Latest Workouts

  • Saturday, May 19
  • Warm up: 300 swim
  • 300 IM: Kick/Drill/Swim by 25
  • 6 x 50 *swim build
  • *alternate Free/Non Free by 50
  • 100 ez
  •  
  • Main:
  • 5 x 100 Free pull, 1st 100 is (25 scull/75 pull), descend 2-5 @1:45
  • 4 x 100 Free swim, 1st 100 is with Fins (25 sidekick/75 Free), descend 2-4 @1:45
  • 3 x 100 Back, 1st 100 is (25 back scull/75 Back), descend 2-3 @1:55
  • 2 x 100 Breast, 1st is (25 3p-1k/75 3k-1p), 2nd is breastroke strong!
  • 1 x 100 kick
  • Repeat main set (optional)

 

  • Saturday, May 5
  • Warm up: 200 Free, 200 kick, 200 pull, 200 non Free
  • Drill: 6 x 50 (25 *Tap/25 Free) @1:10
  • *Tap bum, hip, eyebrow
  • Main:
  • 8 x 25 Fly/Breast by 25, last 2 at 50 race pace @:50
  • 2 x 100 Free ez, no time
  • 8 x 50 Back/Free by 50 last 2 at 100 race pace @1:00
  • 2 x 200 (100IM/100Free) @3:40
  • 8 x 25 speed kick @:35
  • 2 x 100 pull ez, no time
  • 4.4k

 

  • Thursday, May 3
  • Warm up: (75 Free + 25 Non Free) x 4
  • Kick/*pull set by 25: 8 x 50 @1:05
  • 1-4 Free, 5-8 non Free
  • *squeeze board btw legs for pull
  • Main:
  • 5 x 100 pull, 1 ez, 4 strong! 1:45
  • 4 x 150 Free/Back/Free 1 ez, 3 strong! 2:50
  • 3 x 200 IM 1 ez kick only, 2 strong! 3:40
  • 2 x 150 Free/Breast/Free, 1 ez, 1 strong! 2:50
  • 1 x 100 all out choice! <1:20
  •  
  • Tuesday, May 1
  • Warm up: (100 swim, 100 kick, 100 pull) x 2
  • Drill/swim by 25: 8 x 50 @1:00
  • 1-4 SA Free
  • 5-8 SA Back
  • Main:
  • 4 x 50 Free build @:55
  • 50 kick
  • 200 Free hard! <3:05
  • 4 x 50 Back build @1:00
  • 50 kick
  • 200 Back hard! @<3:20
  • Repeat

 

  • Saturday, April 28
  •  
  • Warm up: 500 swim, 4 x 75 choice kick*
  • *(50 ez, 25 strong!)
  • Main:
  • 2 x 50 @100 pace @:55/1:00
  • 3 x 100 @200 pace @1:45/1:55
  • 2 x 200 @400 pace @3:30/3:40
  • 50 ez
  • Repeat *4 times
  • *1-2 Free, 3-non Free, 4-pull

 

  • Saturday, April 14
  • Warm up: 400 pull, 200 kick, 200 swim
  • Drill/swim: 4 x 75 Free RA/LA/swim, 10 secs rest
  • Main:
  • 5 x 100 (Fr/Br/Fr/Bk)
  • 4 x 100 (Fr/Bk/Fr/Fly)
  • 3 x 100 (Fr/Fly/Fr/Br)
  • 2 x 100 kick
  • 8 x 25 sprints! @:50
  • Repeat

 

  • Thursday, April 12
  • Warm up: (100 swim + 25 SA Fly) x 4
  • Main:
  • 16 x 50 kick/swim, swim/kick @1:00
  • 1-4 flutter/Free
  • 5-8 dolphin/Fly
  • 9-12 whipkick/Breast
  • 13-16 back kick/Back
  • Main:
  • 4 x 100IM descend 1@1:50
  • 2 x 50 speed kick @1:15
  • 400 IM
  • 2 x 50 speed kick @1:15
  • 4 x 100 Free, 2 strong! 2 ez (cool down) @1:45

 

