Archived Workouts 2022-2024

Saturday, May 4

Warm up – (100 free + 50 non-free) x 3 (B) 4 (S) 5 (G)

Main:

Set #1 repeat x 3

50 side kick “face down”, switch sides every 3 kicks

50 #11 arms with flutter kick

50 catch-up free, extra slow recovery arm

150 free smooth and easy with fantastic technique!

Set #2 “Choice pyramids” Bronze lanes 2 pyramids, Silver 3 pyramids, Gold 4 pyramids

25/50/75/100/75/50/25 “strong odds”

25/50/75/200/75/50/25 “strong evens”

25/50/75/300/75/50/25 negative split 300, easy pace for the rest

25/50/75/400/75/50/25 negative split 400, easy pace for the rest

Thursday, May 2

​​Warm up: 200 swim (B) 300 swim (S) 400 swim (G) + 100 double arm back with whip kick

Main: 

Set #1

4 x 50 single arm back, switch arms at 25m 

3 x 100 back/free by 25 “strong back”

2 x 200 back/free by 50 “strong free”

Set #2

4 x 50 single arm fly, switch arms at 25m

3 x 100 fly/breast by 25 “strong fly”

2 x 200 fly/breast by 50 “strong breast” Single Arm Fly ok!

Set #3 Bronze and Silver does 1 x 200

2 x 200 mixer kick with FINS (50 dolphin/50 flutter/50 dolphin/50 flutter) can be on your front, back or side

Tuesday, April 30

Warm up – (100 swim + 100 kick + 100 pull) x 1 (B) 1.5 (S) 2 (G)

Main: repeat twice

4 x 50 free pull, breath 3/5 by 25

1 x 200 free with fins “fins challenge!”

1 x 100 choice kick, easy

4 x 50 free pull, breath 3/7 by 25

1 x 200 IM with fins

1 x 100 choice kick, easy

Saturday, April 27

Warm up – 300 swim + 200 kick + 100 drill “Single arm free, switch arms every 3 strokes”

Main: 

Set #1 “kick and swim”

8 x 75 mixer (25 kick/50 swim, 1-4 back, 5-8 free) “strong kick”

Set #2 “scull and pull”

8 x 75 mixer (25 scull/50 pull), 1-4 back, 5-8 free) “strong pull”

Set #3 Bronze does 1/2

20 x 100 descend by 4

1-4 (25 fly/75 back)

5-8 (25 back/75 breast)

9-12 (25 breast/75 free)

13-20 all free, swim or pull 

Set #4  (Gold lanes)

200 easy kick

Thursday, April 25

Race warm up – 400 easy swim, 200 choice drill, 100 choice kick, 4 x 25 choice sprint to 12.5m, 200 easy swim 

Main: Bronze does 1/2, Silver does 6 x 50

8 x 25 choice swim, easy pace, focus on holding underwater kicks to 10m or more :40-:45

8 x 50 free, strong! fast flip turns, fast dolphin kicks off each wall! 1:00 (G) 1:10 (S) 1:20 (B)

8 x 25 choice swim, fast off the wall! 5-6 strokes fast! :40-:45

8 x 50 back or breast, strong! fast turns! 

8 x 25 choice swim, fast into the wall! Build speed within each 25

4 x 100 IM with FINS, “feel the speed”

Tuesday, April 23

Warm up – (75 swim + 25 Breast arms with dolphin kick “shoot arms in streamline before head drops”) x 3 (B) 4 (S) 6 (G)

Main: 3:00-3:10 (G) 3:20-3:30 (S) 4:00 (B)

Set #1 descend 1-4 

4 x 150 (25 fly + 50 back + 75 breast)

4 x 150 (25 back + 50 breast + 75 free)

Set #2

4 x 150 free, hold 200m race pace or faster 

Set # 3

4 to 8 x 25 choice sprints! :45

Saturday, April 20

Warm up: 300 swim (B) 400 (S) 600 (G) + 100 side kick with FINS “One shoulder wet, one shoulder dry!”

Main:

Set #1 “Free progression set: repeat twice” swim or pull

Gold lanes start 1:20-1:30 Silver lanes 1:40-1:50 Bronze lanes 2:00

4 x 75 free, easy

4 x 75 free, strong subtract 5 seconds rest

4 x 75 free, race pace effort subtract another 5 seconds rest

Set #2 “race pace sprints”

8 x 50 kick with FINS, easy pace :50 (G) 1:00 (S) 1:10 (B)

8 x 50 choice swim, alternate 25 sprint/25 easy “race pace sprints” 1:15-1:30

Set #3 “fast finish”

3 x 200 choice, negative split

2 x 100 choice, negative split 

1 x 50 choice, negative split 

Thursday, April 18

Warm up: (200 swim + 100 body roll kick with one arm extended, roll towards open shoulder “hips initiate rotation”) x 1 (B) 1.5 (S) 2 (G)

Main:

Set #1

8 x 50 free, 1-4 moderate, 5-8 strong!

1 x 50 easy kick

6 x 50 back 1-3 moderate, 4-6 strong!

1 x 50 easy kick

4 x 50 breast 1-2 moderate, 3-4 strong!

1 x 50 easy kick

4 x 25 fly sprints with FINS! Fast finish!

1 x 50 easy kick

Set #2 Repeat x 4

4 x 25 choice sprints! :45 to 1:00 “50m/100m race pace effort!”

1 x 100 easy kick

Last 5 minutes choice cool down

Tuesday, April 16

Warm up – (100 swim + 100 back kick + 100 pull) x 1 (B) 1.5 (S) 2 (G)

Main: 

Set #1 repeat x twice (all groups)

First round “strong back and IM”, “second round strong free” Rest 10-15 seconds between each distance 

50 free 

100 back 

50 free 

100 IM

Set #2 repeat twice (G) (S)

First round “strong breast and fly” second round “strong back and free” Rest 10-20 seconds between each distance 

100 breast

50 back

200 free

50 fly

Set #3 one round, all negative split! Rest 10-20 seconds between each distance 

200 back

100 kick

200 IM

100 free

Saturday, April 13

Warm up – (100 swim + 50 single arm free “hip drive” drill) x 2 (B) 3 (S) 4 (G)

Main – 

Set #1 “long and strong”

8 x 100 free “hold 800m race pace”

200 Back, negative split

100 kick, easy

200 Breast, negative split

8 x 100 free “hold 1500m race pace”

Set #2 “practice proper IM turns and under push-offs”

100 IM kick

100 IM swim

200 IM kick

200 IM swim 

300 IM kick

300 IM swim, fins ok! 

Set #3 “race pace simulator”

8 x 25 choice sprints! :45 “Hold underwaters, no breathing off the wall and into the wall, race pace effort”

Thursday, April 11

Warm up – 200 swim (B) 300 swim (S) 400 swim (G) + 4 x 50 kick in IMO 

Main:

Set #1

Repeat twice

3 x 100 free, one easy/two hard! “200m free race pace effort”

1 x 50 easy choice kick “active recovery”

4 x 25 free, sprints! finish fast! :45

Set #2

4 x 75 back or breast, two easy/two hard! “100m back race pace effort”

1 x 50 easy choice kick

4 x 25 back or breast sprints! :45

Set #3 :40-:45 

4 x 25 in IMO “fast fly”

1 x 100 easy choice kick

4 x 25 in IMO “fast back”

1 x 100 easy choice kick

4 x 25 in IMO “fast breast”

1 x 100 easy choice kick

4 x 25 in IM0 “fast free”

Tuesday, April 8

Warm up – (200 swim + 100 single arm fly “straight arm sweep”) x 1 (B) 1.5 (S) 2 (G)

Main: 

4 x 75 (fly/back/breast by 25) moderate pace “hold underwaters past flags!”

4 x 100 free, descend 1-4 

1 x 100 choice kick, easy

4 x 75 (back/breast/free by 25) moderate pace “practice back to breast turn 🙂

4 x 200 alternate 200 IM/200 free “strong IM, moderate free” 

1 x 100 choice kick, easy

Saturday, April 6

Warm up – 400 swim (all groups)

Main: 

Set #1

75’s 1:20-1:30 (G) 1:40-1:50 (S) 2:00 (B)

*Bronze lanes swim 4 x 75’s

8 x 75 Mixer #1 (25 fast flutter kick + 50 free, moderate)

8 x 75 Mixer #2 (50 fast free + 25 easy choice non-free)

8 x 75 Mixer #3 (25 fast kick in IMO + 50 swim in IMO, moderate)

8 x 75 free swim or pull (25 easy + 50 fast!)

