2018-2019 Workouts

  • Saturday, March 30 2019
  • Warm up: (200 swim + 200 Breast with flutter kick
  • "scoop and shoot") x 2
  • Main:
  • 2 x (200/150/100/4x50)
  • Free @3:15/2:20/1:40/:50
  • 2 x (100/50/4 x 25)
  • Non-Free @1:50/@:55/:30

 

  • Thursday, March 28 2019
  • Warm up: (100 Free + 100 Non-Free + 100 kick) x 2
  • Main:
  • 8 x 50 Back, 1-4 moderate @1:00, 5-8 strong! @:55
  • 8 x 75 (50 swim + 25 kick), 1-4 Free @1:30,
  • 5-8 non-free @1:40)
  • 8 x 100 alternate Free pull/Back pull by 100 @1:50
  • 200 choice cooldown 
  • Tuesday, March 26 2019
  • Warm up: 300 swim, 3 x 100 kick
  • *dolphin on back/side/front by 100, fins optional
  • Main:
  • 3 x 200 IM, swim/kick/swim hard! by 200
  • 4 x 150 Free, swim/pull/swim/pull hard! by 150
  • 3 x 200 Back, swim/kick/swim hard! by 200
  • 8 x 50 alternate Breast/Fly by 50 @1:05

 

  • Saturday, March 23 2019
  • Warm up: (200 swim + 50 *Drill) x 3
  • *Freestyle stroke, hold for 8 seconds on side
  • when breathing
  • Main: 5 x 100 descending pace time
  • (Your 5th 100 is ez choice, no time):
  • Free pull @1:45/1:40/1:35/1:30
  • IM @1:50/1:45/1:40/1:35
  • Free @1:40/1:35/1:30/1:25
  • 4 x 50 ez kick @1:15
  • Repeat x 2

 

  • Thursday, March 20 2019
  • Warm up: (100 swim + 50 catch drill*) x 4
  • *"catch catch pull drill"
  • Main: repeat x 2
  • 4 x 75 Fly/Back/Breast @1:30
  • 4 x 50 Free hard @:45
  • 4 x 75 Back/Breast/Free @1:30
  • 4 x 50 Fly hard @1:00
  • 4 x 25 kick steady @:35 
  • Tuesday, March 19 2019
  • Warm up: 400 swim + 4 x 50 kick*
  • *side/back/side/front by 50
  • Main:
  • 10 x 50 on a descending pace
  • 1st round: Free @:55/:50/:45/:40/last 50 ez
  • 2nd round: Back @1:00/:55/:50/:45 last 50 is ex
  • 3rd round: Fly @1:05/1:00/:55/:50 last 50 is ez
  • 4th round: Breast @1:05/1:00/:55/:50 last 50 is ez
  • 200 ez choice cooldown

 

  • Saturday, March 16 2019
  • Warm up: 800 reverse IM, last 200 is SA Fly
  • Main: repeat x 2
  • 6 x 50 Back, descend 1-4 @1:00, 5-6 is DA no time
  • 4 x 75 Free/Back/Free @1:20
  • 3 x 150 choice (50 pull/50 swim/50 kick) @3:00
  • 3 x 250 (25 Fly/50 Back/75 Breast/100 Free) @4:00

 

  • Thursday, March 14 2019
  • Warm up: 300 swim + 4 x 75 Drill*
  • *25 Finger tip drag/25 Bum tap/25 Hesitation
  • Main:
  • 4 x 50 Fly/Back @1:00
  • 5 x 50 Back/Breast @1:05
  • 6 x 50 Breast/Free @1:00
  • 4 x 100 kick with fins @1:45
  • 5 x 100 IM, 1st is kick @1:50
  • 6 x 100 alternate Free swim/Free pull @1:45

 