  • Saturday, April 7
  • Warm up: 400 swim, 400IM (KDSK)
  • Main:
  • *5 x 50 Breast/Free by 25 @1:00
  • *5 x 100 Back/Free by 50 @1:50
  • 4 x 150 (100IM/50 Free) @2:50
  • 500 Free negative split
  • Repeat
  • *Descend 1-4, last 50 is ez kick

 

  • Tuesday, April 3
  • Warm up: (100 swim + 25 Back dolphin) x 4
  • Drill/swim by 25: 6 x 50 Fast Fist/ez Free @1:00
  • Main:
  • 4 x 75 Back/Breast/Back @1:30
  • *2 moderate, 2 stronger
  • 8 x 50 Free 1-4 @:55, 5-8 @:50
  • 100 speed kick with fins
  • 4 x 75 Fly/Back dolphin/Fly @1:30
  • 8 x 50 Free pull 1-4 @:50, 5-8 @:45
  • 100 speed kick with fins
  • 4 x 75 Free with fins @1:20

 

  • Tuesday, March 27
  • Warm up: 400 swim, 4 x 50 kick (ez/hard by 25)
  • Main:
  • 100 ez kick no time (nt)
  • 4 x 100 Free moderate @1:40
  • 100 ez swim
  • 3 x 100 Free strong @1:35
  • 100 ez pull
  • 2 x 100 Free Fast! @1:30
  • 100 ez kick
  • 1 x 100 Free sprint! <1:20
  • Repeat

 

  • Tuesday, March 20
  • Warm up: (75 swim, 25 kick nb) x 4
  • Drill: 8 x 50 (25 Drill/25 Kick) @1:05
  • 1-4 catch up Back
  • 5-8 catch up Free
  • Main:
  • 5 x 50 Free strong! :50
  • 6 x 25 Back sprints 2 kick, 4 Back @:45
  • 4 x 50 Free strong :50
  • 6 x 25 Fly sprints 2 kick, 4 swim @:45
  • 3 x 50 Free strong :50
  • 6 x 25 Breast sprints 2 kick, 4 swim @:45
  • Repeat

 

  • Saturday March 17 Masters
  • Warm up: 200 Free, 200 non Free, 8 x 50 kick @1:15 (alternate 25 ez/25 fast)
  • Main set:
  • 2 x 25 scull @:45
  • 3 x 50 Back dolphin with fins 1:00
  • 4 x 75 Fly/SA/Fly @1:50
  • 5 x 100 Free 3ez, 2 fast! @1:45
  • 4 x 200 odds IM, even choice @3:45
  • Repeat - total: 4.4k

 

  • Thursday March 15
  • Warm up: 400 swim, 200 core kicking (100 Back/100 side, arms up)
  • Main:
  • 12 x 150 @2:45
  • 1-4 (100 IM/50 Free)
  • 5-8 (50 Back/50 Fly/50 Breast)
  • 9-12 (100 Free/50 kick)

  

  • Tuesday, March 13

 

