free + 100 non free + 100 kick) x 2
      Main:
      • 8 x 100 IM on 2:00/2:10
        • 1-4 swim 
        • 5-6 kick on 2:20/2:30
        • 7-8 reverse IM
      • 8 x 75 free on 1:30/1:40
        • 1-2 finish under 1:10
        • 3-4 finish under 1:08
        • 5-6 finish under 1:05
        • 7-8 finish under 1:03
      • 8 x 50 kick/swim/swim/kick by 25 on 1:05/1:10 (choice)
      • 250 draft swim
  • 2,500 m free (2017.02.28)
    • Warm Up:  400 swim + 100 kick
      Main:
      • 20 x 75 on 1:40   
        • 1 - 8:  25 fast flutter kick, 50 moderate free
        • 9 - 16:  25 moderate flutter kick, 50 fast free
        • 17 - 20:  free, descend 1-4
      • 10 x 50 free pull on 1:00
      •   1-3:  breath every 3
      •   4-6:  breath every 5
      •   7-10:  breath every 7 or 8
  • 2,500 m mixed strokes (2017.02.25)
    • Warm Up:  300 swim + 200 drill (alternate 50 fingertip drag and 50 catch up free)
      Main:
      • 5 x 100 free, descend 1-4, 5 easy on 1:55/2:00
      • 4 x 100 back, descent 1-3, 4 easy on 2:00/2:05
      • 3 x 100 free, hold fast on 1:50
      • 2 x 100 breast, hold fast on 2:30
      • 1 x 100 easy kick
      • 2 x 100 fly (fins optional) on 2:05
      • 2 x 100 moderate pull on 1:55
      • 1 x 100 kick with fins on 2:00
  • 2700 m IM (2017.02.23)
    • Warm up: (100 Free, 100 non Free, 50 *challenge kick) x 2  *Hold board vertical 
      Main: 
      16 x 75 on 1:45
        1-4 (25 Fly + 50 Back)
        5-8 (25 Back + 50 Breast)
        9-12 (25 Breast + 50 Free)
        13-16 (25 Free + 50 Fly) *Fins 
      3 x 300 on 6:00
        1 - pull/kick/pull by 100
        2 - pull/scull/pull by 100
        3 - pull/non Free pull/pull by 100
  • Fifty 50s (2017.02.21)
    • 400 swim
      10 x 50 kick with fins:
         1-5 on 0:55
          6-10 on 0:50
      20 x 50 free
          1-5 on 1:05
           6-10 on 1:00
           11-15 on 0:55 with fins
           16-20 on 0:50 with fins
      16 x 50 IM order on 1:10
            1-4 fly with fins
            5-8 back
            9-12 breast
            11-16 free pull
  • 2,800 m free (2017.02.18)
    • Warm up: 300 swim, 300 kick with fins (100 front/100 side/100 back)
      Main:  
      10 x 100 pull @ 2:00
        1-scull (out front)/pull by 25
        2-scull (at chest)/pull by 25
        3-scull (past hips)/pull by 25
        4-5 pull distance per stroke <20 strokes
        6-10 pull @1:45/1:50, descend 1-4, 5 ez, 6 fast! < 1:30
      16 x 75
        1-8 Free, descend by 4 <1:25/1:30
        9-16 mixer with fins Free/non Free/Free @1:15/1:20
  • 2,700 m free/back (2017.02.16)
    • Warm up: (100 swim+25 kick nb) x 4
      Main: 
      4 x 50 Back drill 5-10 secs rest
      4 x 100 Backstroke @1:55/2:00, descend 1-4
      4 x 50 Free drill 5-10 secs rest
      4 x 100 Free @1:50/1:55, descend 1-4
      4 x 50 Back dolphin with fins @1:00
      8 x 100 @1:55/2:00, 1-3 Back/Free by 25 with Fins, 4-5 Back/Free by 50, 6-8 Back/Free by 100
  • 2,400 m mixed strokes (2017.02.14)
    • Warm up: (200 swim + 100IM kick) x 2
      Main: 
      16 x 25 @:40/:35, build each 25; (1-4 Fly; 5-8 Back; 9-12 Breast; 13-16 Free)
      8 x 75 @1:30/1:40 (1-4 Fly Back Breast, descend 1-4; 5-8 Back Breast Free, descend 1-4)
      4 x 200 Free (1-2 pull, 3- kick, 4- swim <3:10/3:20)
  • 2,850 m free (2017.02.09)
    • Warm up: (100 swim + 25 side kick with hand at three positions) x 4
      Main: 15 x 150 @2:50/3:00
      6 x 150 Free, 1-2 ez, 3-4 moderate, 5-6 fast! <2:10/2:15
      5 x 150 Free/kick/Free by 50 with fins, descend 1-2 ez, 3-4 moderate, 5-fast! <2:00
      4 x 150 Free pull, 1-2 ez, 3-4 fast! <2:05
      100 ez swim cool down
  • 2,800 m free/IM (2017.02.07)
    • Warmup:  400 swim
    • Main:
      • 2 sets of:
        • 4 x 25 back dolphin with fins @ 0:30/0:35
        • 4 x 50 fly drill with fins (3-6 kicks per pull) @ 0:55/1:00
        • 4 x 75 fly/back/breat or fly @ 1:30/1:40
        • 4 x 100 free pull (<1:35) @ 1:45/1:50
      • 4 x 100 IM (fins OK) @ 1:55/2:00, descend 1-3, 4 is easy kick
  • 2,700 m free (2017.02.02)
    • Warm up:  200 swim, 200 pull, 200 drill (alternate 25 fist and 25 catchup)
    • Main:
      • 100 easy choice
      • 5 x 100 fast free < 1:30 @ 1:50/1:55/2:00
      • 100 easy choice
      • 4 x 100 fast free pull < 1:30 @ 1:50/1:55/2:00
      • 100 easy choice
      • 3 x 100 fast kick with fins < 1:35
      • 100 easy choice
      • 2 x 100 fast non free 90% effort
      • 100 easy choice
      • 100 fast free with fins < 1:25
  • 2,700 m mixed strokes (2017.01.31)
    • Warm up: (100 swim, 25 fly drill with underwater recovery) x 4
      Main: 20 x 50s
        1-8 Fly kick (fins) front/back by 25 @:55
        9-12 SA Fly/SA Back by 25 @1:05/1:10
        13-16 Fly 1:05/1:10, moderate
        17-20 Back 1:00/1:05, moderate
      16 x 75s, descend by 4 @1:25/1:30/1:45
        1-4 Free/Fly/Free < 1:10
        5-8 Free/Breast/Free < 1:05
        9-12 Free/Back/Free < 1:10
        13-16 Free pull < 1:05 
  • 2,800 m mixed strokes (2017.01.28)
    • Warmup:  400 swim + 4 x 50 build free (5 seconds rest)
    • Main:
      • 4 x 25 scull on 0:45
      • 4 x 75 fly/back/breast on 1:30
      • 4 x 100 free (build 1-4 to less than 1:30) on 1:50
      • 4 x 25 scull on 0:45
      • 4 x 75 fly/back/breast on 1:30
      • 4 x 200 free (build 1-4 to less than 3:05) on 3:50
      • 200 choice
  • 3,000 m IM, strokes (2017.01.26)
    • Warm up: 300 swim + 300 IM (25 Kick nb/25 SA drill or scull/25 Kick nb)
      Main:
      10 x 25 Kick 1-4@:40, 5-8@:35, 9-10@:30
      10 x 50 Free, 1-4@:55, 5-8@:50, 9-10@:45
      10 x 100 IM or free pull 1-4@2:00, 5-8@1:55 9-10@1:50
      10 x 50 Back, 1-4@1:05, 5-8@1:00, 9-10@:55
      10 x 25 Breast or Fly, 1-4@:40, 5-8@:35, 9-10@:30
  • 2,500 m IM (2017.01.24)
    • Warm up:  300 swim + 200 IM kick
    • Main:
      • 4 x 50 free, descend 1-4 on 1:05
      • 4 x 75 back/breast/free on 1:40
      • 4 x 50 back on 1:15
      • 4 x 75 back/breast/free on 1:40
      • 4 x 50 breast on 1:30
      • 4 x 75 back/breast/free on 1:40
      • 2 x 50 kick on 1:20
      • 4 x 75 pull on 1:30
      • 2 x 50 fly with fins on 1:10
  • 2,400 m IM + pull (2017.01.14)
    • 300 swim
      200 IM kick
       