Set #2 Bronze and Silver lanes swim 6 x 50’s

10 x 50 swim (25 sprint/25 easy), your choice stroke “race pace effort on the sprints!” 1:15 – 1:30

1 x 200 easy kick with fins

1 x 200 choice, negative split

10 x 50 kick with FINS! :50 (G) 1:00 (S) 1:10 (B)

Thursday, April 4

Warm up – (100 free + 100 non-free + 100 kick) x 1 (B) 1.5 (S) 2 (G)

Main: Bronze does 4 x 100’s

5 x 100 Free swim, 3 easy/2 strong

4 x 25 choice kick :40-:45

4 x 100 Fly/Back by 25, 2 easy/2 strong

4 x 25 choice kick :40-:45

4 x 100 Back/Breast by 25, 2 easy/2 strong

4 x 25 choice kick :40-:45

5 x 100 Free pull, 3 strong/2 easy

Tuesday, April 2

Warm up – (200 swim + 100 single arm Free, non-stroking arm extended) 1 (B)(S) 1.5 (G)

Main: Repeat pattern *3 or 4 times, the kick is always the same for every round

*Round #1 and #2 free (S) (G) Bronze does one round of free

*Round #3 backstroke or breaststroke

*Round #3 IM

Rest 10-15 seconds between each distance

50 side kick 

100 swim, smooth easy

50 back kick

200 swim or pull, negative split

50 whip kick

100 swim, “race pace”

Saturday, March 30

Warm up – (100 swim + 100 kick + 100 single arm free drill) x 1 (B) 1.5 (S) 2 (G)

Main – 

Set #1 Endurance set “hold 1500m race pace”

15 x 100 Free pull or swim

8 x 50 kick with fins, easy pace

Set #2 Power set “underwater to 10m or more”

3 x (4 x 100 Mixer) IM/Back/IM/Breast by 100, “strong IM”

Set #3 repeat x 2 (G) 

4 x 25 choice sprints! :45

1 x 100 kick, easy

Thursday, March 28

​​Warm up – (100 free + 100 back + 100 breast + 100 single arm fly) x 1 (B) 1.5 (S) 2 (G)

Main – 

8 x 25 Fly drills with FINS :40-:45

1-4 Fly arms with flutter kick “Fast turnover of arms”

5-8 “3 dolphin kicks/1 fly pull”

4 x 100 “Fly/Back/Breast/Fly” by 25 (Fins ok)

8 x 25 Breaststroke drills :40-:45

1-4 Breast arms with flutter kick

5-8 “3 whipkicks/1 Breast pull”

4 x 100 “Breast/Free/Fly/Breast” by 25

8 x 25 Back drills :40-:45

1-4 Catch-up Back with arms up

5-8 Dolphin kick on your Back

4 x 100 “Back/Breast/Free/Back” by 25

Tuesday, March 26

Warm up – 300 swim (B) 400 swim (S) 600 swim (G)

Main – Bronze lanes swim 5 x 100 Free and IM

8 x 100 Free, alternate pull/swim by 100 “strong pull, easy swim”

6 x 100 IM, 4th 100 is IM kick “active recovery”

4 x 100 alternate back/breast by 100 “easy back, strong breast”

2 x 100 Fly with FINS “Challenge set”

1 x 100 easy choice kick

Last 5 minutes, your choice cool down

Saturday, March 23

Warm up – (100 swim + 100 kick + 100 catch-up Free with hesitation) x 1 (B) 1.5 (S) 2 (G)

Main – Bronze 4 x 50, Silver 6 x 50, Gold 8 x 50

1 x 200 Free, smooth easy

8 x 50 Flutter kick

8 x 25 Free “sprint to 12.5m” or 5 to 6 strokes fast, easy the rest of the way

1 x 500 Free pull “Swim Alberta Masters Challenge event” if you want to be timed 🙂

8 x 50 Dolphin kick

8 x 25 Free “sprint finish” build each 25, no breathing from flags to wall

1 x 200 Free fins, smooth easy 

8 x 50 Backstroke

8 x 25 Choice sprints!

1 x 200 IM, smooth easy 

8 x 50 Breaststroke 

8 x 25 Choice sprints!

Thursday, March 21

Warm up – 300 swim (B) 400 (S) 600 (G)

Main:

1 x 50 Single Arm Fly with FIST, switch arms half way

2 x 50 Flutter kick “straight leg on the up kick”

4 x 50 Free pull, breath 5/7/5/9 by 50

8 x 50 swim in IMO, moderate

1 x 400 IM “Challenge set!”

8 x 50 kick in IMO, easy

4 x 50 Free pull, breath 3/5/3/7

2 x 50 Under water dolphin kick, no board with FINS, under water to ½ way or more!

1 x 50 Double Arm Back, easy

1 x 200 CHOICE easy

Tuesday, March 19

Warm up: (100 Free + 100 Non-Free + 100 Back Drill) x 1 (B) 1.5 (S) 2 (G)

*SA/SA/DA switch every stroke

Main: repeat twice!

4 x 75 (Free/Back/Free by 25) “strong back”

4 x 50 Free pull, easy

4 x 100 (50 Free/50 Back) “strong free”

4 x 50 Back pull, easy

Saturday, March 16

Warm up – 400 swim (B) 600 swim (S) 800 swim (G)

Main: Repeat 2 times (B) 2.5 (S) 3 (G), 10 to 20 seconds rest between each distance

Set #1

25 Flutter Kick

50 Free “Bum Tap” drill

75 Free smooth, easy

3 x 100 Free strong “200m race pace”

75 Non-Free easy

50 Free “Bum Tap” drill

25 CHOICE Kick

Set #2

25 Whip kick

50 Breaststroke Drill “3 Kicks/1 pull”

75 Breast, smooth easy

3 x 100 IM “strong pace”

75 Breast, smooth easy

50 Breast Drill “3 Pulls/1 Kick”

25 CHOICE Kick

Thursday, March 14

Warm up – (75 swim + 25 *drill) x 3 (B) 4 (S) 6 (G)

*fist free 

Main:

4 x 25 fast flutter kick! try to hold under :30!

4 x 50 free pull, smooth long strokes, try for under 25 strokes per 25m

4 x 75 mixer (back/breast/free by 25), moderate

2 x (4 x 100) free, strong! hold your 400m race pace or faster!

4 x 75 mixer with fins (fly/back/breast by 25), easy pace, breast with dolphin kick

4 x 50 free swim, smooth long strokes, try for under 23 strokes per 25m

4 x 25 fast choice kick! try to hold under :35!

Tuesday, March 12

Warm up: 300 swim (B) 400 swim (S) 600 swim (G)

Main: 

Set #1

8 x 25 alternate 25 Breast/25 Fly :40-:45

1 x 200 Breast-Fly combo, two strokes of each

8 x 25 alternate 25 dolphin/25 flutter (back)

1 x 200 Back with long under water kicks

Set #2 Repeat twice

4 x 75 Free,  descend 1-4 

3 x 100 IM reverse order (Free/Breast/Back/Fly)

Last 5 minutes choice cool down 

Saturday, March 9

Warm up: 4 x 100 swim (Free/Back/Free/*Drill by 100) x 1 (B) 1.5 (S) 2 (G)

*Single Arm Free, non-stroking arm out front in #11

Main: Bronze does 4 x 50’s, Silver 6 x 50’s, Gold 8 x 50’s

1 x 400 Free pull, smooth and easy 🙂

8 x 50 (25 Back/25 Free), 4 easy/4 strong!

1 x 300 Free swim, smooth easy 🙂

8 x 50 (25 Breast/25 Free) 4 easy/4 strong!

1 x 200 Free swim or pull, smooth and easy 🙂

8 x 50 (Fly/25 Free) 4 easy/4 strong! FINS OK

1 x 800 Challenge set, easy pace to strong finish!

8 x 50 Kick in IMO

Thursday, March 7

Warm up – 300 swim (B) 400 swim (S) 600 swim (G)

Main set –

Set #1

4 x 50 Whip kick, “focus on snapping both legs together and lifting heels up on the glide”

4 x 25 Breast pull, “scoop and shoot, without dropping your hips”

4 x 100 Breaststroke, descend 1-4 “underwater pull-out to 10m or more”

Set #2

4 x 50 Flutter kick with FINS, “hold under :50 (G) :55 (S) 1:05 (B)”

4 x 25 Free pull, use board or pull-buoy, breath every 5/7/9/11

4 x 100 Free swim or pull, descend 1-4

Set #3

4 x 150 Mixer

1st and 2nd 150 (25 Fly/50 Back/75 Breast)

3rd and 4th 150 (75 Free/50 Fly/25 Back)

 2400m

Tuesday, March 5

Warm up – (100 Free/50 Flutter kick/100 Back/50 Back kick) x 1 (B) 1.5 (S) 2 (G)

Main: 

8 x 25 Free, breath every 3/4/5/6/7/8/9/10 by 25 :40-:45

4 x 200 Free, smooth easy “no breathing in and out of turns” swim or pull

8 x 25 Under water dolphin kick to half way with FINS in streamline, your front or back :40-:45

12 x 50 swim in IMO, moderate pace

8 x 25 alternate 25 easy kick/25 sprint swim! 25 easy swim/25 sprint kick! Your choice 🙂 :40-:45

Saturday, March 2

Warm up: (75 swim + 25 Flutter kick on your side) x 3 (B) 4 (S) 6 (G)

Main:

8 x 50 Free (25 Catch-up Drill/25 Free) “all easy”

6 x 100 Mixer pull, “50 Back easy/50 Free strong!”

