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