  • Tuesday, March 12 2019
  • Warm up: 200 Free, 200 non Free
  • Main: repeat set x *4
  • 50
  • 100
  • 50
  • 150
  • 50
  • 200
  • *1-2 50 Free @:55/100 Free tempo @1:40/150 Free
  • strong @2:30/200 Free hard! Under 3:00
  • *3-4 50 kick 1:15/100 Fly @1:50/150 Back or Breast
  • 3:10/200 IM Under 3:15 
  • Thursday, March 7 2019
  • Warm up: (100 swim + 100 side kick + 100 SA Drill) × 2
  • Main: swim @:55, kick @1:15
  • 8 x 50 alternate Free/dolphin by 50
  • 4 x 100 Free swim moderate @1:40/1:45
  • 6 x 50 alternate Back/back kick by 50
  • 3 x 100 Free pull strong @1:35/1:40
  • 4 x 50 alternate Breast/whipkick
  • 2 x 100 Free swim all out! 30 seconds rest

 

  • Tuesday, March 5 2019
  • Warm up: (75 swim + 25 kick nb) x 4
  • Main: repeat twice
  • 3 x 100 1 Fly, 1 Back, 1 Breast @1:50/2:00
  • 4 x 75 Free descend 1-4 @1:20/1:25
  • 6 x 50 2 Fly, 2 Back, 2 Breast @1:00/1:05
  • 12 x 25 kick in IMO @:35/:40
  •  
  • Saturday, March 2 2019
  • Warm up: (100 swim + 100 kick + 100 swim
  • + 100 scull) x 2
  • Main: repeat twice*
  • 5 x 50 Free, 4 moderate, 1 fast! @:55
  • 5 x 100 pull, 3 moderate, 2 fast! @1:45
  • 5 x 50 kick, 2 moderate, 3 fast! @1:15
  • 5 x 100 pull, 4 fast! 1ez @1:35
  • 200 non-free
  • *second round is 100 IM
  • 3 x 100

 

  • Thursday, February 28 2019
  • Warm up: 200 swim, 200 kick, 200 pull
  • Main: repeat twice
  • 4 x 75 (25 fast flutter kick + 50 Free strong!)
  • @1:20/1:30
  • 4 x 75 (25 fast whipkick + 50 Breast strong!)
  • @1:30/1:40
  • 4 x 75 (25 back kick + 25 Fly + 25 Backstroke)
  • @1:30/1:40
  • 2 x 75 find or pull, your choice stroke @1:20/1:30

 

  • Tuesday, February 26 2019
  • Warm up: 300 swim, 300 choice kick/catch up drill/
  • choice swim by 25
  • Main:
  • 6 x 50 Back 4 moderate, 2 strong! @1:00
  • 4 x 100 Free steady @1:40/1:50
  • 5 x 50 Back, 3 moderate, 2 strong! @:55
  • 2 x 200 pull steady @3:20/3:30
  • 4 x 50 Back kick with fins @1:00
  • 4 x 100 IM steady @1:55/2:00
  • 3 x 50 Back ez, last one back scull, 10-15 seconds rest 
  • Saturday, Feb. 23 2019
  • Warm up: (100 Free, 100 non-free, 100 front kick,
  • 100 back kick) x 2
  • Main: repeat x 2
  • 8 x 25 Fly @:35, 4th is SA, last 3 strong!
  • 6 x 50 Breast @1:05, 4th is kick, last 2 strong!
  • 4 x 75 Back @1:20, 4 is DA ez
  • 6 x 50 Free @:50, 4 is kick
  • 8 x 25 kick @:35 in IMO
  • 300 IM

 

  • Thursday, February 21 2019
  • Warm up: 300 swim, 4 x 50 kick in IMO
  • Main:
  • (4 x 50 spin IM @1:00/:55 + 100 kick ez) x *4
  • (4 x 50 Free @:55/:50/:45/:40 + 100 pull ez) x *4
  • *last round with fins fast!