  • Warm up: 400 swim, 200IM kick
  • Main:
  • 4 x 50 Breast @1:05
  • 3 x 100 kick with fins @1:45
  • 2 x 200 1-IM, 1-pull
  • 4 x 50 Back @1:00
  • Repeat 
  • Saturday March 10 - Masters
  • Warm up: 4 x 200 (swim/catch up Free/200 swim/200 kick)
  • Main: choice/Free
  • 5 x 100 1@1:45, 4 @1:40
  • 50 ez kick
  • 4 x 100 1 @1:45, 3 @1:35
  • 50 ez kick
  • 3 x 100 1@1:45, 2 @ 1:30
  • 50 ez kick
  • 2 x 100 1 @1:45, 1 <1:22
  • 1 x 100 1 ez no time
  • Repeat with your choice of stroke or IM 
  • Tuesday, February 27th
  • Warm up: 200 swim, 200 SA Drill, 200 pull
  • Main:
  • 4 x 75 Fly/Back/Breast @1:30
  • 4 x 50 Flutter kick, HARD! @1:15
  • 4 x 75 Back/Breast/Free 1:30
  • 4 x 100 Dolphin kick variations with Fins
  • 4 x 75 Free/Fly/Back @1:30
  • 4 x 200 Free/non Free by 100 @3:30
  • 2.9k
  •  
  • Tuesday, February 20th
  • Warm up:
  • (75 swim, 25 back kick) x 3
  • (75 swim, 25 side kick) x 3
  • Main: 1-3 moderate, 4 is kick, 5 is fast!
  • 5 x 50 Fly/Back @1:00/1:05
  • 5 x 150 Free swim @2:40
  • 5 x 50 Back/Breast @1:00
  • 5 x 100 Free pull @1:45)
  • 5 x 50 Breast/Free @1:00
  • 5 x 50 Free with fins! @:45/:50
  • 2.85k
  •  
  • Thursday Masters, February 15th
  • Warm up: (100 Free, 25 non Free) x 4
  • Drill: 200 Fly with Fins, alternate by 50: 4 kicks, 1 pull/1-2-1 no breathing on full stroke
  • Main:
  • 4 x 75 Free moderate @1:30
  • 100 kick strong!
  • 2 x 300IM
  • 100 Free or Back pull ez @1:00
  • Repeat
  • 2.9k
  •  
  • Tuesday, February 13th, 2018
  • Warm up: (200 swim, 100 kick, 50 scull) x 2
  • 4 x 100 IM reverse @1:50
  • 4 x 25 Back sprints @:45
  • 4 x 150 Free/Breast/Back by 50 @2:40
  • 4 x 25 Fly sprints @:45
  • 4 x 200 Free, 1 kick, 2 pull, 1 swim fast! @3:30
  • 4 x 25 kick sprints @:45
  •  
  • Thursday Masters, February 8, 2018
  • Warm up: 400 swim, 200 Drill (100 Breast with dolphin/100 SA Fly)
  • Main:
  • 300 pull, 75 moderate/75 strong!
  • 4 x 125 (100 Free moderate + 25 Breast strong!) @2:10
  • 200 pull, 100 moderate/100 strong!
  • 4 x 125 (100 Back moderate/25 Fly strong!) @2:10
  • 4 x 200IM, kick, swim, swim, fins by 200
  •  
  • Tuesday Masters, Feb. 6
  • Warm up: 300 swim, 300IM kick/drill/swim by 25
  • Main:
  • 8 x 25 Back dolphin/back flutter by 25 @:40
  • 8 x 50 Back, descend by 4 @1:00
  • 6 x 25 Side dolphin/side flutter by 25 @:40
  • 6 x 75 Fly/Back/Breast @1:30
  • 4 x 25 flutter kick in front @:35
  • 8 x 100 Free, descend by 4 @1:45
  •  
  • Tuesday Masters, January 30, 2017
  • Warm up: 300 swim, 200 kick, 100 scull with pullbuoy
  • Main:
  • 12 x 25 flutter kick
  • 1-4 @:35
  • 5-8 @30
  • 9-12 fins @:25
  • 500 Free pull (100 ez, 200 moderate, 200 strong!)
  • 8 x 25 dolphin kick
  • 1-4 @:35
  • 5-8 fins@:30
  • 400 IM (can do fly variations)