      5 x 100 IM on 2:15 (1-3: descend; 4: kick, 5:  HARD)
      6 x 100 free pull on 2:00 (1-3:  breath every 3/5 by 25; 4-6:  breath every 3/7 by 25)
       
      4 x 200 IM on 4:30 (1-2: swim; 3 - kick; 4 - with fins)
  • 2,850 m IM, kick, pull (2017.01.10)
    • Warm up: 300 swim, 200 pull, 100 IM kick

      Main: 9 x 250 @4:30/4:40/5:00
      1-4 (25 Fly, 50 Back, 75 Breast, 100 Free)
      5-6 Kick with fins (100 moderate, 100 hard, 50 easy)
      7-9 Free pull, descend to <3:50
  • 2,500 m free (2017.01.07)

Warmup:  300 swim; 4 x 50 free

8 x 50 kick hard on 1:20 (1-4 flutter, 5-8 dolphin)
20 x 50 free as follows:
  1-4:  moderate on 1:05
  5-8:  descend 1-4 on 1:05
  9-12:  hard on 0:55
  13-16:  easy on 1:05
  17-20:  with fins on 1:00 (finish in under 0:40)
3 x 200 pull on 4:00
 
  • 2,800 m back/free (2017.01.05)

Warm up: (200 swim/100 kick as: 6 kick switch front, side, back, side, front nb) x 2

Main: 
5 x 100 Back @1:50/2:00, descend 1-3, 4 is easy (no time), 5 is Fast! <1:35
8 x 75 @1:30 Back, Free, Back by 25 as: descend 1-4, 5th is easy (no time), 6-8 Fast! <1:15
5 x 100 Free @1:45/1:50, descend 1-3, 4th is easy (no time), 5 is Fast! <1:25
8 x 75 @1:30 Free/Back/Free by 25 as: descend 1-4, 5th is easy (no time), 6-8 Fast! <1:10
 