 

  • Tuesday, February 19
  • Warm up: (100 swim + 25 Finger tip drag) x 4
  • Main:
  • 8 x 25 speed pull @:35, breath 5
  • 200 Free strong, negative split <3:05
  • 6 x 50 kick with fins, alternate flutter/dolphin @:55
  • 300 Free strong, negative split <4:30
  • 4 x 100 mixer (Fr/Bk/Fr/Br by 25) moderate @1:55
  • 400 Free strong, negative split <6:20
  • 3 x 150 mixer (Bk/Fr/Br by 50) moderate @2:45

 

  • Saturday, February 16 2019
  • Warm up: 400 swim, 400 IM kick
  • Main: repeat x 2
  • 8 x 125 @2:15, moderate pace
  • 1-4 100IM + 25 kick in IMO
  • 5-8 100 Free + 25 swim in IMO
  • 6 x 100 alternate 100 Free/100 in IMO @1:45/2:00

 

  • Thursday, February 14 2019
  • Warm up: 300 swim, 4 x 75 mixer kick (front/back/
  • side) 10 secs rest
  • Main:
  • 5 x 50 Back @1:00
  • 4 x 125 (100 Free + 25 sprint kick!) @2:15
  • 5 x 50 Back @:55
  • 3 x 150 (Free pull/Non Free pull/Free pull
  • by 50) @2:15)
  • 5 x 50 Back with fins @:50
  • 4 x 125 (25 ez kick + 100 sprint Free) @2:15

 

  • Tuesday, February 12 2019
  • Warm up: (200 swim + 50 catch up Breast) x 2
  • Main set:
  • 3 x 50 Breast moderate @1:10
  • 4 x 75 Free, descend 1-4 1:20
  • 3 x 100 Back/Breast @1:55
  • 4 x 200 IM swim, last one with fins fast! @3:40
  • 3 x 100 Breast/Free @1:55
  • 3 x 50 dolphin kick ez 1:20
  • 100 choice cooldown
  • 2.8k

 

  • Tuesday, January 29 2019
  • Warm up: (150 swim, 3 x 50 Back Drill: SA/
  • DA by 25) x 2
  • Main: descend 200's @3:30
  • 3 x 200 (100 IM/100 Back)
  • 4 x 25 Back dolphin with fins @:35
  • 3 x 200 (100 IM/100 Breast)
  • 4 x 25 Side dolphin with fins @:35
  • 3 x 200 (100 IM/100 Free)
  • 200 ez choice
  • 2.8k

 

  • Saturday, January 26 2019
  • Warm up: 300 swim, 200 pull, 4 x 50 Breast
  • with dolphin kick
  • Main: repeat x 2
  • 5 x 100 (Free/Back/Free/Breast by 25) descend
  • 1-4, 5 is ez @2:00
  • 4 x 75 (25 fast flutter kick/50 fast free) @1:30
  • 4 x 100 (Free/Back by 25) descend 1-3, 4 is ez @1:55
  • 4 x 75 (25 fast whipkick/50 fast Breaststroke) @1:40
  • 2 x 100 Free swim or pull ez, no time

 

  • Thursday, January 24 2019
  • Warm up: (100 swim + 100 SA Fly + 100 kick) x 2
  • Main:  (4 x 50 spin IM) x *4 @1:00-1:05
  • *3rd round is kick only
  • (4 x 50 Free pull) x *3 @:55/:50/:45
  • *each round has faster pace time
  • (4 x 50 power kick with fins) x 2 @:55
  • 200 choice ez

 

  • Tuesday, January 22 2019
  • Warm up: 300 swim, 3 x 100 kick (front/side/
  • back by 100)
  • Main:
  • 4 x 100 Free (75 ez/25 strong!) @1:45
  • 8 x 25 Flutter kick steady @:35/:40
  • 4 x 100 Free (50 ez/50 strong!) @1:40
  • 8 x 25 Dolphin kick steady @:35/:40
  • 4 x 100 Free (25 ez/75 strong!) @1:35
  • 8 x 25 whipkick steady @:40
  • 4 x 100 Free all out! @1:30 (fine ok)

 

  • Saturday, January 19 2019
  • Warm up: (100 swim + 100 Ab kick on back with board
  • held over body + 100 swim + 100 Fist Drill) x 2
  • Main: Repeat 2 or 3 times
  • *3 x 200 Free @3:20
  • *3 x 100 Back @1:50
  • *3 x 50 Breast @1:05
  • *3 x 25 Fly @:40
  • 1 x 25 ez choice
  • *First is moderate, second is negative split, third is all out!