  • 8 x 25 whipkick low kick count per 25 (under 15 kicks) @:40
  • 400 Free with fins (ez to moderate to strong)
  • 200 IM kick ez
  • 2.8k
  •  
  • Saturday, January 27th, 2018
  • Warm up: 200 swim, 200 kick, 200 pull
  • 4 x 50 Breast Drill: 3K 1P/3P 1K
  • Main: 2 ez, 2 strong!
  • 4 x 250 (100IM/50 kick/100 Free)
  • 4 x 200 Free pull/Free swim by 200
  • 4 x 150 (100 Back/50 Breast)
  • 4 x 100 Free pull/Free swim by 100
  • 4 x 75 Back/Breast/Free
  • 4 x 50 Free pull/Free swim by 50
  • 4 x 25 choice ez
  • 4.2k
  •  
  • Thursday Masters, January 25th, 2018
  • Warm up: (100 Free, 100 non Free, 100 IM kick) x 2
  • Main:
  • 16 x 25 IMO by 4 @:35
  • 12 x 150 @2:40
  • 1-4 Free/Breast/Free
  • 5-8 Back/Fly/Back (fins ok)
  • 9-12 Free pull/non Free pull/50 Free pull
  •  
  • 2018.01.23
  • Warm up: (100 swim + 50 kick) x 4
  • Main: 100's Descend 1-4, 5th is kick
  • 5 x 100 Free @1:45
  • 5 x 50 Fly/Back @1:05
  • 5 x 100 Free @1:40
  • 5 x 50 Back/Breast @1:10
  • 5 x 100 Free @1:35
  • 5 x 50 Breast/Free @1:05
  •  
  • 2018.01.20
  • Warm up: 200 Free, 200 Non Free, 200 Free pull, 200 non Free pull
  • Drill: 300 Free drill with fins (100 side kick/100 side kick arm up/100 catch up free with hold)
  • Main:
  • 2 x 50 Free moderate @:55
  • 2 x 100 IM @1:55
  • 2 x 150 Free @2:30
  • 2 x 200 IM @3:40
  • 2 x 250 Free @4:15 - fins / pullboy optional
  • 2 x 300 IM @5:20
  • 2 x 350 Free @6:00 - fins / pullboy optional
  • 400 IM
  • 200 IM kick
  • Club Team Swim Distance Record - 4.5km
  •  
  • 2018.01.18
  • Warm: 400 swim, 200 *Back drill
  • *LA/RA/DA/3 strokes with 6 kick hold
  • Main:
  • 8 x 25 kick, alternate 2 Flutter/2 Back @:35/:40
  • 8 x 50 Free/Back by 25, 1-4 @1:00, 5-8 @:55
  • 8 x 75 Fly/Back/Breast 1-4 @1:30, 5-8 @1:20
  • 10 x 100 Mega mixer
  • 1-4 25 Back/25 Breast/25 Back/25 Free
  • 5-8 25 kick/50 swim/25 kick (all choice)
  • 9-10 50 Free pull/50 non free pull
  • 2.8k
  •  
  • 2018.01.16
  • Warm up: 400 swim, 200 SA choice drill
  • Main:
  • 4 x 100 pull, 2ez/2 fast! <1:32 @1:45
  • 2 x 200 Back/Free by 100 moderate @3:30
  • 1 x 300 IM (swim/kick nb/swim by 25)
  • Repeat pattern 2X
  • 2.8k
  •  
  • 2018.01.13
  • Warm up: 400 swim, 8 x 50 alternate kick/swim choice by 50, 5-10 secs rest
  • Main:
  • 4 x 75 Back/Breast/Free by 25 @1:30
  • 8 x 25 Back sprints @:45
  • 4 x 100 Breast/Free by 50 @1:55
  • 8 x 25 Breast sprints @:45
  • 4 x 150 Free pull @2:30
  • 8 x 25 Free sprints @:45
  • 4 x 200 alternate IM swim/IM kick by 200, 10-20 secs rest
  • 8 x 25 Fly sprints with fins @:45
  • 200 choice cool down
  • 3.9k
  •  
  • 2018.01.04
  • Warm up: (100 swim + 25 SA Fly) x 4Drill: 6 x 50 @1:05, alternating 25 Back dolphin/25 catch up Back arms up *with fins