  • 2,600 m mixed strokes (2017.01.03)

Warm up: 400 swim, 200 IM kick

Main: 
12 x 25 Drill @:45/:50
  1-4 High elbow scull
  5-8 Breast with flutter kick
  9-12 SA Fly
10 x 50 Swim @1:00/1:05
  1-5 Breast/Free
  6-10 Back/Free
4 x 100 Pull @1:50/2:00
  1-2 breath 3/5 by 25
  3-4 breath 3/7 by 25
2 x 200 kick with fins @3:40/3:50
  Broken as 100 front/100 back
1 x 400 IM (For Fly only: 2 SA left, 2 SA right, 2 full strokes)
  • 2,500 m IM/Free (2016.12.20)
    • 300 swim
    • 100 IM kick
    • 100 single arm fly
    • 4 x 25 fly on 0:45
    • 4 x 50 back on 1:15
    • 4 x 75 breast on 1:45
    • 4 x 100 free on 2:00
    • 5 x 200 on 3:50/4:00/4:10 as follows:
      • 200 pull
      • 200 of 100 IM + 100 IM (continuous)
      • 200 IM kick
      • 200 IM
      • 200 choice cool down
  • 20 x 100s (2016.12.17)
    • Warmup:  3 x 200 (swim, kick, pull by 200)
    • Main (any stroke, any equipment):
      • 2 x 100 @ 2:00
      • 2 x 100 @ 1:55
      • 2 x 100 @ 1:50
      • 2 x 100 @ 1:45
      • 2 x 100 @ 1:40
      • 2 x 100 @ 1:45
      • 2 x 100 @ 1:50
      • 2 x 100 @ 1:55
      • 2 x 100 @ 2:00
      • 2 x 100 @ 2:05
    • Cool down (choice 300 - 400 m)
  • The 50 x 50s of Christmas (2016.12.15)
    • Stocking stuffer: 2 x (50 Free/50 Non Free/50 kick/50 Free pull/50 Non Free pull)
    • Under the Christmas tree:  16 x 50 Love: @1:00/1:05/1:10/1:20 (2 sets of Fly/Bk, Back, Bk/Br, Breast, Br/Fr, Free, Fr/Fly, Fly with Fins)
    • Turkey Legs: 10 x 50 kick; 1-5 Flutter wilth fins @:55, 6-10 choice of dolphin or whipkick @1:20/1:30
    • Pull me close: 10 x 50 pull; descend 1-4, 5-8, 1 minute rest, 9 FAST! 10 easy
    • Freeze:  4 x 50 free; easy 1-3 @:55/1:00, 1 minute rest, 4 is a race!!
  • 2,550 free/back (2016.12.13)
    • 300 swim
    • 200 (50 fist free, 50 scull) x 2
    • 8 x 25 kick on 0:45 (4 on front; 4 on back)
    • 10 x 50 free on 1:00 (descend 1-4; descend 5-8; 1 minute extra rest, then 9-10 FAST)
    • 8 x 75 free/back/free on 1:40 (descend 1-4; descend 5-8; 1 minute extra rest, then 9-10 FAST)
    • 6 x 50 on 1:20 (1-2 back; 3-4 breast; 5-6 back/breast)
    • 8 x 25 free pull on 0:30
  • 2,500 IM (2016.12.10)
    • 500 m warmup
    • 20 x 100 IM on 2:20
    • 1-4:  25 single arm fly, 25 back, 25 breast, 25 free
    • 5-8:  25 fly, 25 double arm back, 25 breast, 25 free
    • 9-12:  25 fly, 25 back, 25 breast with dolphin kick, 25 free
    • 13-16:  25 fly, 25 back, 25 breast, 25 catchup free
    • 17-20:  kick in IM order
  • 2,750 free + free drill (2016.12.08)
    • Warm up: 200 swim, 100 side kick, 200 pull
    • Main: 
      • 2 x 75 drill as: 25 left arm/25 right arm/25 catch up *non stroking arm is out front @ 1:40
      • 4 x 100 Free, hold tempo pace 80% @ 2:00
      • 2 x 75 drill as: 25 hesitation/25 slow motion/25 catch up @ 1:40
      • 4 x 150 Free, build each 50 to strong pace! Progress 70% to 90% effort @ 2:50
      • 2 x 75 drill as: 25 left arm/25 right arm/25 catch up *non stroking arm down at side @ 1:40
      • 4 x 200 @ 3:30 as swim with fins/kick with fins/pull/kick easy
  • 2,500 mixed strokes (2016.12.06)
    • Warm up:  (100 swim + 25 no board kick) x 4
    • Main: (10 x 50) x 4 as:
      • 1.  Free on 0:55: descend 1-4, 5th easy (no time), 6 - 10 FAST
        2.  Back on 1:00:  descend 1-5, 5th easy (no time), 6 - 10 FAST
        3.  Kick with fins on 0:50:  1 - 4 moderate, 5th easy (no time), 6 - 10 FAST
        4.  IM on 1:05:  1-3 fly/back; 4 - 6 back/breast; 7 - 10 breast/free