  • Thursday, January 16 2019
  • Warm up: 200 swim + 200 kick + 200 pull
  • Main:
  • 20 x 50
  • 1-4 Free @:55
  • 5-8 Fly/Back @1:00
  • 9-12 Free @:50
  • 13-16 Back/Breast @1:05
  • 17-20 Free @:45
  • 2 x 100 choice kick, 10 seconds rest
  • 8 x 100 @1:55
  • Alternate 100 IM/100 stroke in IMO

 

  • Saturday, January 12 2019
  • Warm up: (100 swim, 100 kick, 100 swim, 100
  • catch up Free drill) x 2
  • Main: Repeat x 2
  • 4 x 150 Free 1-2 pull, 3-4 swim @2:30
  • 100 kick ez
  • 8 x 75 IM 1-4 Fly/Bk/Br, 5-8 Bk/Br/Fr @1:30
  • 100 kick ez
  • 4 x 50 Fly @1:05 (fins)
  • 100 swim ez

 

  • Thursday, Jan. 10 2019
  • Warm up: 400 swim, 300 IM kick
  • Main:
  • 10 x 50 1-5 Back @1:00, 6 -10 Breast 1:05
  • 200 Free, negative split
  • 5 x 100 IM, 3rd 100 is kick in IMO, last two fast! @2:00
  • 200 kick with fins
  • 2 x 250 Free pull build, last 50 strong!

  • Tuesday, January 8 2019
  • Warm up: (75 swim + 25 kick nb) x 4
  • Main: repeat twice
  • 4 x 100 Free, descend 1-4 @1:45
  • 4 x 25 Back sprints @:45
  • 4 x 75 Free, descend 1-4 @1:20
  • 4 x 25 Breast sprints @:45
  • 4 x 50 Free, descend 1-4 @:50
  • 4 x 25 Fly sprints @:45

 

  • Saturday, January 5 2019
  • Warm up: 800 reverse IM (do a fly variation)
  • Main:
  • 8 x 25 alternate flutter front/back @:35
  • 3 x 200 Free/Back by 100 @3:20/3:30
  • 8 x 25 alternate whip kick front/back @:40
  • 2 x 150 Free/Breast by 75 @2:45
  • 8 x 25 alternate dolphin front/back @:35
  • 3 x 100 Free/Fly by 25 @1:55

 

  • Tuesday, January 3
  • Warm up: 300 swim, 200 kick, 100 scull
  • Main:
  • 10 x 50 Free pull 1-5 @:55, 6-10 @:50
  • 4 x 75 Back/Breast/Free by 25 @1:30
  • 8 x 50 Back 1-4 @1:00, 5-8 @:55
  • 4 x 75 Fly/Back/Breast by 25 @1:30
  • 6 x 50 Breast 1-3 @1:05, 4-6 @1:00
  • 4 x 75 kick with fins @1:20

 

  • Saturday, December 22
  • Warm up: 500 swim, 3 x 100 Free Drill*
  • *alternate 50 Fingertip drag/50 bum tap
  • Main: repeat x 2
  • 10 x 50 Free, 1-5 @:50, 6-10 @:45
  • 4 x 25 kick @:35
  • 5 x 100 IM, last one is in reverse @1:55
  • 4 x 25 kick @:35
  • 2 x 250 (100 Free pull/100 Back pull/50 choice sprint!) @:30 seconds rest

 

  • Thursday, December 20
  • Warm up: 200 swim, 200 kick, 200 pull
  • Main: 
  • 4 x 25 Free, breath 3, 5, 7, 9 by 25 @:30
  • 4 x 100 (Free/Back/Free/Breast) @1:50
  • 4 x 25 Free, breath 2, 4, 6, 8 by 25 @:30
  • 4 x 150 (Free/Back/Breast by 50) @2:50
  • 4 x 25 Fly, breath 1, 2, 3, 4 @:35
  • 4 x 200 pull @3:20
  • 4 x 25 Breast, breath 1, 2, 3, 4 @:35