4 x 200 Mixer swim, “200 IM kick easy/200 IM strong!”

2 x 400 Free swim or pull, negative split “Finish strong!”

1 x 800 Mixer swim, “100 IM kick easy/100 IM strong!”

Thursday, Feb 29

Warm up: 300 swim (B) 400 swim (S) 600 swim (G)

Main: 125’s moderate pace, 25’s are fast pace! Bronze lanes 4 x 25’s

4 x 125 (100 Free + 25 Fly)

8 x 25 in IMO :45, try to hold all under 20-25 seconds for Gold, 25-35 for Silver, 30-40 for Bronze

4 x 125 (100 Free + 25 Back)

8 x 25 in IMO :45, same time goals as above

4 x 125 (100 Free + 25 kick, choice)

4 x 25 sprints, choice :45, same time goals as above

200m cooldown

Tuesday, Feb 27

Warm up – (200 swim + 100 Breaststroke arms with dolphin kick “try to keep hips high even when breathing”) x 1 (B) 1.5 (S) 2 (G)

Main:

3 x 200 (50 Breast/100 Free/50 Breast) “Strong Breast”

3 x 200 (50 Back/100 IM/50 Back) “Strong IM”

3 x 200 (50 Free/100 Kick/50 Free) “Strong Free”

1 x 200 Choice, easy pace

If there is time…

4 x 25 choice sprints! :45

100 cool down

Saturday, Feb 24

Warm up – (200 swim + 100 Body rotation kick *one arm extended out front, other arm down by your side) x 1 (B) 1.5 (S) 2 (G) *this is a body balance drill using your hips/core to initiate rotation and breath”

Main: 

Set #1

10 x 100 Free pull, 3 easy/2 strong/3 easy/2 strong

3 x 100 IM Kick

10 x 100 Free swim, 3 strong/2 easy/3 strong/2 easy

Set #2 

5 x 100 reverse IM “Challenge set” Free/Breast/Back/Fly 🙂

3 x 100 Back or Breast, easy pace

5 x 100 IM “Challenge set”, hold steady strong pace! 

Thursday, Feb 22

Warm up – (100 swim + 100 kick + 100 Single Arm Free *non-stroking down by your side) x 1 (B) 1.5 (S) 2 (G) *this is a body balance drill using your hips/core to initiate rotation”

Main: 

6 x 100 Free pull “3 easy/3 strong”

5 x 100 Mixer “25 Back/50 Breast/25 Fly” This builds stamina 🙂

4 x 100 Free swim “2 easy/2 strong”

3 x 100 Mixer “25 Breast/50 Fly/25 Back” This also builds stamina 🙂

2 x 100 Kick, FINS ok! “active recovery”

1 x 100 Swim, choice easy “Cool down phase”

Tuesday, Feb 20

Warm up: (200 swim + 100 Single Arm Fly, switch arms every 2nd or 3rd stroke) x 1 (B) 1.5 (S) 2 (G)

Main: 

6 x 75 Fly/Back/Breast by 25, moderate 

2 x 200 Free swim or pull, smooth easy 

6 x 75 Back/Breast/Free by 25, moderate 

2 x 100 Fly with FINS, strong!

6 x 75 (25 Choice kick easy/50 Free strong 💪🏽)

2 x 50 Choice non-free, easy

Saturday, Feb 17

Warm up: 400 swim (B), 600 swim (S) 800 swim (G)

Main:

4 x 75 Drill with FINS “50 Body roll drill/25 Free”

4 x 200 Free, alternate easy swim/fast pull

4 x 75 Drill with FINS “50 Free with dolphin kick/25 Free”

4 x 200 Free, alternate fast swim/easy pull

4 x 75 Kick with FINS “50 Dolphin kick/25 flutter kick”

*4 x 200 IM, moderate pace

Thursday, Feb 15

Warm up – (75 swim + 25 Breast stroke underwater pull-out) x 3 (B) 4 (S) 5 (G)

Main – 2 x (20 x 50’s)

First round – 20 x 50 easy/strong pace

1-5 Free “3 x 50 Free easy/2 x 50 Free strong”

6-10 Mixer “2 x 50 Back easy/3 x 50 Breast strong”

11-15 Mixer “1 x 50 Fly easy/4 x 50 Back strong”

16-20 Free “3 x 50 Free easy/2 x 50 Free strong”

**200 Kick, choice (GOLD LANES), fins ok!

Second round – 20 x 50 moderate pace

1-5 Fly/Back by 25

6-10 Back/Breast by 50

11-15 Breast/Free by 25

16-20 Free/Fly by 50 (Fins ok)

Tuesday, Feb 13

Warm up: (100 swim + *100 “around the world kick” + 100 pull) x 1 (B) 1.5 (S) 2 (G)

*No board, kicking on your front/side/back/side, switch positions every 8 kicks, flutter or dolphin kick

Main: 

4 x 200 IM (swim/kick/drill/swim by 200) “strong swim” “easy kick” “your choice drill”

1 x 200 easy kick with FINS “active recovery”

4 x 200 Free (swim/pull/swim/pull by 200) “strong swim” “easy pull”

See you tomorrow morning at Shouldice

Saturday, Feb 10

Warm up: (75 swim + 25 *Catch-up Back drill) x 4 (B) 5 (S) 6 (G)

*Try this drill with your arms up!

Main: 

Set #1 “Strong Back”

4 x 75 (25 Back/50 Free) 

4 x 25 Back kick in streamline, no board :40-:45

4 x 75 (50 Back/25 Free)

8 x 25 swim in IMO :40-:45, moderate pace

Set #2 “Strong Breast”

4 x 75 (25 Breast/50 Free)

4 x 25 Whip kick in streamline, no board :40-:45

4 x 75 (50 Breast/25 Free)

8 x 25 swim in IMO :40-:45, tempo pace

Set #3 “Strong Fly” 

4 x 75 (25 Fly/50 Free)

4 x 25 Dolphin kick in streamline, no board :40-:45

4 x 75 (50 Fly/ 25 Free) “Fins OK”

8 x 25 swim in IMO :40-:45, strong pace 

Set #4

4 to 8 x 100 Free swim or pull, smooth easy pace

Thursday, Feb 8

Warm up – (100 swim + 100 kick + 100 scull) x 1 (B) 1.5 (S) 2 (G)

Main:

4 x 50 Spin IM “Fly/Bk, Bk/Br, Br/Fr, Fr/Fly”

1 x 200 Free, swim or pull, smooth easy pace

4 x 25 Kick, choice, moderate pace :40-:45

4 x 50 Free, descend 1-4

1 x 200 Kick, choice, easy pace (FINS optional)

4 x 25 Swim in IMO, moderate pace :40-:45 

4 x 50 Kick, choice, easy pace (FINS optional)

1 x 200 IM, moderate pace

4 x 25 Free sprints! :40-:45

Tuesday, Feb 6

Warm up: 300 swim (B) 400 swim (S) 600 swim (G)

Main:

4 x 25 Free Drill “Catch-up Free with fingertip drag” (slowly drag fingers through water on the recovery)

8 x 50 Free swim or pull, smooth and easy pace @1:00 (G) 1:10 (S) 1:20 (B)

4 x 25 Breast Drill “Catch-up Breast” (arms and legs move independently)

4 x 100 (50 Breast/50 Free), practice more of a catch-up style breaststroke rhythm 2:00 (G) 2:15 (S) 2:30 (B)

4 x 25 Dolphin kick on your back, in streamline

2 x 200 Back swim, pull or fins, smooth and easy pace, no pace time

4 x 25 Single Arm Fly

1 x 400 CHOICE, moderate pace

Saturday, Feb 3

Warm up: 400 swim (B) 600 swim (S) 800 swim (G)

Main set: 

10 to 15 seconds rest between each distance

Pyramid of IM – Moderate pace, repeat x 2 (B) 3 (S) 4 (G)

25 Fly

50 Back

75 Breast

100 Free

75 Breast

50 Back

25 Fly

Pyramid of Back, Drill is “RA/LA/DA” by 25 (Right arm/Left arm/Double arm), repeat x 2 (all groups)