  • 2,700 m mixer (2016.12.03)
    • 400 swim as:  (75 free + 25 kick) x 4
    • 300 kick as:  (75 flutter kick + 25 dolphin kick with fins) x 3
    • 400 pull as:  (75 free pull + 25 non free pull) x 4
    • 2 x 300 mixer as: (75 back + 75 free) x 2 on 6:20
    • 3 x 200 mixer as:  (100 free + 100 breast) on 4:20
    • 4 x 100 mixer as: (50 free + 50 single arm fly) on 2:20
  • 2,900 m free (2016.12.01)
    • 200 swim
    • 200 non free
    • 100 kick
    • 5 x 200 free on 4:00; descend 1-3, 4 easy, 5 hard
    • 2 x 200 kick with fins on 3:40 (100 build + 100 pace)
    • 5 x 200 free on 3:50; 1-2 pull, 3-5 fins
  • 2,600 m free/back (2016.11.29)
    • 300 swim
    • 200 kick
    • 100 scull
    •  20 x 100 m as follows:
      •   5 x 100 back, descend 1-4, 5 easy on 2:10
      •   5 x 100 free, descend 1-4, 5 easy on 2:00
      •   5 x 100 back, fast, 15 seconds rest
      •   5 x 100 free, fast, 15 seconds rest
  • 2,700 m mixed (2016.11.26)
    • Warm Up: 400 swim, 200 Drill (50 SA Back, 50 SA Fly, 100 SA Free)
    • Main: @1:25/1:30
      • 4 x 75 Fly/Back/Breast by 25
      • 4 x 75 Back/Breast/Free
      • 4 x 75 Fly
      • 4 x 75 Back
      • 4 x 75 Breast
      • 4 x 75 Free
      • 4 x 75 kick (Front/side/Back)
  • 2,800 m free (2016.11.24)
    • Warm Up: (100 swim + 25 side kick) x 4  (one goggle in the water when breathing during the kick)

      Main:
      4 x 25 kick
      4 x 50 Free
      4 x 100 pull
      Repeat three times* as follows:

      *1. Kick moderate @:35/:40, Free build @:55, 1:001:05, pull hard! @1:40/1:50/2:00
      *2. Kick build @:35/:40, Free hard! @:50/:55, pull moderate @1:45/1:50/2:00
      *3. Kick hard! @:30/:35, Free moderate @:55/1:00/1:05, pull build @1:45/1:50/2:00

      8 x 25 choice sprints @:30/:35

  • 2,500 m mixed strokes (2016.11.22)
    • 300 swim
    • 8 x 25 kick on 0:40
    • 1 x 400 (100 IM, 100 back, 100 breast, 100 free)
    • 2 x 300 (100 IM, 100 back, 100 breast)
    • 3 x 200 (100 IM, 100 free)
    • 4 x 100 free pull
  • 2,800 m free, back (2016.11.19)
    • Warm Up:  300 swim; 200 pull; 100 kick
    • Main Set:
      • 4 x 75 back on 1:30
      • 4 x 100 free on 1:40/1:45
      • 4 x 50 back on 0:55/1:00
      • 4 x 150 pull on 2:10/2:15
      • 4 x 25 back kick on 0:35
      • 3 x 200 free on 3:30 (1 - swim, 2 - pull, 3 - fins)
  • 2,600 m IM (2016.11.17)
    • Warm up: 300 swim, 300IM drill (25 kick/25 *drill/25 swim)
      *Single Arm (SA) Fly, Bk, Fr, Breast 2 pulls one kick

      Main: 
      6 x 50 Fly/Back (1-4 SA Fly, 5-6 Fly)
      6 x 50 Fly/Breast (1-3 SA Fly, 4-6 Fly)
      6 x 50 Fly/Free (1-2 SA Fly, 3-6 Fly)
      6 x 50 Fly, alternate 50 SA, 50 Fly)

      8 (10) x 100 ez pace:  2-Back; 2-Free; 4-Pull; 2- Kick

  • 2,600 m free (2016.11.15)
    • Warm up: 400 swim, 200 Drill (alternate 50 Fist Free/50 catch up Free)

      Main: 
      10 x 50 Free as follows:
      1-4 moderate @:55/1:00/1:05/1:10
      5th is easy pace, no time
      5-10 Fast! @:50/:55/1:00/1:05

      12 x 100 Free as follows:
      1-5 moderate @1:45/1:50/2:00/2:10
      6th is easy pace, no time
      7-12 Fast! @1:40/1:45/1:55/2:00

      10 x 50 kick as follows:
      1-5 Flutter kick with fins @:55/1:00
      6-10 Dolphin kick with fins @:55/1:00