  • Tuesday, December 18
  • Warm up: 300 swim, 300IM kick
  • Main:
  • 3 x 100 (25 Fly/75 Back) @1:55
  • 4 x 75 Free moderate @1:20
  • 3 x 100 (25 Back/75 Breast) @2:00
  • 4 x 75 Free strong @1:15
  • 3 x 100 (25 Breast/75 Free) @1:50
  • 4 x 75 Free with fins! @1:10
  • 200 choice cooldown

 

  • Saturday, December 8 2018
  • Warm up: 200 swim, 200 kick, 200 pull, 200 Drill
  • Main: Repeat x 2
  • 4 x 50 Breast @1:00, last one fast!
  • 3 x 200 (100 Free/100 Breast) @3:30
  • 4 x 50 Back @1:00, last one fast!
  • 2 x 300 (100 Free/100 Back/100 Free) @5:00
  • 100 kick ez

 

  • Thursday, December 6 2018
  • Warm up: 300 swim, 300 pull
  • Main: repeat x 2
  • 4 x (25 ez flutter kick/25 Free sprint!
  • 25 ez Free/25 flutter kick sprint!) @:35
  • 4 x 100 Free pull, descend 1-4 @1:40
  • 3 x 100 IM @1:55

 

  • Tuesday, December 4 2018
  • Warm up: (100 swim + 25 side kick) x 4
  • Main:
  • 4 x 250 (100 Free moderate + 50 kick choice moderate + 100 Free hard!) @4:40
  • 4 x 150 (50 Back moderate + 50 Back kick moderate + 50 Back hard!) @2:50
  • 4 x 75 (25 Fly + 25 dolphin kick + 25 Fly hard!) @1:30

 

  • Tuesday, November 27 2018
  • Warm up: (75 swim + 25 kick nb) x 4, (75 pull + 25 scull) x 2
  • Main: 4 x 100 IM @1:55
  • 8 x 25 dolphin kick, 4 front, 4 back @:40
  • 4 x 150 (25 Back/50 Breast/75 Free) @2:50
  • 8 x 25 flutter kick, 4 front, 4 back @:40
  • 2 x 400 IM (fins optional), 30 secs rest

 

  • Saturday, November 24 2018
  • Warm up: 500 swim, 4 x 50 (25 catch kick/25 catch up Free)
  • Main: Repeat x 2
  • 16 x 25 alternate kick/swim/swim/kick in IMO by 4 @:35
  • 4 x 200 (2 Free, 1 Back, 1 Breast) @3:30
  • 10 x 50 pull hard! @:50
  • 100 choice ez

 

  • Thursday, November 22 2018
  • Warm up: (100 Free, 100 Non Free, 100 kick) x 2
  • Main: Repeat 4 times *50's are in IMO
  • 4 x 75 Free moderate @1:20/1:25
  • 4 x 50 descending 1-4 @1:00
  • 100 ez kick

 

  • Tuesday, November 20, 2018
  • Warm up: 200 swim, 200 kick, 200 pull
  • Main: Repeat x 2
  • 10 x 50 Free, 1-5 @:50, 6 -10 @:45
  • 8 x 25 kick, 4 ez @:40, 4 strong @:35
  • 4 x 75 Back @1:30
  • 8 x 25 Fly, 4 ez @:45, 4 strong @:45

  

  • Saturday, November 17, 2018
  • Warm up: 300 swim, 200 pull, 3 x 100 kick (on your front/side/back by 100)
  • Main:
  • 4 x 75 Back/Breast/Back moderate @1:30
  • 6 x 50 Free build @:55
  • 4 x 75 Breast/Fly/Breast moderate @1:30
  • 8 x 100 Free hard @1:35
  • 100 ez

 

  • Tuesday, November 13, 2018
  • Warm up: (200 swim + 100 *Drill) x 2
  • *Breast arms with flutter kick, focus on lunge
  • Main: 
  • 8 x 25 alternate Fly/Breast by 25 @:35
  • 8 x 50 alternate Back/Free by 50 @:55
  • 8 x 125 (100 pull + 25 hard kick!) @2:10
  • 8 x 50 Free @:50
  • 8 x 25 choice stroke with fins! @:30

 

