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2021-2022 Workouts

June 18 (Saturday)

Warm up: 800 swim (G), 600 swim (S), 400 swim (B)
 
Main: 
  • 5 x 200 Free swim, alternate ez/strong by 200
  • 100 ez non-free
  • 4 x 200 Free pull, alternate strong/ez by 200
  • 100 ez non-free
  • 3 x 200 Free mixer! (50 flutter kick hard/100 Free hard!/50 whipkick ez)
  • 100 ez non-free
  • 2 x 200 Free with FINS (all out pace)
  • 100 ez non-free
  • 1 x 200 to 400 choice cool down

June 16

Warm up: 4 x (100 swim + 25 Backstroke drill*), Bronze repeats twice
*LA "left arm"/RA "right arm"/DA "double arm", switch every 3 to 4 strokes, non-stroking arm down by your side so you can roll!
 
Main: 
  • 4 x 100 Backstroke, last 100 strong!
  • 4 x 100 Breaststroke, last 2 x 100 strong!
  • 4 x 100 Freestyle, last 3 x 100 strong!
  • 4 x 100 mixer #1 (Free/Back/Breast/Free by 25), all moderate pace
  • 4 to 8 x 100 mixer #2 (Free/Back/Breast/Free by 100), all hard pace! Gold does 8 x 100, Bronze and Silver does 4 x 100

June 14

Warm up: ​​400 swim, all groups
Main: 
  • 8 x 25 Free pull, breathing pattern 3/5/7/9 by 25
  • 8 x 75 Free pull, 4 ez/4 hard!
  • 8 x 25 speed kick (flutter kick), Bronze does 4 x 25
  • 8 x 75 spin IM (Fly/Bk/Br, Bk/Br/Fr by 25 - alternate), Bronze and Silver 4 x 75
  • 8 x 25 speed kick (dolphin kick), Bronze does 4 x 25
  • 8 x 75 Free swim, 4 hard!/4 ez

June 9

Warm up: 500 swim (G) 400 swim (S), 300 swim (B)
 
Main:
  • 10 x 100 Free, what is your best average? Can you hold your pace for all ten? @1:40 (G), 2:00 (S), 2:20 (B)
  • 8 x 75 mixer, moderate pace (25 choice kick + 50 swim in IMO) @1:30 (G). 1:40 (S), 2:00 (B) *Bronze does 4 x 75
  • 10 x 50 Free pull, what is your best average? Can you hold pace for all ten? @:50 (G), 1:00 (S). 1:10 (B)

 

200 choice cool down
 
June 7
 
Warm up: 4 x (75 swim + 25 Single arm Fly)
 
Main: repeat pattern twice, Bronze lanes to do 2 x 50
 
  • 4 x 50 Fly/Back by 25, moderate pace @1:00 - 1:05 (G), 1:10 - 1:15 (S), 1:25 - 1:30 (B)
  • 4 x 100 Free swim, descend 1-4 @1:40 - 1:50 (G), 1:55 - 2:05 (S), 2:15 - 2:30 (B)
  • 4 x 50 Back/Breast by 25, moderate pace, same times 
  • 1 x 200 Free pull, negative split! Gold lanes do 2 x 200
  • 1 x 50 ez choice kick 

Saturday, June 4

Warm up: 800 swim (G), 600 swim (S), 400 swim (B)
 
Main: 10 seconds rest between each distance, 1 minute rest between each set
 
  • 1 x (25/50/75/100/75/50/25) Freestyle swim, moderate pace
  • 1 x (25/50/75/100/75/50/25) Freestyle swim, hard pace!
  • 1 x (25/50/75/100/75/50/25) Kick with fins! Choice of flutter or dolphin (any body position, mix it up)
  • 1 x (50/100/150/200/150/100/50) Freestyle pull, moderate pace
  • 1 x (50/100/150/200/150/100/50) Freestyle pull, hard pace!
  • 1 x (50/100/150/200/150/100/50) Mixer set, alternate Back/Breast, moderate pace

June 2

Warm up: 500 swim (G), 400(S) 300 swim (B)
 
Main:
 
  • 8 x 75 (50 Free/25 Back), 1-4 go hard on the FREE, 5-8 go hard on the BACK
  • 50 ez choice kick
  • 6 x 100 (50 Free/50 Back), descent 1-3, 4-6 
  • 50 ez choice kick
  • 5 x 200 negative split the 200's, 1-2 Free swim, 3-4 Free pull, 5th is easy Back *Bronze does 3 x 200 (choice swim, pull or Back)