  • 2,850 IM strokes (2016.11.12)
    • Warmup: (100 free/100 non free/100 kick) x 2
    • Main:
    • 15 x 150 as:
      • 1-3: 100 Free moderate/50 Free strong! on 2:30/2:40/3:00
      • 4-6: 100 Free pull moderate/50 Free pull  strong! on 2:30/2:40/3:00
      • 7-12: Mixer! 25 Fly/50 Back/75 Breast on 2:50/3:00/3:10
      • 13-15: 100 Free moderate (Fins)/50 kick strong! on 3:00/3:10/3:20
  • 2,800 m IM strokes (2016.11.10)
    • 4 x (100 swim + 25 breast with dolphin kick)
    • 8 x 25 dolphin with fins, 1-4 on front, 5-8 on back on 0:30/0:35/):40
    • 4 x 25 breast pull on 0:40/0:45
    • 4 x 50 fly on 1:00/1:05/1:10
    • 4 x 100 breast; descend 1-4 on 1:50/2:00/2:10
    • 4 x 200 free; 1-2 pull, 3-4 swim on 3:30/3:45
    • 4 x 100 back; descend 1-4 on 1:50/1:55/2:00
    • 4 x 50 free steady hard on 0:50/0:55
  • 2,700 m free/back (2016.11.08)
    • 300 swim, 200 drill, 100 back kick drill (hand/forearms/arms up for six kicks)
    • 24 x 25s as:
      • 1-4: free; build to fast on 0:35
      • 5-8: free; fast off wall on 0:35
      • 9-12: free; sprints on 0:45/0:50
      • 13-16: back; build to fast on 0:35
      • 17-20: back; fast off wall on 0:35
      • 21-24: back; sprints on 0:45/0:50
    • 5 x 300 as:
      • 1-2:  75 free, 75 back, 75 free, 75 back
      • 3-4:  100 free, 100 back, 100 free
      • 5:  150 free; 150 back
  • 2,800 m free/pull (2016.11.03)
    • Warm up - Gold and Silver lanes: 200 swim/200 kick/200 pull; Bronze lanes: 150 swim/150 kick/150 pull
    • Main:
      • 10 x 100 pull (all lanes) as: 1-4 Free (breath 3), 5-8 Free (breath 5), 9-10 Free (breath 7) @1:40/1:50 (Gold lanes), @1:55/2:00 (Silver lanes), @ 2:10/2:20 (Bronze lanes)
      • 8 x 25 Fast kick! (Gold and Silver) @:35/:40  (Goal: Gold lanes < :25 secs; Silver lanes < :30 secs)
      • Bronze lanes do 6 x 25 Fast kick! @:45/:50
      • 10 x 100 Free (Gold lanes only) as Descend 1-4, 5-8 @1:40/1:50, 9-10 FAST! (Goal: fastest 100 <1:20 to 1:25)
      • 6 x 100 Free (Silver lanes only) @ 1:55/2:00 as Descend 1-4, 5-6 FAST!  (Goal: fastest 100 <1:30 to 1:40)
      • 4 x 100 Free (Bronze lanes only) @ 2:20/2:30 as Descend 1-3, 4 is FAST! (Goal: fastest 100 <1:35; <2:00/2:10; <2:10/2:15)
  • 2,700 m mixed strokes (2016.11.01)
    • Warmup: (200 swim+100 kick+200 IM drill)
    • Main:
      • 3x200 (100 IM/100 Back) @3:50/4:00/4:05
      • 2x200 (100 IM/100 Breast) @3:50/4:00
      • 1x200 (100 IM/100 Fly) Fins Ok <3:30
      • 2x200 (100 IM kick/100 IM kick) @4:30/4:40/4:45
      • 3x200 (100 IM/100 Free) @3:45/3:50/4:00
  • 2,600 m IM (2016.10.29)
    • 300 swim
    • 100 IM kick
    • 4 x 50 back pull on 1:15
    • 4 x 50 back kick on 1:30
    • 4 x 50 back stroke on 1:15
    • 4 x 100 free pull on 2:00
    • 4 x 100 free kick on 2:15
    • 4 x 100 free swim on 2:00
    • 2 x 200 IM on 4:40
  • 2,400 m IM (2016.10.27)
    • 200 swim
    • 200 pull
    • 100 kick
    • 100 moving scull
    • 10 x 50 free (#1-5 smooth on 1:00; #6-10 faster turnover on 0:55)
    • 10 x 50 back (same pattern) on 1:10/1:05
    • 10 x 50 breast (same pattern) on 1:15/1:10
    • 2 x 50 dolphin kick
    • 4 x 50 fly with fins on 1:10
  • 2,600 m IM (2016.10.25)
    • 400 swim
    • 100 kick, IM order
    • 4 x 50 fly/back on 1:15
    • 6 x 75 fly/back/breast on 1:45
    • 8 x 100 IM on 2:20 (descend 1-4; 5-8 fast with fins)
    • 6 x 75 back/breast/free on 1:40
    • 4 x 50 breast/free on 1:10
  • 2,750 m mostly free (2016.10.22)
    • 150 swim
    • 150 kick
    • 150 pull
    • 4 x 25 dolphin kick underwater + free on 0:40
    • 2 x 200 free, build by 50 on 4:00
    • 4 x 25 back dolphin kick underwater + free on 0:40
    • 2 x 200 back, build by 50 on 4:15
    • 4 x 25 kick FAST on 0:40
    • 6 x 200 on 4:00
      • #1-4 free, descend
      • #5 moderate back
      • #6 fast
  • 2,400 m IM
    • 300 m swim
    • 200 m (25 scull, 25 catchup free, 50 m kick on side) x 2
    • 16 x 25 on 0:40
      • 8 x 25 free, breath every 2, 3, 4, 5, 6, 7, 8, 9 (by 25)
      • 8 x 25 fly with fins, breath every 1, 2, 3, 4, 5, 4, 3, 2 (by 25)
    • 20 x 75 as follows:
      • 4 x 75 (free, back, free) on 1:40
      • 4 x 75 (free, breast, free) on 1:40
      • 4 x 75 (free, fly, free) on 1:40
      • 4 x 75 free pull, breath every 3, 5, 3 by 25 on 1:30
      • 4 x 75 free pull, breath every 5, 3, 5 by 25 on 1:30
  • 3,000 free, back, kick
    • 400 swim
    • 200 kick
    • 2 x 100 pull (buoys at ankles) on 2:00
    • 2 X 100 pull (buoys at knees) on 2:00
    • 4 x 100 pull (buoys at thighs) on 2:00
    • 2 x 100 kick (steady), 15 seconds rest
    • 8 x 100 free (fast) on 2:05
    • 2 x 100 kick, 15 sec rest
    • 4 x 100 back on 2:15
  • 2,200 IM
    • (100 swim + 50 back kick + 50 breast) x 2
    • 4 x 50 fly/back on 1:15
    • 4 x 100 50 back / 50 breast on 2:20
    • 6 x 200 (100 IM + 100 reverse IM) on 4:30; last 2 sets with fins
    • Cool down
  • 2,650 m free and kick
    • 400 swim
    • 100 catchup free
    • 8 x 25 kick fast on 0:40
    • 8 x 50 free:  1-4 on 1:05; 5-8 on 1:00
    • 6 x 25 kick on 0:40
    • 6 x 50 free on 0:55
    • 4 x 25 kick on 0:40
    • 4 x 50 free with fins on 0:50
    • 400 free pull, build by 100 to fast, come in on 6:30
    • 400 free, come in on 6:45
    •  Cool down