  • Saturday, November 10 2018
  • Warm up: 500 swim
  • Main: Repeat x 2
  • 4 x 25 strong dolphin kick! @:35/:40
  • 3 x 150 (25 Back/50 Breast/75 Free) @2:50
  • 4 x 50 strong Free pull! @:50
  • 3 x 150 (50 Back/50 Breast/50 Free) @2:50
  • 4 x 75 strong pull! @1:20
  • 2 x 200 (100 non Free/100 Free) @3:30

 

  • Thursday, November 8
  • Warm up: (100 swim + 25 kick) x 4
  • Main: Repeat x 2, *note change in interval time for second round
  • 4 x 100 Free moderate @1:45/*1:35
  • 100 ez non Free
  • 3 x 100 Free tempo @1:40/*1:40
  • 100 ez kick
  • 2 x 100 Free strong! @1:35/*1:45
  • 100 ez non Free

 

  • Saturday, Nov. 3 2018
  • Warm up: (200 swim, 100 SA Fly, 100 choice kick) x 2
  • Main: repeat x 2
  • 4 x 250 (25 Fly, 50 Back, 75 Breast, 100 Free),
  • steady hard @4:30
  • 100 ez kick
  • 8 x 50 Free, descend 1-4, 5-8 @:55
  • 200 pull ez

 

  • Thursday, Nov. 1 2018
  • Warm up: (100 swim + 25 Breast with dolphin) x 2
  • Main:
  • 8 x 50 Flutter kick, 1-4 @1:15, 5-8 fins @1:00
  • 400 Free pull negative split, under 6:30 minutes
  • 6 x 50 dolphin kick 1-3 @1:15, 4-6 fins @1:00
  • 400 IM steady hard, under 6 minutes
  • 4 x 50 Back kick @1:15
  • 400 Free swim negative split, under 3:05
  • 2 x 50 whip kick @1:20
  • 100 Breast negative split, under 2:00

 

  • Tuesday, Oct. 30 2018
  • Warm up: 300 swim, 4 x 50 Fist Free/catch up Free with fingertip drag by 25
  • Main:
  • 4 x 25 Back dolphin kick @:40
  • 4 x 50 Fly/Back descend 1-4 @1:05
  • 4 x 75 Breast/Free/Breast 1:30
  • 8 x 100 Free (4), pull (4) descend by 4
  • 4 x 75 Free/Back/Free moderate @1:30
  • 4 x 50 Free with fins Fast! @:45 or :50
  • 4 x 25 chioce kick ez @:40 
  • Saturday, October 27 2018
  • Warm up: (200 swim, 100 kick, 100 scull) x 2
  • Main: Repeat x 2
  • 4 x 50 Free build @:55
  • 8 x 25 Free sprints! @:45
  • 4 x 75 Back/Breast/Free moderate @1:30
  • 8 x 25 Back sprints! @:45
  • 4 x 100 Free pull moderate @1:45
  • 8 x 25 alternate Fly/Breast sprints! @:55
  • 150 ez choice (50 kick/50 swim/50 pull)

 

  • Saturday, Oct. 20 2018
  • Warm up: 4 x 200 each of swim, kick, pull,
  • *Drill with fins (*100 Breast with dolphin kick/100 Free with dolphin kick)
  • Main:
  • 5 x 100 Free, 4 ez, 1 strong! @1:45
  • 4 x 25 Double arm back @:40
  • 5 x 100 Free pull, 3 ez, 2 strong! @1:45
  • 4 x 25 whip kick @:40
  • 5 x 100 Free, 2 ez, 3 strong! @1:40
  • Repeat x 2
  • 4.2k

 

  • Thursday, Oct. 18 2018
  • Warm up: (150 swim, 100 kick, 50 back scull) x 2
  • Main:
  • 4 x 25 Back drill, 3 strokes plus 6 kicks :40
  • 3 x 100 Back 1:50
  • 4 x 25 Back dolphin kick :40
  • 4 x 150 (Back, Breast, Free by 50) 3 strong,
  • last one ez @2:40
  • Repeat x 2

 