25 Back kick

50 Back “Fast finish”

75 Back drill 

100 Mixer “50 Back/50 Free”

75 Back drill 

50 Back “Fast finish”

25 Back kick

Pyramid of Free swim or pull, repeat x 2 (all groups)

25 Catch-up Free

50 Free “Fast finish”

75 Free, breath 3/5/7 by 25

100 Free, negative split!

75 Free, breath 7/5/3

50 Free “Fast flip turn!”

25 Catch-up Free

Thursday, Feb 1

Warm up: 400 swim (B) 600 swim (S) 800 swim (G)

Main set: 

10 to 15 seconds rest between each distance

Pyramid of IM – Moderate pace, repeat x 2 (B) 3 (S) 4 (G)

25 Fly

50 Back

75 Breast

100 Free

75 Breast

50 Back

25 Fly

Pyramid of Back, Drill is “RA/LA/DA” by 25 (Right arm/Left arm/Double arm), repeat x 2 (all groups)

25 Back kick

50 Back “Fast finish”

75 Back drill 

100 Mixer “50 Back/50 Free”

75 Back drill 

50 Back “Fast finish”

25 Back kick

Pyramid of Free swim or pull, repeat x 2 (all groups)

25 Catch-up Free

50 Free “Fast finish”

75 Free, breath 3/5/7 by 25

100 Free, negative split!

75 Free, breath 7/5/3

50 Free “Fast flip turn!”

25 Catch-up Free

Tuesday, Jan 30

Warm up – (200 swim + 100 Back *FIST Drill) x 1 (B) 1.5 (S) 2 (G)

*Hands in a fist, move water with forearms

Main:

Set #1

4 x 25 Free “Fast off the wall to 12.5m”

4 x 50 Free “last 50 at 100m race pace”

4 x 25 Back “Fast off the wall to 12.5m”

4 x 50 Free “last 2 x 50 at 100m race pace”

Set #2 repeat x 3 “

1st round “hard IM, Free and Back”, 2nd round “hard Breast and Fly”, last round “all strong with extra rest”

100 IM

50 Breast

100 Free

50 Fly

100 Back

Set #3 (G) (S)

4 to 8 x 50 Choice kick (fins ok)

Saturday, Jan 27

Warm up – 400 swim (B) 600 swim (S) 800 swim (G)

Main:

Set #1

4 x 25 front scull, pull-buoy optional

5 x 100 Free swim, descend 1-4, last 100 easy

4 x 25 back scull, pull-buoy optional

4 x 150 Free pull, descend 1-3, last 150 easy

4 x 25 sprint kick with FINS, hold under :20 (G) :25 (S) :30 (B)

1 x 200 Choice, negative split

Set #2

4 x 25 Back “fast finish”

5 x 100 IM swim, descend 1-4, last 100 easy IM kick

4 x 25 Breast “fast finish”

4 x 150 Free pull, descend 1-3, last 150 easy

4 x 25 sprint kick with FINS, hold under :20 (G) :25 (S) :30 (B)

1 x 200 Choice, negative split

3800m total

Last 5 minutes cool down

Thursday, Jan 25

Warm up: (100 swim + 100 kick + 100 swim + 100 pull) x 1 (B) 1.5 (S) 2 (G)

Drill set:

8 x 25 Free drill 

1-4 Side kick, progression “lead arm extended, head down” “progress to 6 kicks, switch sides”

5-8 Single arm Free progression “Hands in a FIST” “progress to open hand” “power to the palm”

Main:

8 x 50 Free “50 easy Free/50 fast Free” 

4 x 75 Breast, descend 1-4

8 x 25 Kick, choice, alternate 25 easy/25 fast!

4 x 75 Back, descend 1-4

8 x 50 Spin IM “Fly/Bk, Bk/Br, Br/Fr, Fr/Fly” “practice open turns, tight streamline off each wall”

4 to 8 x 25 choice sprints! “100m race pace”

Tuesday, Jan 23

Warm up: (75 swim + 25 Back kick) x 3 (B) 4 (S) 6 (G)

Main: Repeat x 2 *Bronze does 4 x 50, *Silver does 6 x 50

2 x 75 Back Drill (RA/LA/DA by 25) “Right arm, left arm, double arm”

*8 x 50 alternate 50 Free/50 Back “Strong Back”

2 x 75 Fly Drill “RA/LA/DA per stroke”

*8 x 50 with Fins, alternate 50 Free/50 Fly “Strong Fly”

Saturday, Jan 20

Warm up – (200 swim + 100 helicopter drill “3 strokes Free/3 strokes Back”) x 2 (B) 2.5 (S) 3 (G)

Main – 

Set #1 repeat x 3, can swim or pull

50 Fist Free, Slow! Distance per stroke under 25

4 x 50 Free, descend 1-4

50 Fist Free, Faster! Distance per stroke under 25 

4 x 75 Free, strong! Try to hold under :50-1:00 (G) 1:05-1:10 (S) 1:15-1:20 (B)

100 easy kick

Set #2 repeat x 2

8 x 50, Choice, alternate 25 sprint/25 easy 

200 easy kick, fins ok!

Thursday, January 17

Warm up – 300 swim (B) 400 swim (S) 600 swim (G)

Main: 

Set #1 

4 x 25 Fly “whip arms with a straight arm recovery” 

4 x 50 Back “Pelvic tilt forward for a better body position”

4 x 100 Fly/Back/Breast/Fly by 25, moderate pace, FINS ok!

Set #2

4 x 50 Breast “50 easy/50 hard”

4 x 100 Free “100 easy/100 hard”

*4 x 200 Free/Back/Breast/Free by 50, moderate pace, *Bronze does 2 x 200, *Silver does 3 x 200

100m cool down 🙂

Tuesday, January 15

Warm up: (200 swim + 100 whip kick, long glide) x 1 (B) 1.5 (S) 2 (G)

Main: Repeat twice

4 x 25 Breaststroke pull “scoop and shoot!”

3 x 50 Breaststroke arms with dolphin kick, FINS “press chest down but don’t drop hips”

4 x 75 Mixer (50 Free easy + 25 Breast hard!)

4 x 25 Free pull “Breath 3/5/7/9 by 25”

3 x 50 Freestyle arms with dolphin kick, FINS “more power into your hand entry and pull”

4 x 75 Mixer (25 Breast easy + 50 Free hard!)

Saturday, January 13

Warm up: (100 Swim + 100 Kick + 100 Single Arm Free, alternate 3 strokes FIST/3 strokes “soft hands”) x 1 (B) 2 (S) 2.5 (G)

Main: 

8 x 75 Free swim, easy pace “long strokes”

1 x 200 #11 drill with FINS 

8 x 75 Free pull (50 easy + 25 hard!)

1 x 200 Side kick switch with FINS

8 x 75 Free swim (25 easy + 50 hard!)

1 x 200 underwater dolphin kick with FINS 

8 x 75 Free swim or pull, all hard!

1 x 200 choice, easy 

8 x 25 choice sprints “100m race pace”

Thursday, January 11

Warm up: 

300 swim (B) 400 swim (S) 600 swim (G)

Main: Bronze does 4 x 100 

8 x 100 (75 Free + 25 Fly) “strong Fly”

50 easy kick

6 x 100 (50 Free + 50 Back) “strong Back”

50 easy kick 

4 x 100 (25 Free + 75 Breast) “strong Breast”

50 easy kick

4 to 8 x 25 choice sprints! 

Thursday, January 4 – Amy’s workout

Warm-up – 600m

50m free, 25m flutter kick, 50m free, 25m flutter kick, 50m free; repeat pattern for backstroke & breast stroke

Main – 1750m

10x25s – alternate 25m fly kick on back, 25m fly 

4 sets – 100m free pull, 50m back & 50m breast, 100m IM

6 x 50m flutter kick (only finished 4)

Tuesday, January 2 – Jan’s workout

8x100m alternate 100 free, 50 free/50 back, 50 free/50 breast

4×75 IM kick/50 back

5x alternate 75 IM order 100 free

2x 2x100m free pull/50m non-free

2675m total

Saturday, December 23

Warm up – 400 swim (all groups)

Main: 

Set #1 repeat x 2 (G) 1.5 (S) 1 (B)

4 x 25 Fly “two kicks per stroke”

4 x 50 Back “long underwater kicks”

4 x 75 Breast “keep hips high”

4 x 100 Free “#11 alignment”

Set #2 descend 1-4

4 x 100 IM

4 x 75 Back/Breast/Free

4 x 50 Breast/Free

4 x 25 Free

Set #3 

3 x 250 (25 Fly/50 Back/75 Breast/100 Free), 1st round is swim, 2nd round is kick, 3rd round is pull or fins 

Friday, December 22

Warm up – (75 swim + 25 kick in streamline) x 3 (B) 4 (S) 6 (G)

Main:

20 x 75’s of Christmas joy!