 

  • 2,400 m mixed strokes
    • 200 swim
    • 200 pull
    • 100 timed kick (fast)
    • 8 x 50 back on 1:10, descend 1-4; 5-8
    • 50 timed kick (fast)
    • 6 x 50 breast on 1:15, descend 1-3; 4-6
    • 25 timed kick (fast); 25 easy kick
    • 4 x 150 pull build by 50 (easy to hard) on 3:00
    • 4 x 150 swim (50 free/50 back or breast/50 free) on 3:10
    • Cool down
  • 2,400 m free
    • 400 swim
    • 20 x 100 free on 2:05:
      • 4 x 100 moderate
      • 3 x 100 tempo
      • 2 x 100 fast
      • 100 easy (no time)
      • 2 x 100 moderate
      • 3 x 100 tempo
      • 4 x 100 fast with fins
      • 100 easy
  • 2400 m - kick/IM
    • 400 swim
    • 20 x 25 kick:
    •     4 on 0:45
    •     4 on 0:40
    •     4 on 0:35
    •     4 on 0:40
    •     4 on 0:45
    • 20 x 75 on 1:50
    •     1-4:  Fly/Back/Breast
    •     5-8:  Fly/Back/Back
    •     9-12:  Fly/Breast/Breast
    •     13-16:  Back/Breast/Free
    •     17-20:  Fly with fins
  • 2800 m, mixed strokes:
    • 400 swim
    • 200 kick
    • 8 x 100 pull:
      • #1-3: free, breath every 3 on 2:00
      • #4-6: free, breath every 5 on 3:00
      • #7-8: 50 back + 50 breast on 2:20
    • 200 easy kick
    • 10 x 100 on 2:20:
      • #1-3: 25 fly, 75 back
      • #4-6: 25 back, 75 breast
      • #7-9: 25 breast, 75 free
      • #10: 25 free, 75 fly
    • 200 easy
  • 2,100 m IM/free
    • 300 swim
    • 200 pull
    • 100 kick
    •  Main Set (all 200s on 4:00)
      • 100 IM + 100 free
      • 100 IM + 100 back
      • 100 IM + 100 breast
      • 100 IM kick
      • 200 free (150 easy + 50 fast)
      • 200 free (100 easy + 100 fast)
      • 200 free (50 easy + 150 fast)
      • 200 free (easy)
  • 2,600 m free
    • 2 x (200 swim + 50 fist free)
    • 10 x 100 free on 2:00
      • descend 1-3, hold 4-5
      • 6 easy, descend 7-9, 10 FAST
    • 100 easy kick
    • 10 x 100 free pull or with fins, same pattern as first free set
  • 2,300 m IM
    • 300 m choice
    • 200 m IM kick
    • 16 x 25 swim on 0:45 (4 fly, 4 back, 4 breast, 4 free)
    • 8 x 100 IM on 2:15 (1-4 steady, 1 minute extra rest, 5-6 hold pace)
    • 3 x 200 IM with fins on 4:15
  • 2400 m, mixed strokes
    • 300 m easy
    • 8 x 50 m kick choice, 10 sec rest
    • 4 sets of 8 X 50 m
      • Set 1:  free on 1:00 (first 4 technique, last 4 increase tempo)
      • Set 2:  back on 1:10
      • Set 3:  breast on 1:15
      • Set 4:  spin IM on 1:10 (fly/back, back/breast, breast/free, free/fly...)
        •  