  • Main:8 x 25 Fly 1-4 @:40, 5-8 @:358 x 50 Back 1-4 @1:00, 5-8 @:5520 x 75 @1:30:1-4 Fly/Back/Back5-8 Back/Free/Free9-12 Free/Fly/Fly13-16 Kick/swim/pull
  •  
  • 2018.01.03
  • Warm up: 300 swim, 4 x 50 kick variations (front/side/back/front by 50)
  • Main:
  • 10 x 100 Free, 1-5 @1:45, 6-10 @1:40
  • 4 x 50 Breast @1:05
  • 6 x 100 Free @1-3 @1:35, 4-6 @1:30
  • 4 x 50 Back @1:00
  • 4 x 100 Free with fins @1:25
  • 2.9k
  •  
  • 2017.12.16
  • Warm up: 500 swim, 4 x 50 kick in IMO
  • Drill set: alternate 25 sharks fin kick/25 Free @1:00/1:05
  • Main: 24 x 125's of Christmas! @2:15
  • 1-4 (100 Free + 25 Back)
  • 5-8 (100 Back + 25 Breast)
  • 9-12 (100 Breast + 25 Fly)
  • 13-16 (100 Free pull + 25 speed kick)
  • 17-20 (100 *Fly + 25 *Free) *Fins
  • 21-24 (100IM + 25 back kick)
  • 4.1k
  •  
  • 2017.12.14
  • Warm up: (100 Free, 100 non Free, 100 kick) x 2
  • Main:4 x 100 Free *descend 1-4 @1:45/1:50*Try for under 1:25 for fastest100 non Free ez, no time4 x 75 mixer Fly/Bk/Br @1:30/1:40100 kick ez no time4 x 50 Free *hold fast! @:50/:55*try to hold under :38Repeat2.8k
  •  
  • 2017.12.12
  • Warm up: 300 swim, 4 x 50 Fist Free @1:00/1:05
  • Main:8 x 25 Back dolphin with fins @:40/:458 x 50 *Fly/Back, 1-4 *SA Fly, 5-8 Fly8 x 25 Flutter @:35/:408 x 75 Back/Breast/Free @1:30/1:408 x 25 Free pull sprints! @:458 x 100 IM, 1-4 Fins, 5-8 No fins @1:55/2:002.9k
  •  
  • 2017.12.07
  • Warm up: 400 swim, 200 IM kick20 x 50, kick swim/swim kick by 25 @1:00/1:051-5 Free6-10 Back11-15 Breast16-20 Fly6 x 200 @3:30/3:401-3 Free swim or pull, moderate4-6 IM, up the intensity! 
  •  
  • 2017.12.05
  • Warm up:(200 swim, 100 catch up Free, 50 side kick) x 2
  • Main:5 x 50 Free @:554 x 100 Free pull @1:452 x 75 mixer, Back/Fly/Back by 25 @1:304 x 50 Free @:503 x 100 Free pull @1:402 x 75 mixer, Back/Breast/Back by 25 @1:303 x 50 Free @:452 x 100 Free pull @1:352 x 75 Kick choice @1:452 x 50 Free @:401 x 100 Free pull <1:252 x 75 choice cooldown3k 
  •  
  •  2017.11.30
  • Warm up: 400 swim, 4 x 50 choice kick, vary your body position (front/back/side/front)
  • Drill: 200 Back drill SSDD (Single arm, single arm, double arm, double arm Back)
  • Main: @2:05/2:10
  • 4 x 125 (50 Free moderate + 75 Back tempo)
  • 4 x 125 (75 Free moderate + 50 Back Fast!)
  • 4 x 125 (100 Free moderate + 25 Back sprint!)
  • 4 x 125 mixer (100 choice swim + 25 speed kick)
  • 2.8k
  •  
  • 2017.11.28
  • Warm up: (200 swim + 100 SA Fly) x 2
  • Main:
  • 16 x 25 IMO switch strokes every 25m
  • 1-4 kick moderate @:40 or :45
  • 5-8 swim moderate @:35 or :40
  • 9-12 kick fast! @:35 or :40
  • 13-16 swim fast! @:30 or :35
  • No interval times for Bronze lane
  • *16 x 100 IM:
  • 1-4 pull @1:55/2:00/2:10
  • 5-8 swim @1:55/2:00/2:10
  • 9-12 IM kick, 10 secs rest
  • 13-16 fins, fast! @1:45/1:50/2:00