1-5 Free, 4 easy/1 hard!

6-10 Free, 3 easy, 2 hard!

11-15 Free, 2 easy, 2 hard!

16-20 Free 1 easy, 4 hard!

1 x 200 easy kick (Gold lanes)

20 x 50’s of Christmas cheer!

1-5 Back

6-10 Breast

11-15 Back/Breast by 25

16-20 Choice kick

1 x 200 easy swim or pull (Gold lanes)

20 x 25’s of Christmas sprints!

Choice stroke, :45, hold all under 20-25 seconds (G) 30-35 seconds (S) 40-45 seconds (B)

1 x 200 easy choice swim, pull or kick

Thursday, December 21

Warm up – (100 Free + 100 kick + 100 Non-Free) x 1 (B) 1.5 (S) 2 (G)

Main:

Set #1 

200 Back, easy

4 x 25 flutter kick, fast! :40 to :45

8 x 50 Free pull, descend by 4

4 x 25 flutter kick, fast! 

200 Breast, easy

Set #2

200 IM, moderate

4 x 25 dolphin kick, easy :40 to :45

8 x 50 Free swim, descend by 4

4 x 25 dolphin kick, easy 

200 IM, moderate

Set #3, 45-60 seconds rest between rounds, equipment can be used (FINS, paddles, pull-buoy)

3 x (4 x 100 Free progression set)

1st round: Gold starts on 1:35-1:45 Silver on 2:00-2:10, Bronze 2:30-2:40

2nd round: subtract 5 seconds rest

Last round: subtract 5 seconds rest 

200 easy choice

Last 15 minutes practice…dive sprints and relays if there is interest 

Saturday, December 16

Warm up – 400 swim (B) 500 swim (S) 600 swim (G)

Main:

Set #1, repeat x 2 (G) 1.5 (S) 1 (B)

100 Free Drill “3 strokes and hold”

4 x 50 Free swim, smooth easy

100 Free Drill “3 strokes and fingertip drag”

4 x 50 Free pull, smooth easy

Set#2

Free progression set, repeat 4 times, subtract 5 seconds rest per round, can swim or pull or use fins

4 x 75 Free

200 easy choice non-Free

Gold lanes start on 1:20 – 1:25

Silver lanes start on 1:30 – 1:40

Bronze lanes start on 1:50 – 2:00

Set#3

1 x 400 choice distance swim or pull or fins, moderate pace

Thursday, December 14

Warm up – (200 swim + 100 whipkick on your back) x 1 (B) 1.5 (S) 2 (G)

Main: 

8 x 100 (75 Free + 25 swim in IMO) “Easy Free/Fast IM”

6 x 100 (50 Free + 50 kick in IMO, last two 50’s is your choice) “Fast Free/Easy IM”

4 x 100 (25 Free + 75 in IMO) Fins ok, moderate pace

2 x 100 (100 Free easy + 100 IM strong!)

Cool down!

Tuesday, December 12

Warm up: (75 swim + 25 Single arm Fly) x 3 (B) 4 (S) 6 (G)

Main:

1 x 200 “Breast/Fly Drill” 2 strokes Breast, 1 stroke Fly

4 x 50 Breast, descend 1-4

4 x 25 Fly, practice lifting hands over the water

1 x 200 “Back/Free Drill” Single arm Back, single arm Free by 50, non-stroking arm down by your side

4 x 50 Back, descend 1-4

4 x 25 Free, breath every 3/5/7/9 by 25

5 x 200 alternate 200 Free/200 IM, moderate pace

Saturday, December 9

Warm up – (100 swim + 100 kick + 100 pull) x 2 (all groups)

Main:

Set #1 Repeat 3 (G) 2 (S) 1 (B)

2 x 75 RA/LA/Drill by 25 “Right arm, left arm, Catch-up Free Drill”

4 x 75 Free swim easy

3 x 50 Free swim or pull, hard! Under :40 (G) :50 (S) 1:05 (B)

Set #2 Progression set, repeat x *2 

3 x 100 easy 

4 x 100 negative split

3 x 100 hard!

*First round FREE, second round CHOICE 

Thursday, December 7

Warm up: (100 swim + 50 catch up Back, arms elevated) x 2 (B) 3 (S) 4 (G)

Main:

Set #1, repeat x 4

3 x 50 spin IM (Fly/Back, Back/Breast, Breast/Fly) 1:00-1:05 (G), 1:10-1:20 (S), 1:30-1:40 (B)

1 x 50 easy kick

Set #2 repeat x 3, *descend each round, can use pull-buoy, paddles, fins….etc. 

3 x 100 Free 

*First round 1:40-1:45 (G) *Second round 1:35-1:40 *Third round 1:30-1:35

1 x 100 easy choice

4 x 25 Choice sprints! :45 

Last 5 minutes cool down

Tuesday, December 5

Warm up – (75 swim + 25 dolphin kick in streamline) x 3 (B) 4 (S) 6 (G)

Main:

4 x 25 Breast arms with dolphin kick 

4 x 75 (25 Breast strong!/50 Free easy)

1 x 100 Whip kick

4 x 25 Backstroke arms with dolphin kick 

4 x 75 (25 Back strong!/50 Free easy)

1 x 100 Back kick (Fins ok)

4 x 25 Freestyle arms with dolphin kick

4 x 75 (25 Fly strong!/50 Free easy)

1 x 100 Dolphin kick (Fins ok)

4 x 25 Breaststroke arms with flutter kick 

4 x 75 (25 Non-free pull easy/50 Free pull strong!)

1 x 100 Flutter kick (Fins ok)

Saturday, December 2

Warm up: (100 Free + 100 non-Free + 100 Side kick “6 kicks then switch sides”) x 1 (B) 1.5 (S) 2 (G)

Main:

Set #1

600 Free swim (200 easy/100 strong/100 easy/200 strong)

8 x 50 Back/Breast pull by 50, easy pace

200 Kick, choice

Set #2

600 Free pull (200 easy/100 strong/100 easy/200 strong)

8 x 50 Back/Breast kick by 50, easy pace

200 Free swim, negative split

600 Free FINS (200 easy/100 strong/100 easy/200 strong)

8 x 50 Back/Breast swim by 50, easy pace

8 x 25 Choice sprints!

Thursday, November 30

Warm up: 300 swim (B) 400 swim (S) 600 swim (G)

Main: 

Set #1

8 x 50 Free pull, descend by 4 

2 x 100 Back, easy 

2 x 50 Breast pull,  distance per pull

8 x 25 Breast sprints!

Set #2

8 x 50 Back, descend by 4

2 x 100 choice kick, easy 

2 x 50 underwater Breast pull-outs

8 x 25 Fly sprints!

Set #3 

Long and easy: 400 choice (G) 300 choice (S) 200 choice (B)

Tuesday, November 28

Warm up – (100 swim + 50 kick) x 2 (B) 3 (S) 4 (G)

Main:

Set #1 Fly Drill

2 x (4 x 25 Fly progression – Single Arm, switching arms every 3 strokes, 2 strokes, 1 stroke, last 25 is  SA/SA/DA)

4 x 75 Fly/Back/Breast by 25

Set #2 Back Drill

2 x (4 x 25 Back progression) – Same as above but with Backstroke, non-stroking down by your side

3 x 100 Backstroke “sink and streamline, under water dolphin kicks past flags”

Set #3 Putting it all together

25/50/75/100/75/50/25

Repeat two rounds, 10-15 seconds rest between each distance

1st round is FREE

2nd round is in IMO “25 Fly/50 Back/75 Breast/100 Free/75 Breast…etc.)