 

 

Spring 2016:

  • 2,300 m workout (IM, kick)
    • 400 swim
    • 200 kick
    • 8 x 50 kick, variables (half easy/half fast; half fast/half easy; all easy; all fast)
    • 300 (4 sets of 25 breast pull wiht flutter kick; 50 breast, continuously)
    • 8 x 25 breast variables on 0:45
    • 300 (4 sets of 25 dolphin kick on back; 50 back, continuously)
    • 8 x 25 back variables on 0:45
    • 300 (25 fly kick/25 fly drill/25 fly, continuously)
    • 8 x 25 fly variables on 0:25
  • 2,100 m workout (free, IM)
    • 4 x 100 free, 15 sec rest (25 free, 50 free fist drill, 25 free)
    • 2 sets of:
      • 300 IM (25 kick, 25 half swim/half kick, 25 swim), 30 sec rest
      • 100 IM, 30 sec rest
    • 3 sets of free:
      • 4 x 25 kick, 5 sec rest
      • 4 x 50 swim (25 regular free, 25 with 12 beat kick), on 1:10
  • 2,500 m workout (free)
    • 500 easy free
    • 5 x 100 (50 back, 50 free) on 2:15
    • 400 free pull, negative split
    • All following at same fast pace, with lots of fast kick:
      • 50 free on 1:10
      • 100 free on 2:20
      • 150 free on 3:30
      • 200 free on 4:40
    • 300 kick
    • 6 x 25 kick on 0:45 (half fast, half easy)
    • 4 x 25 choice variables on 0:40
  • 2,250 m workout (sprints)
    • 400 swim
    • 300 pull
    • 200 kick
    • 100 IM
    • 10 x 50 choice on 1:10 (drill/swim)
    • 3 times:
      • 25 fast
      • 50 easy
      • 2 x 25 fast
      • 50 easy
      • 25 fast
      • 50 easy
      • All on 0:35 per 25 (0:35 for 25m, 1:10 for 50m)
  • 2,400 m workout (free, IM)
    • 800 swim (every 3rd length non-free)
    •  Two sets of:
      • 2 x 75 free on 1:25
      • 2 x 50 kick on 1:20
      • 2 x 75 free on 1:20
      • 2 x 50 kick on 1:15
    •  Three sets of:
      • 100 IM (10 sec rest)
      • 4 x 25 (10 sec rest)
      • First set of 25s are breast, 2nd 25s are back, 3rd 25s are fly
  • 2,800 m workout (all strokes)
    • 300 easy
    • 5 x 200 on 3:50
      • (1st 200 is all free, then 2nd 200 is 150 free+50 back, 3rd 200 is 100 free+100 back...last one is 200 back)
    • 300 breast (kick, drill, swim by 25)
    • 300 kick (every 3rd length FAST)
    • 300 Reverse IM (kick, drill, swim by 25)
    • 300 pull (negative split)
    • 300 swim
  • 2,800 m workout (free, kick, IM)
    • 250 free, 15 sec rest
    • 250 pull, 15 sec rest
    • 250 (75 back/50 breast, repeat)
    • 250 IM (25 fly, 50 back, 75 breast, 100 free)
    • 9 x 50 on 1:20 - 2 sets kick, 1 swim (repeat 3 times)
    • 9 x 150 free or free pull - two on 3:00; one on 2:45. Descend set 3, 6 and 9
  • 2,650 m workout (all strokes)
    • 300 easy free with snorkel
    • 200 (alternate 25 dolphin on back and 25 backstroke)
    • 100 free build
    • 3 sets of:
      • 200 free (round 1 on 3:30, rnd 2 on 3:40, rnd 3 on 3:50)
      • 100 IM on 2:20
      • 3 x 50 kick choice on 1:20
    • 3 sets of:
      • 75 kick build, 50 free easy
      • 25 kick build, 50 free easy
      • With snorkels and fins
  • 2,550 m workout, (all strokes)
    • 400 free, 100 kick
    • 300 (100 free, 100 IM, 100 free), 100 kick
    • 200 inside out IM, 100 kick
    • 100 IM, 100 kick
    • 100 free
    • 3 sets of:
      • 50 fly, back
      • 50 back, breast
      • 60 breast, free
      • (On 1:10)
    • 3 sets of:
      • 2 x 50 free on 0:55
      • 100 free on 2:15 (at the same speed as the two 50s)
  • 2,400 m workout (free, kick)
    • 300 swim
    • 300 reverse IM (25 kick, 25 drill, 25 swim for each stroke)
    • 6 x 100 kick on 3:00
    • 2 x 500 free on 9:30 (streamline to flags; last 150 6 beat kick)
    • Cool down - 100 IM, 100 free easy
  • 2,800 m workout (back, free)
    • 500, every 5th length back
    • 5 x 100s on 2:10
      • 100 back, 75 back + 25 free, 50 back +  50 free, 25 back + 75 free, Last one 100 free