  • Silver lanes are done after this set, total 2.6k
  • *Bronze lanes swim 12 x 100IM as follows: 1-4 IM swim, 5-8 IM kick, 9-12 IM with fins or pullbuoy
  • Bronze lanes are done after this set, total 2.2k
  • Gold lanes can do additonal 3 x 100 pull cooldown, 10 secs rest
  • Gold lanes are done after cooldown, total 2.9k
  •  
  • 2017.11.23
  • Warm up: (100 swim + 25 kick) x 4
  • Main:
  • 8 x 50 alternate 25 Back/25 Free @1:00
  • 400 Free pull, negative split
  • 6 x 50 alternate 25 Fly/25 Free @1:00
  • 400 Free swim, negative split
  • 4 x 50 alternate 25 Breast/25 Free @1:05
  • 400 Free with fins, negative split
  • 2 x 50 choice kick @1:15
  • 100 choice cool down
  • 2.8k
  •  
  • 2017.11.21
  • Warm up: 400 swim, 4 x 50 Fist Free @:55
  • Main:
  • 4 x 50 Single Arm Free, 3 strokes per side @1:00
  • 100 Catch up Free
  • 4 x 200:
  • 1-2 Free (1 ez, 1 Fast!) @3:30
  • 3- choice kick, no time
  • 4- mixer 100IM/100 Free
  • Repeat set twice
  • 2.8k
  •  
  • 2017.11.18
  • Warm up: 300 swim, 200 kick, 300 pull
  • Kick set: 16 x 25 Kick/scull with kick/choice drill/swim by 25 in IMO @:40
  • Main:16 x 75 @1:30/1:401-4 Fly/Back/Fly5-8 Back/Breast/Back9-12 Breast/Free/Breast13-16 Free/Fly/Free8 x 150 (50 kick moderate /100 swim fast!) @2:50, 1-4 Free, 5-8 Back4 x 100 choice swim cool down
  •   
  • 2017.11.16
  • Warm up: 400 swim, 4 x 50 scull with dolphin kick
  • Main:
  • 3 x 200 Free, 3-4 dolphin kicks off each wall! 1 ez, 1 moderate, 1 Fast! @3:30/3:404 x 50 side kick @1:153 x 200 Free pull 3-4 dolphin kicks off each wall! 1 ez, 1 moderate, 1 Fast! @3:30/3:404 x 50 alternate 25 Back dolphin/25 SA Fly @1:103 x 200 IM @3:45/4:002.8km
  •  
  • 2017.11.14
  • Warm up: (200 swim + 50 Kick) x 2
  • Drill: 200 Back (25 Back dolphin/25 Back kick/50 *DA Back, repeat)*Focus: <15 DA strokes per 25m
  • Main:2 x 100 Back (LA/RA by 25)4 x 50 Back, descending 1-4 @1:00/1:052 x 100 Free (LA/RA by 25)4 x 75 Free, descending 1-4 @1:252 x 100 Fly (25 LA/25 RA/50 Fly)Repeat this set twice2.9km
  •  
  • 2017.11.09
  • Warm up: 300 swim, 200 IM kick, 100 moving scull
  • Drill: 200 Free breathing every 3,4,5,6,3,4,5,6
  • Main: 16 x 75 @1:30/1:40, 2 ez, 2 Faster!1-4 Free/Free with dolphin/Free5-8 Back/Back with dolphin/Back9-12 Fly/Breast with dolphin/Fly13-16 pull breath 3/5/3 or 3/7/312 x 25 descending kick1-4 @:405-8 @:359-12 @:30 (fins ok)  
  •  
  • 2017.11.07
  • Warm up: 400 swim, 4 x 50 *Back kick with hands/arms up
  • Main: Descend 1-4
  • 4 x 100 Free/Back/Breast/Free @1:50/1:55
  • 4 x 50 Back @1:00/1:05
  • 4 x 75 Breast @1:40/1:45
  • 4 x 150 Free @2:45/2:50
  • 2 x 100 Fly/Back/Breast/Fly @2:00/2:10
  • 2 x 50 Back kick @1:10/1:15
  • 2 x 75 Breast with dolphin 1:45
  • 2 x 150 Free pull @2:45/2:50
  •  
  • 2017.10.31 (1hr)
