Home

Latest Workouts

Tuesday, April 4

  • Warm up: 300 swim (B) 400 swim (S) 500 swim (G)
  • Main: 75's are moderate pace, 150's have varied paces
  • 4 x 75 (Fly/Back/Breast) by 25
  • 4 x 150 alternate (50 Free easy/50 kick strong!/50 Free easy)/(50 Free strong!/50 kick easy/50 Free strong!)
  • 4 x 75 (Back/Breast/Free) by 25
  • 4 x 150 alternate (50 Back easy/50 kick strong!/50 Back easy)/(50 Back strong!/50 kick easy/50 Back strong!)
  • Last 5 minutes: 4 - 8 x 25 choice sprints!

Saturday, April 1

  • Warm up: (75 swim + 25 "6 kick switch, alternate Back/Front every 3 strokes") x 3 (B) 4 (S) 5 (G)
  • Main:
  • 30 x 100 Free *3 x 50 non-free (kick or swim) between each set of 6 x 100's
  • 1-6 easy swim
  • 7-12 hard pull
  • 13-18 easy pull
  • 19-24 hard swim
  • 25-30 easy swim or pull

Thursday, March 30

  • Warm up: 400 swim (all groups)
  • Choose your own adventure!
  • Bronze chooses 6 sets
  • Silver 7
  • Gold 8
  • Option #1
  • 4 x 75 Hypoxic breathing set, Free pull 3/5/3, 3/7/3, 3/9/3, 7/3/7, switch breathing every 25m
  • Option #2
  • 6 x 50 choice kick, odds without a board
  • Option #3
  • 8 x 25 Fly
  • Option #4
  • 1 x 300IM
  • Option #5
  • 3 x 100 Free, negative split
  • Option #6
  • 12 x 25 sprints in IMO
  • Option #7
  • 1 x 400 Free pull, last 100 hard!
  • Option #8
  • 6 x 50 Breast drill, alternate by 25
  • 3 kicks/1 pull, 3 pulls/1 kick
  • Option #9
  • 3 x 100 Free with FINS, all fast!
  • Option #10
  • 2 x 150 Back/Free/Back by 50, easy pace

Tuesday, March 28

  • Warm up: (200 swim + 100 *Fly Drill) x 1 (B) x 1.5 (S) x 2 (G)
  • *SA/DA/SA "single arm, double arm, single arm", focus on proper rhythm
  • Main:
  • 4 x 75 (25 Fly + 50 Back)
  • 2 x 150 Free swim, one easy, one strong!
  • 4 x 75 (25 Back + 50 Breast)
  • 3 x 100 Free pull, one easy, two strong!
  • 4 x 75 (25 Breast + 75 Free)
  • 6 x 50 kick with fins! Fast pace! All strong!
  • 1 x 200 easy choice
  • Last 3-5 minutes cool down

Saturday, March 25

  • Warm up: 800 swim (G) 600 swim (S) 400 swim (G)
  • Main:
  • 5 x 100 (50 Single Arm Free + 50 Free swim), easy pace
  • 10 x 100 Free swim, steady pace, try to come in the same time for all 10!
  • 5 x 100 anything but Free