    • 3 sets of:
      • 100 free on 1:50
      • 100 free on 2:15 (same speed as 1st 100)
      • 50 free FAST on 1:15
      • 50 free easy on 1:15
    • 2 sets of:
      • 25 dolphin kick on back, 10 sec rest
      • 50 free, 10 sec rest
      • 75 dolphin kick on back, back, breast
      • 100 IM
  • 2,500 m workout (free)
    • 400 swim
    • 400 reverse IM (50 kick, 25 drill, 25 swim)
    • 400 pull
    • 5 x 100 pull with snorkels on 2:00
    • 10 x 50 swim with snorkels on 1:00
    • 6 x 50 on 1:15  (2 x 50 kick, 1 x 50 swim, repeat)
  • 2,300 m workout (IM, free)
    • 200 free
    • 200 - alternate 25 dolphin kick on back, 25 free
    • 200 Reverse IM (25 kick, 25 drill)
    • 4 x 125 m on 2:40
      • 1 - 50 fly, 25 back, 25 breast, 25 free
      • 2 - 25 fly, 50 back, 25 breast, 25 free.....etc. 
    • 3 x 200 free with fins on 3:30 (last 2 lengths of each set fast flutter kick)
    •  
    • 4 x 150 pull on 2:45 (build by 50)
  • 2,600 m workout (IM, free)
    • 300 warmup (choice)
    • 12 x 100 m on 2:30
      • 4 sets of 50 IM drill/50 free (50 fly, 50 back, 50 breast, 50 free)
      • 4 sets of 50 IM/50 free (change stroke by 50)
      • 4 x 100 IMs
    • 4 x 50 m free pull on 1:05
    • 3 x 100 m free on 2:10
    • 2 x 150 m free pull on 3:15
    • 6 x 50 (odds - kick, evens - swim) 
  • 2,600 m workout (free)
    • 800 m (400 choice, 200 kick, 200 pull)
    • 5 x 150 pull on 3:00 (build by 50)
    • 4x 150 free on 3:00 (descend 1-4)
    • 3 x 150 IM (no free) on 3:30 (25 drill, 25 swim)
  • 2,200 m workout (free, kick)
    • 200 m easy
    • 400 m continuous with pull buoys and snorkels:  4 x (25 scull (on front, at waist), 75 free)
    • 6 x 100 m free on 1:55
    • 200 m kick
    • 8 x 50 m on 1:10:  (2 x kick, 1 x swim, 2 x kick, 1 x swim, 2 x kick)
    • 6 x 100 m free with fins on 1:40
  • 3,000 m workout (free)
    • 600 free with snorkel (streamlined, symmetrical stroke)
    • 12 x 25 on 0:45;  IM order (25 kick, 50 free for each stroke)
    • 3 x 100 IM on 2:15; descending 1 - 3
    • 9 x 200 free:
      • 3 with fins on 3:40
      • 3 swim on 3:50
      • 3 pull on 4:00
  • 2,500 m workout (free/IM)
    • 300 easy
    • 100 free on 1:50
    • 8 X 50 free on 1:00
    • 200 free on 3:40
    • 6 X 50 back on 1:10
    • 300 free on 5:30
    • 4 X 50 breast on 1:20
    • 400 free on 7:20
    • 2 X 50 fly on 1:30
    • 4 X 50 kick with fins on 1:00
  • 2,900 m (free/IM) 
    • 1,000 m free (every 4th length strong kick)
    • 700 m continuous as follows:
      • 100 free, 25 breast
      • 75 free, 25 breast
      • 50 free, 25 breast
      • 25 free, 25 breast
      • 100 back, 25 fly
      • 75 back, 25 fly
      • 50 back, 25 fly
      • 25 back, 25 fly
    • 4 sets of:
      • 100 free on 2:00
      • 100 IM on 2:15
      • 100 (50 kick/50 swim) on 2:30
  • 2,300 mixed strokes
    • 600 continuous (100 free, 100 breast, 100 free, 100 back, 100 free, 100 IM)
    • 12 x 50 on 1:20 (4 sets of fly/back; back/breast; breast/free by 25)
    • 6 x 50 kick on 1:30 (2 sets of fly/back; back/breast; breast/free by 25; fast/easy by 25)
    • 400 free with fins (six kicks streamlined off wall before surfacing)
    • 4 x 100 pull on 1:50
  • 2400 m free, IM
    • 300 swim (50 free, 25 non free)
    • 100 free kick
    • 200 pull
    • 100 (50 back kick, 50 dolphin kick on back)
    • Main Set:
      • 4 x 100 free on 2:00
      • 100 IM, 1 minute rest
      • 3 x 100 free on 1:55
      • 100 IM, 1:00 rest
      • 2 x 100 free on 1:50
      • 100 IM, 1:00 rest
      • 100 free FAST
    • 200 easy (50 swim, 50 kick)
    • 6 x 25 kick on 0:45
      #1 and #4 half fast/half easy
      #2 and #5 half easy/half fast
      #3 and #6 easy
    • 50 swim