  • Warm up: (100 Free, 100 non Free, 100 IM kick, 100 IM swim) x 2
  • Drill: @:40/:45
  • 6 x 25 alternate 2 Breaststrokes + 2 Fly strokes
  • 6 x 25 alternate 4 Free strokes + 4 Backstrokes
  • Main:
  • 8 x 25 Fly, steady @:45/:50
  • 2 x 200 Free pull @3:30/3:40, 1 ez, 1 Fast! try for <3:00/3:15
  • 8 x 25 Back, fast finish @:35/:40
  • 3 x 200 Free swim @3:30/3:40, 1 ez, 2 Fast! Try to hold <3:00/3:15
  • 8 x 25 flutter kick, steady @:35/:40
  • 4 x 200 IM 1 ez, 3 Fast! @3:45/4:00
  • 8 x 25 dolphin kick, steady @:35/:40
  •  
  • 2017.10.28 (1.5hrs)
  • Warm up: 400 swim, 300 IM kick, 4 x 50 Free, build within each 50!
  • Drill: 8 x 75 (Left/Right/Free), 1-4 Fist, 5-8 Bum Tap
  • Main:
  • 4 x 50 Free moderate @:55
  • 100 kick alternate 25 ez/25 fast!
  • 4 x 50 Free tempo @:50
  • 100 kick alternate 50 ez/50 fast!
  • 4 x 50 Free Fast! @:45
  • 100 kick ez
  • 4 x 100IM descend 1-4 @1:55
  • 50 kick alternate 25 ez/25 fast!
  • 4 x 100 Back descend 1-4 @1:55
  • 50 kick ez
  • 4 x 100 Free descend 1-4 1:45
  • 50 kick fast!
  •  
  • 2017.10.26 (1hr)
  • Warm up: (100 Swim + 25 Back Dolphin) x 4
  • Drill: 6 x 50 Breast drill (alternate by 25: 3 pulls, 1 kick/3 kicks, 1 pull), 10 secs rest
  • Main:
  • 50 head up scull with slight flutter kick
  • 5 x 150 Free/Breast/Free, 2 ez, 1 moderate, 2 Fast! @2:50/3:00
  • 50 back scull with slight flutter kick
  • 4 x 150 Back/Breast/Back, 2 ez, 1 moderate, 1 Fast! @2:50/3:00
  • 50 head up Free "Tarzan" swim
  • 3 x 150 Free 1 ez pull, 1 moderate pull, 1 Fast swim! @2:50/3:00
  •  
  • 2017.10.17(1.5hrs)
  • Warm up: 500 swim, 300 kick (100 front/100 side/100 back)
  • 12 x 100 @1:55/2:05
  • 1-3 IM
  • 4-6 reverse IM with fins
  • 7-9 IM kick
  • 10-12 IM pull (omit fly pull, do free pull)
  • Main:
  • 8 x 25 alternate 25 Fly/25 Free @:35/:40
  • 8 x 200 @3:45/4:00
  • 1-2 Back, 1 moderate, 1 Fast!
  • 3-4 IM, moderate
  • 5-6 Free, 1 moderate, 1 Fast!
  • 7-8 IM kick, ez no time
  • Total distance: 3.8k
  •  
  • 2017.10.14 - 1.5hrs
  • Warm up: 400 swim, 2 x (4 x 50 pull, breath 3/4, 3/5, 3/6, 3/7), 10 secs rest
  • Drill set: 16 x 25 @:35
  • 1-4 Flutter, moderate, snorkel and fins
  • 5-8 Dolphin, moderate, snorkel and fins
  • 9-12 Flutter with Breast arms
  • 13-16 Dolphin with Free arms
  • Main X 2:
  • 5 x 100 Free, 2 ez, 3 Fast!
  • 4 x 100 Back, 2 ez, 2 Fast!
  • 3 x 100 Breast, 2 ez, 1 Fast!
  • 2 x 100 Fly with fins, 1 ez, 1 Fast!
  • 1 x 100 ez choice kick
  • Total Distance: 4.2k
  •  
  • 2017.10.12 - 1hour
  • Warm: 300 swim, 300 IM kick (75 of each kick in IM order)
  • Main:
  • 8 x 25 *scull, alternate front/back scull by 25
  • *use pullbuoy, 5-10 secs rest
  • 4 x 50 Back, moderate @1:15
  • 8 x 25 flutter kick, alternate front/back by 25 @:45/:50
  • 4 x 50 Breast, moderate @1:30