Easy 200 cool down 

Saturday, November 25

Warm up – 400 swim (B) 600 swim (S) 800 swim (G)

Main:

4 x 75 (50 “Freestyle Recovery Drill” + 25 Free)

8 x 50 alternate 50 Free/50 Back, moderate pace

1 x 100 easy choice kick

4 x 75 (50 “Spiderman Drill” + 25 Free)

8 x 50 alternate 50 Free/50 Breast, moderate pace

1 x 100 easy choice scull

4 x 75 (50 “Fist Free Drill” + 25 Free)

8 x 50 in IMO

1 x 100 Double Arm Back

4 x 75 (50 Flutter kick in streamline, no board + 25 Free)

8 x 50 Free pull, moderate pace

1 x 100 easy non-free swim

If there is time:

4 to 8 x 25 choice sprints :45

Thursday, November 23

Warm up: (200 Free + 100 Non-Free) x 1 (B) 1.5 (S) 2 (G)

Main: repeat x 2

4 x 100 Free, hold 800m race pace! 1:40-1:50 (G) 1:55-2:10 (S) 2:20-2:30 (B)

—30 to 60 seconds rest—

4 x 25 Back, hold 100m race pace! :40-:45

—30 to 60 seconds rest—

4 x 100 IM, moderate 2:00-2:10 (G) 2:15-2:30 (S) 2:50-3:00 (B)

30 to 60 seconds rest—

4 x 25 Breast, hold 100m race pace! :40-:45

Tuesday, November 21

Warm up: (100 swim + 100 “Surfer Fly Drill” + 100 pull) x 1 (B) 1.5 (S) 2 (G)

*Under water pull with both arms with proper rhythm “dolphin kick, breath, push arms past hips”

Main set: 

Set #1 repeat pattern 4 times

25 Flutter kick, fast!

50 Free, easy 

25 Whip kick, easy

100 Breast, fast!

Set #2 repeat pattern 4 times

25 Fly, fast!

50 Back, easy

25 Fly fast!

100 IM, easy 

Set #3 repeat pattern 2 times

4 x 25 choice sprints! :45

100 easy choice “active recovery”

Saturday, November 18

Warm up – (75 swim + 25 “all around the world flutter kick in streamline”) x 4 (B) 6 (S) 8 (G)

Main:

Set #1 Drills

2 x 50 Single Arm Free, non-stroking arm down by your side

4 x 50 Free pull, focus on body rotation “hip drive”

2 x 50 Single Arm Free, non-stroking arm out front

4 x 75 Free swim, focus on #11 alignment 

Set #2 Freestyle swim or pull, repeat set 3 times, last round with FINS

1 x 50 Choice easy

1 x 100 Free, strong!

1 x 50 Choice easy

1 x 150 Free strong!

1 x 50 Choice easy

1 x 200 Free strong!

Set #3 Sprints! Repeat 2 to 4 times

1 x 100 easy kick

4 x 25 Choice sprints! :45-1:00

Last 5 minutes cool down

Thursday, November 16

Warm up – (100 Swim + 100 Kick + 100 Breast Drill* 3 pulls/1 kick) x 1 (B) 1.5 (S) 2 (G)

Main:

8 x 100 (75 Free + 25 Fly), fast Fly!

6 x 100 (50 Free + 50 Back), fast Back!

4 x 100 (25 Free + 75 Breast), fast Breast!

8 x 25 Choice sprints! 

Tuesday, November 14

Warm up: (200 swim + 100 Single Arm Choice) x 1 (B) 1.5 (S) 2 (G)

Main:

Set #1

2 x 150 IM “Triple FREE” (Fly/Bk/Br/Fr/Fr/Fr by 25)

1 x 100 choice kick, easy

2 x 150 IM “Triple BACK” (Fly/Bk/Bk/Bk/Br/Fr by 25)

1 x 100 choice kick, easy

2 x 150 IM “Triple BREAST (Fly/Bk/Br/Br/Br/Fr by 25)

1 x 100 choice kick, easy

2 x 150 IM “Triple FLY with FINS” (Fly/Fly/Fly/Bk/Br/Fr by 25)

Set #2 repeat pattern 2 or 3 times, lose 5 seconds rest each round, last round with FINS

4 x 50 Free swim or pull

1 x 50 easy choice

Set #3 if there is time! 4 x 25 choice sprints! :45

Sunday, November 12

Warm up: (100 Free + 100 Non-Free + 100 Kick) x 1 (B) 1.5 (S) 2 (G)

Main:

Set #1 Repeat 3 x (G) 2 (S) 1 (B), Kick intervals :40-:45

4 x 25 Back kick, alternate flutter/dolphin by 25

2 x 200 IM, moderate, rest 30 seconds

1 x 100 scull, easy

Set #2 50’s Free intervals :50-:55 (G), 1:00-1:10 (S), 1:15-1:30 (B)

8 x 50 Free pull, descend 1-4, 5-8

6 x 50 Kick, easy (flutter/dolphin/whip kick by 50), add 20 seconds rest to Free interval

8 x 50 Non-Free, descend 1-4, 5-8, add 10 seconds rest to Free interval

6 x 50 Kick, easy (flutter/dolphin/whip kick by 50), 20 seconds rest to Free interval

Set # 3 Sprints intervals on :45-1:00

8 x 25 Free sprints! Hold under :18 (G) :25 (S) :35 (B)

1 x 100 easy choice 

8 x 25 Non-Free sprints! Hold under :20 (G) :30 (S) :40 (B)

S Total 3550m

Thursday, November 9

Warm up: (200 swim + 100 “6-second Finger tip drag”) x 1 (B) 1.5 (S) 2 (G)

Main: 

*4 x 200 (75 Free, easy + 25 Free, hard! + 25 Free, easy + 75 Free, hard!)

3 x 300 (100 Back, easy + 50 Free, hard! + 50, Free, easy + 100 Back hard!)

1 x 400 (150 Free pull, easy + 50 Free pull, hard! + 50 Non-Free pull, easy + 150 Free pull, hard!)

Tuesday,November 7

Warm up: 400 swim (B) 500 swim (S) 600 swim (G)

Main:

Set #1 

4 x 150 (25 flutter kick/50 Free/25 flutter kick/50 Back), descend 1-4 @2:45 – 2:50 (G) 3:00 – 3:10 (S) 3:20 – 3:30 (B)

4 x 150 (25 whip kick/50 Breast/25 dolphin kick/50 in IMO), descend 1-4, add 10 seconds rest

Set #2

8 x 50 kick with FINS, hold under :45 – :50 (G) :55 – 1:00 (S) 1:05 – 1:10 (B)

1 x 400 (G) 300 (S) 200 (B) easy CHOICE swim or pull

4 x 25 in IMO “race pace sprints” “fast finish” :45

Saturday, November 4

Warm up – Swim as many lengths as you can in 12 minutes! We will start at 7:35am sharp!

Main:

Set #1 Drills

100 “Side kick switch”, switch every 8 kicks

200 Free easy pace, focus on “early vertical forearm”

100 “Finger tip drag”

200 Free easy pace, focus on proper recovery arm “show your armpit”

Set #2 Speed play! Repeat x 2 (S) (G) one round for (B)

8 x 50 Free, build! Increase speed within each 50 “fast finish”

1 x 100 Kick, easy

8 x 50 Free with FINS, hold hard pace!

1 x 100 Kick, easy

8 x 25 Sprints! 100m race pace!

Set #3 Long and easy

1 x 300 Choice (B)

1 x 400 Choice (S) 

1 x 600 Choice (G)

Thursday, November 2

Warm up: (75 swim + 25 Fist Free drill) x 3 (B) x 4 (S) x 6 (G)

Main:

8 x 25 alternate 25 Breast pull/25 Back pull 

8 x 50 alternate 50 Breast/50 Back

8 x 25 Free pull, Breath every 3, 5, 7, 9 by 25, repeat pattern

8 x 100 Free alternate 100 swim easy/100 pull strong!

8 x 25 choice sprints!

1 x 200 easy cool down

Tuesday, October 31

The Bloody Warm up: (200 swim + 100 “Tombstone Kick”) x 1 (B) 1.5 (S) 2 (G)

Main:

Set #1

6 x 50 Back stabbing, 3 easy, 3 strong! 

4 x 75 Free pull with Bat wings (paddles), easy pace

6 x 50 Fly until you Die (FINS)

4 x 25 Kick with your broomstick

Set #2

6 x 50 Breast in peace, 3 easy, 3 strong!

4 x 75 Free and scream! (FINS), easy pace

6 x 50 Witches brew “Fly/Bk, Bk/Br, Br/Fr”

4 x 25 Kick with skull

Saturday, OCtober 28

Warm up: (300 swim + 100 “hip roll kick”) x 1 (B) 1.5 (S) 2 (G)

Main:

*100m Free pull Challenge​* (Can be submitted to Swimming Canada for October’s Masters Challenge)

400 Free pull, smooth easy pace

8 x 50 Kick/Swim on your FRONT, fins ok! alternate 50 fast flutter kick with 50 strong Free! 

400 Free swim, negative split

300 Free pull, smooth easy pace

6 x 50 Kick/Swim on your BACK, fins ok! alternate 50 fast flutter kick with 50 strong Back!

300 Free swim, negative split

200 Free pull, smooth easy pace

4 x 50 Kick/Swim, alternate 50 fast whip kick with 50 strong Breast!

200 Free swim, negative split

100 Free pull, smooth easy pace

2 x 50 Kick/Swim, fins ok! alternate 50 fast dolphin kick with 50 strong Fly! 

100 Free swim, negative split

2 x (4 x 25 choice sprints + 100 easy choice “active recovery”)

Thursday, October 26

Warm up: (75 swim + *25 Freestyle arms with dolphin kick) x 3 (B) 4 (S) 5 (G)

*helps with generating power by matching hip drive with arm pull! 