  • Saturday, Oct. 13 2018
  • Warm up: 300 swim, 300 kick (flutter, whip, dolphin by 100), 200 SA Drill (Free, Back, Fly, Free by 50)
  • Main:
  • 8 x 50 Free as kick/swim, swim kick 1:05
  • 4 x 75 pull moderate @1:25
  • 6 x 50 Back as kick/swim, swim kick @1:10
  • 4 x 75 pull stronger @1:20
  • 4 x 50 Fly 1st one SA, Fins ok 1:05
  • 4 x 75 pull Fast! @1:15
  • Repeat x 2

 

  • Tuesday, Oct. 9 2018
  • Warm up: 400 swim, 200 Drill (core kicking with elbow
  • up on side kick and arms up on back kick)
  • Main:
  • 16 x 50
  • 1-4 Free @:55
  • 5-8 Free @ :50
  • 9-12 Free @:45
  • 13-16 kick @1:15
  • 16 x 75 @1:25-1:30
  • 1-4 Fly/Back/Breast
  • 5-8 Back/Breast/Free
  • 9-16 Free pull, descend by 4
  • 200 ez choice kick or swim

 

  • Saturday, Oct. 6 2018
  • Warm up: 400 swim + 400 IM kick
  • Main:
  • 10 x 50 alternate Fly/Bk with Br/Fr by 25 @1:05
  • 4 x 75 all choice kick/swim/pull by 25 @1:40
  • 8 x 100 Free, 1-4 moderate @1:50
  • 5-8 strong @ 5-8 strong! @1:45
  • 100 ez choice
  • Repeat x 2 = 4.2k
  • Repeat x 1 = 2.6k

 

  • Thursday, October 4, 2018
  • Warm up: (75 Free + 25 side kick) x 4
  • (75 non free + 25 back kick) x 2
  • Main:
  • 4 x 125 (75 Free build, 25 fast back!) @2:15
  • 4 x 50 kick steady @1:20
  • 4 x 150 (75 Free build, 50 fast breast!) @2:50
  • 4 x 50 kick steady @1:20
  • 4 x 200 IM @3:30

 

  • Saturday, Oct. 2, 2018
  • Warm up: 300 swim, 200 breast drill (alternate 3k
  • 1p/3p 1k), 100 scull
  • Main: **last one is strong!!
  • 5 x 50 Breast/Free @1:00
  • 5 x 100 Free @1:45
  • 4 x 50 Back/Breast @1:00
  • 4 x 100 Back @1:50
  • 3 x 50 whipkick/flutter kick @1:15
  • 3 x 100 dolphin kick with fins @1:45
  • 2 x 50 Fly @1:05
  • 2 x 100 ez choice

 

  • Thursday, September 13, 2018
  • Warm up: 300 swim, 300 KDS in IMO by 25
  • Main: *last 75 is kick only
  • 4 x 75 Fly/Back/Breast @1:40
  • 4 x 25 scull
  • 4 x 75 Back/Breast/Free @1:40
  • 4 x 25 Back dolphin with fins
  • 4 x 75 Free pull @1:30
  • Repeat x 2

 

  • Tuesday, September 11, 2018
  • Warm up: (100 swim + 25 kick) x 4
  • Main:
  • 3 x 200 1 each Free pull, Free swim, Free *mixer: 50 Free/50 Kick @3:30
  • 4 x 150 1-2 Free pull, Free swim, Free mixer: 50 Free/50 Kick @2:50
  • 5 x 100 1-3 Free pull, Free swim, Free mixer: 50 Free/50 Kick @1:45
  • 6 x 50 1-4 Free pull, Free swim, Kick @:55
  • 8 x 25 alternate Fast pull/Fast Free swim @:40

 

  • Tuesday, September 4, 2018
  • Warm up: 300 swim, 4 x 50 choice kick
  • Single Arm Drill: *10-15 secs rest "software hands"
  • 2 x 100 Free (25 LA/25 RA/50 swim)
  • 2 x 75 Back (LA/RA/ swim)
  • 2 x 50 Fly (LA/RA)
  • Main:
  • 4 x 25 Fly @:40
  • 4 x 50 Breast @1:15
  • 4 x 75 Back @1:30
  • 4 x 100 Free @1:50
  • Repeat pattern *cut in half second time around
  • 2450m