  • 8 x 25 dolphin kick with fins, alternate front/back by 25 @:40/:45
  • 8 x 50 Free pull, 1-4 @1:10, 5-8 @1:05
  • Total Distance: 2000m
  •  
  • 2017.10.10
  • Warm up:  500 swim, 4 x 50 alternate 25 Free/25 fist *try for same stroke count
  • Drill set:
  • 12 x 25 @:40/:45
  • 1-4 Gravestone kick front (hold board vertical = extra resistance!)
  • 5-8 Gravestone kick back (same but on your back!)
  • 9-12 Shark swim (board btw your legs, Freestyle arms
  • Main:
  • 2 x 50 Fly, 1 SA, 1 Full stroke Challenge!
  • 2 x 100 Back, 1 moderate, 1 Fast! <1:35
  • 2 x 150 Breast
  • 2 x 200 1st Free, 2nd IM
  • 2 x 300 1st Free 2nd IM
  • 2 x 400 1st pull, 2nd IM (Fins ok)
  • 400 kick (100 ez flutter, 100 Fast flutter! 200 choice kick ez)
  • Total Distance: 3.8km
  •  
  • 2017.10.05
  • Warm up: 300 swim, 200 kick, 4 x 75 mixer pull as 25 Breast pull, 25 Back pull, 25 Free pull
  • Main:
  • 4 x 200 Free, descend 1-4 last one <3:10 @3:30 or 3:40
  • 2 x 150 mixer kick as: dolphin kick, flutter kick, whip kick by 50 @3:15
  • 4 x 100 Breast descend 1-4 @2:10
  • 2 x 150 mixer swim as: Fly, Back, Breast by 50 @2:45/3:00
  • 4 x 75 choice kick/choice swim/choice pull by 25, moderate pace @1:30
  • Total Distance: 2900m
  •  
  • 2017.10.03
  • Warm up:
  • 400 swim, 200 Drill (alternate 25 scull/25 pull), 200 choice kick
  • Drill set:
  • 8 x 25 corkscrew dolphin kick with fins @:40 (6-8 kicks front/side/back)
  • 8 x 50, 1-4 SA Fly, 5-8 SA Free with arm down at your side @1:05
  • **50m Breast Challenge**
  • Main:
  • 4 x 150 (100 Free moderate + 50 Back fast!) @2:45/3:00
  • 4 x 150 (75 Free moderate + 50 Breast fast!)
  • 6 x 100 pull @1:50/1:55
  • 4 x 75 (50 Free moderate + 25 Fly fast!) @1:30 (fins ok)
  • Total Distance: 3750m
  •  
  • 2017.09.30
  • warm up: 75 Free/25 non Free X 4
  • drill set: snorkle and fins
  • 2X50 side kick, one side, arm extended
  • 2X50 side kick with 3 slow strokes
  • 2X50 side kick with 3 fast strokes
  • Repeat on your back
  • Main:
  • 4X75 fly, back, back @1:30
  • 4X50 free, descend 1-4 @:55
  • 4X75 fly, breast, breast @1:40
  • 4X100 free, descend 1-4 @1:45
  • 4X75 fly, free, free kick @1:30
  • 4X150 free fins, descend 1-4 @2:30
  • 4X75 pull, pull, kick/kick, pull, pull @1:40
  • 200 fly with fins, alternate SA
  •  
  • 2017.09.26 - 50m Time Trial Workout
  • warm up
  • (800m) - 400 swim, 200 choice drill, 100 kick, 4 X 25 Free, build
  • drill set: (400m)
  • 8 X 50 Backstroke drill
  • 1-2 Arm up
  • 3-4 Sailboat
  • 5-6 Double arm
  • 7-8 Fist
  • ------50m Free time trial------
  • main set (2050m)
  • 4 X 100 Free/Back @1:55
  • 2 X 75 Back/Breast/Free @1:30
  • 4 X150 Free/Breast/Free @2:40
  • 2 X 75 Fly/Back/Breast @1:30
  • 3 X 200 1-Kick with fins 2-3 Free pull @3:30 
  •