Main:

1 x 100 Free, easy

4 x 25 kick in IMO

1 x 100 IM

1 x 200 Free, easy

4 x 50 kick in IMO

1 x 200 IM

1 x 300 Free, easy

4 x 75 kick in IMO

1 x 300 IM, fins ok!

1 x 200 easy choice cool down!

Tuesday, October 24

Warm-up: (100 Free + 100 Non-Free + 100 Breast drill “3 kicks/1 pull”) x 1 (B) 1.5 (S) 2 (G)

Main:

“Strong Back/Easy Free”

4 x 75 (Back/Free/Back by 25) 

2 x 150 (Free/Back/Free by 50)

1 x 200 (Free/Back by 100)

1 x 400 CHOICE (can use equipment), moderate pace

“Strong Breast/Easy Free”

4 x 75 (Breast/Free/Breast by 25)

2 x 150 (Free/Breast/Free by 50)

1 x 200 (Free/Breast by 100)

1 x 200 CHOICE (can use equipment), easy pace

Saturday, October 21

Warm up: (75 swim + 25 YMCA drill) x 4 (B) 5 (S) 6 (G)

*Bronze does 4 x 100’s

Main: Free mixer progression set

8 x 100 (75 Free easy/25 in IMO strong!)

1 x 600 Free swim or pull, negative split

8 x 100 Free (50 Free easy/50 in IMO strong!)

1 x 400 Free swim or pull, negative split

8 x 100 Free (25 Free easy/75 in IMO strong!) FINS!

1 x 200 Free swim or pull, negative split

Thursday, October 19

Warm up: (100 swim + 50 Kick) x 2 (B) 3 (S) 4 (G)

Main: 

Set #1

4 x 100 IM, strong on the Free!

1 x 400 Free, easy 

Set #2

Fins and paddles (if you have them)

2 x 100 Drill (75 Breast with dolphin kick + 25 Breast with flutter kick, fast arms! Scoop and shoot!)

Set #3

4 x 100 Free, easy

1 x 400 IM, strong on the Free!

Last 5 minutes

1 x 200 choice cooldown

Tuesday, October 17

Warm up: (200 swim + 100 “6 Kick switch Backstroke Drill”) x 1 (B) 1.5 (S) 2 (G)

Main: 100’s descend 1-3, 25’s easy pace 

Set #1

3 x 100 Back

8 x 25 kick in IMO

3 x 100 Breast

8 x 25 kick in IMO

Set #2

3 x 100 Free

8 x 25 swim in IMO

3 x 100 Free

8 x 25 swim in IMO

Saturday, October 14

Warm up: 400 swim (B) 600 swim (S) 800 swim (G)

Main: 200’s are descending 1-3, 50’s are easy

3 x 200 IM

4 x 50 Back

3 x 200 Free swim 

4 x 50 Breast

3 x 200 IM, reverse order (FINS OK) 

4 x 50 Kick

3 x 200 Free swim or pull

4 x 50 choice!

Gold lanes: 8 x 25 sprints!

4.2 Gold

3.8 Silver

3.6 Bronze 

Thursday, October 12

Warm up: (100 swim + 50 Fist Catch-up Free) x 2 (B) 3 (S) 4 (G)

Main:

Pre-set

4 x 25 Free pull, sprints! Breath every 5, 7 or 9

50 easy non-free (can be kick)

4 x 25 Free swim sprints! Breath every 5, 7 or 9

50 easy non-free (can be kick)

Progression set

8 x 100 Free, alternate 100 easy Free swim/100 Free pull, hard!

100 easy non-free (can be kick)

8 x 100 Free, alternate 100 hard Free swim, hard!/100 Free pull, easy 

100 easy non-free (can be kick)

Tuesday, October 10

Warm up: (75 swim + 25 Single Arm Fly) x 3 (B) 4 (S) 6 (G)

Main: Repeat pattern twice (1.5 for Bronze)

4 x 50 Fly with fins “Challenge set”

8 x 75 alternate 75 Easy Back/Breast/Free by 25 with 75 Strong Free “Easy /hard set”

4 x 50 Kick “Active recovery set”

Saturday. October 7

Warm up: (100 swim + 100 side kick, switch sides every 8 kicks + 100 pull) x 1 (B) 2 (S) 3 (G)

Main:

5 x 200 Free pull, last 200 strong!

8 x 25 Kick in IMO

5 x 150 Free/kick/Free by 50, last two 150’s strong!

8 x 25 Swim in IMO

5 x 100 Free with FINS! last three 100’s strong!

8 x 25 Kick in IMO

5 x 50 Free, all strong 💪

8 x 25 Swim in IMO

Thursday, October 5

Warm up: (200 swim + 100 whip kick in streamline, no board “breath, kick, glide”) x 1 (B) 1.5 (S) 2 (G)

Main: “Strong Breast/Easy Free”

*if you cannot do whip kick, please modify with dolphin or flutter kick 

8 x 100 (25 Breast/75 Free)

4 x 25 Fly sprints! Fins ok 👌 

6 x 100 (50 Breast/50 Free)

4 x 25 Back sprints!

2 to 4 x 100 (75 Breast/25 Free)

4 x 25 Kick sprints! Fins ok 👌 

Tuesday, October 3

Warm up: (75 swim + 25 dolphin kick in streamline) x 3 (B) 4 (S) 6 (G)

Main:

Set #1 – repeat pattern twice (Interval times will be written on the board)

50 Back

100 Breast

50 Free

200IM 🙂

Set #2 – repeat pattern twice (B) (S) or three times (G)

50 Kick, easy

4 x 25 sprints! Your choice stroke! Try to hold under :20 (G) :25 (S) :30 (B)

50 Kick, easy

200 Free swim, pull or fins, negative split “fast finish!”

Saturday, September 30

Warm up: (300 swim + 100 Kick) x 1 (B) 1.5 (S) 2 (G)

Main: 

15 x 50 Free swim progression

1-4 moderate :50-:55 (G) 

5th is easy 1:15 (G) 

6-9 hard :45-:50 (G) 

10th is easy 1:30 (G) Extra rest!

11-14 hard :40-:45 (G)

15th is easy

**Silver lanes add 10-15 seconds to these intervals, Bronze add 20-25 seconds**

*2 x 200 Choice

*Option to do the Swimming Canada 200m Kick Challenge! 

15 x 100 Free progression, swim or pull or fins

1-4 moderate 1:40-1:45 (G)

5th is easy 2:30 (G)

6-9 hard 1:35-1:40 (G)

10th is easy 3:00

11-14 is hard 1:30-1:35 (G)

**Silver lanes add 20 seconds to these intervals, Bronze add 30 seconds**

*2 x 200 easy choice

*Option to do the Swimming Canada 200m Kick Challenge! 

Fun mixer set!

4 x 50 Fly/Back by 25

3 x 50 Back/Breast by 25

2 x 50 Breast/Free by 25

1 x 50 Kick, choice

Thursday, September 28

Warm up – (200 swim + 100 Back kick) x 1 (B) 1.5 (S) 2 (G)

Main: 

4 x 50 Drill/swim (25 catch-up Back + 25 Back), non-stroking arm down by your side, “roll and catch”

6 x 75 Free/Back/Free by 25, strong Back, easy Free

4 x 50 Drill/swim (25 catch-up Free + 25 Free), non-stroking arm out front “roll and catch”

6 x 75 Back/Free/Free, easy Back, strong Free

4 x 50 Drill/pull (25 double arm back pull/25 Back pull)

4 to 8 x 75 Free swim or pull, 25 easy, 25 build, 25 hard! Try to hold all under 1:00-1:10 (G) 1:15-1:25 (S) 1:30-1:40 (B), I will put interval times on the board

Tuesday, September 26

Warm up – (75 swim + 25 kick, no board) x 3 (B) 4 (S) 6 (G)

Main:

Mixer set! Interval times will be posted on the whiteboard

4 x 25 Fly, moderate 

4 x 50 Back, descend 1-4

4 x 75 Breast, moderate

4 x 100 Free, descend 1-4

Hard kick set!

8 x 50 Kick with FINS @1:00 (G) 1:10 (S) 1:20 (B), try to hold all 8 under :45 (G) :55 (S) 1:05 (B) 

Mellow set!

3 x 200 CHOICE, easy (swim, pull, fins, IM, kick…)

Cool down last 3 to 5 minutes

Saturday, September 23

Warm up: (100 swim + 100 kick + 100 Catch-up Free drill with double bum tap!) x 1 (B) 2 (S) 3 (G)

Main: 

Set #1

10 x 50 Free swim, alternate 50 easy/50 hard, try to drop 5 seconds on the hard ones!

1 x 200 choice, active recovery, easy pace

Set #2

Repeat the following set twice:

Free progression, try to hold 10 seconds faster on the 4 x 50’s

1 x 50 easy

2 x 50 moderate

3 x 50 strong

4 x 50 hard!

1 x 200 choice, active recovery, easy pace

Set #3

10 x 50 Kick/swim, alternate 50 hard kick/50 easy swim, all choice, try to hold 50 kick under 1:05 (G) 1:15 (S) 1:30 (B)

1 x 400 Free distance swim, pull or fins, steady build, pick up last 100 to finish strong!

Gold lanes: 3 x 100 Back (75 Back + 25 Double arm back), easy pace

Thursday, September 21

Warm up: (75 swim + 25 side kick challenge “shark’s fin, sail boat, salute”) x 3 (B) 4 (S) 5(G)

I will demonstrate each position!

Main:

1 x 25 Kick :40 (G) :45 (S) :50 (B)

1 x 100 IM 2:00/2:10 (S) (G) 2:15/2:30 (S)2:45 (B) may need to adjust times +5 or +10 seconds

1 x 25 Kick same as above

4 x 75 Free, descend 1-4, 1:20-1:25 (G) 1:30-1:35 (S) 1:40-1:45 (B)

Repeat pattern 4 times for Bronze, 4.5 times for Silver, 5 times for Gold

Tuesday, September 19

Warm up: 300 swim (B) 500 swim (S) 600 swim (G)

Main: 

Mixer set #1

Repeat set 4 times (B) and (S) 5 times (G)

1 x 50 Breast 1:05/1:10 (G) 1:15/1:20 (S) 1:25/1:30 (B)

1 x 25 Fly :40 (G) :45 (S) :50 (B)

1 x 100 Back 2:00/2:05 (G) 2:15/2:20 (S) 2:30/2:40 (B)

1 x 25 Free :40 (G) :45 (S) :50 (B)

Goal: Keep the pattern going with no breaks between sets 🙂

Mixer set #2

Repeat set 4 times, all groups

1 x 200 CHOICE swim or pull or fins, negative split

1 x 50 Kick, choice, easy

Saturday, Sep 16

Warm up: 200 swim + 100 kick + 100 *Rotation drill, *alternate 3 strokes Free/3 strokes Back

x 1 (B) 1.5 (S) 2 (G) *Focusing on rotating hips first!

Main: 25/50/25/75/25/100/25/75/25/50/25

Each round is 500m

10-20 seconds rest between each distance 

Can start with any set, sets can be repeated more than once

4 or 5 rounds for Bronze 

5 or 6 rounds for Silver 

6 or 7 rounds for Gold 

Options to choose from: 

Option 1

25’s are KICK easy, all other distances strong FREE 

Option 2

25’s are BACK sprints, all other distances easy FREE 

Option 3

25’s are FREE sprints, all other distances easy BREAST 

Option 4

25’s are FINGERTIP DRAG drill, all other distances FREE, negative split  

Option 5

25’s are FLY sprints, all other distances are easy CHOICE (FINS OK) 

Option 6 

25’s are NON-FREE PULL, easy, all other distances are FREE PULL, strong! 

Option 7 

IMO (25 Fly, 50 Back, 25 Breast, 75 Free, 25 Fly, 100 Back, 25 Breast, 75 Free, 25 Fly, 50 Back, 25 Breast)

Thursday, Sep 14

Warm up: (100 swim + 100 kick + 100 scull) x 1 (B) 1.5 (S) 2 (G)

Main: 

16 x 25 alternate 25 strong Free/25 easy non-free, try holding Free under :20 seconds (G) :25 (S) :30 (B)

8 x 50 Free pull, easy pace

4 x 100 alternate 100 strong Free/100 easy non-free, try holding Free under 1:30 (G) 1:45 (S) 2:00 (B)

Depending on time: 1 or 2 x 200 Free pull, easy pace

1 x 400 “200 timed choice kick/200 easy choice”

Tuesday, Sep 12

Warm up: 300 swim (B) 500 swim (S) 600 swim (G)

Main: Fins can be used for kick set

4 x 75 (25 Fly + 50 Back)

8 x 25 dolphin kick on your back 

4 x 75 (25 Back + 50 Breast)

8 x 25 dolphin kick on your side 

4 x 75 (25 Breast + 50 Free)

8 x 25 dolphin kick on your front 

4 x 75 (25 Free + 50 Fly, single arm ok)

Silver lanes 1 x 200 choice, easy

Gold lanes 2 x 200 choice, easy

Saturday, Sep 9

Warm up: (75 Free + 25 Non-Free) x 8 (G) 6 (S) 4 (B) 

Main: *Bronze lanes swim 4 x 50 of Drill/Swim by 25, Silver lanes swim 6 x 50, Gold lanes 8 x 50 

*8 x 50 (#11 Drill/Free by 25) easy pace 

4 x 75 Free swim, moderate 

1 x 100 Kick, choice easy 

*8 x 50 (Catch up Free with hesitation/Free by 25) 

4 x 75 Free pull, moderate 

1 x 100 Kick, choice easy 

*8 x 50 (Fist Free/Free by 25) 

4 x 75 Non-Free 

1 x 100 Kick, choice easy 

*8 x 50 (Single Arm Free/Free by 25) 

4 x 75 Free with Fins, strong 💪 

1 x 100 Kick, choice easy 

200 choice cooldown super easy 

Gold 4.2k 

Silver 3.6k 

Bronze 3.0k

Thursday, September 7

Warm up: 200 swim + 100IM kick

x 1 (B) x 1.5 (S) x 2 (G)

Main: Bronze lane does 2 x 100’s

4 x 100IM, last one strong!

4 x 75 Free swim or pull, easy

4 x 100 IM, last two strong!

4 x 75 Free swim or pull, easy

4 x 100 IM with FINS, last three strong!

4 x 75 Free swim or pull, easy

Total 2550m

Tuesday, September 6

Warm up: (100 swim + 100 kick + 100 pull) x 1 (B) 1.5 (S) 2 (G)

Main: 

10 x 50 Free swim, easy pace

8 x 50 Back, alternate 50 swim/50 kick

8 x 50 Breast, alternate 50 swim/50 kick

8 x 25 Fly, alternate 25 swim/25 kick

10 x 50 Free pull, easy pace

Tuesday, July 25

Warm up: 2 x 3 X 100 as F, P, Kick

200 F w fins, mod

4 X 100 Pull as mod; RI 10″

2 X 50 F @ 52 sec RI 15″

2 X 50 F @ 50 sec RI 15″

2 X 50 F @ 48 sec RI 15″

200 F w fins, mod

4 X 100 Pull as steady RI 10″

4 X 50 F @ 52 sec RI 15″

4 X 50 F @ 50 sec RI 15″

4 X 50 F @ 48 sec RI 15″

Cool down: 100 easy kick

Total 2600m

Saturday, July 29

Warm Up: 100 Free, 4×25 Kick, 100 Pull, 100 Free

Main Set: increasing pace as you go through workout;

4 X 300 @ CSS +6secs (slowest pace) 5:27

50 back

3 X 300 @ CSS +5secs 5:24

50 breast

2 X 300 @ CSS +4secs 5:21

50 back

1 X 300 @ CSS +3secs 5:18

Cool down: 100 BEST Free, 100 Back with fins

Total 3750m

Saturday, July 22

Warm up

200 Free

200 IM drill

200 Kick

Main Set  x3

300 Free

150 IM (Fly, Free, Back, Free, Breast, Free)

200 Free

150 IM (Fly, Free, Back, Free, Breast, Free)

100 Free 

4 x 50 alternate back/breast

Cool down

200 choice

Total 4100m (Main set x 2= 3000m)

Tuesday, June 27

Warm up: 300 swim (B) 400 swim (S) 600 swim (G)

Main:

8 x 50 in IMO, moderate 

8 x 25 choice kick, ez/strong by 25

8 x 100 Free swim or pull, moderate

8 x 25 kick with fins! Hold under 25 to 30 seconds!

8 x 50 spin IM, moderate 

Gold: 1 x 200 choice 

Saturday, June 24

Warm up: (200 swim + 4 x 50 *Free drill) x 1 (B) x 1.5 (S) x 2 (G)

*alternate 25 catch up Free with hesitation/25 Fist Free

Main: 20 x 100 Free, Bronze does 8 x 25 instead of 8 x 50

1-5 Free pull, last 2 strong

8 x 50 swim in IMO, moderate pace

6-10 Free swim, last 3 strong

8 x 50 choice drill in IMO

11-15 Free swim, last 4 strong

8 x 50 kick in IMO (FINS OK, you can skip whip kick)

16-20 Free pull, all strong 💪 

Last 5 minutes easy choice cool down

Thursday, June 22

Warm up – 400 swim, all groupsMain pattern: 50/100/50/200, rest 10-20 seconds in between each distanceBronze chooses 4 options, Silver chooses 5 options, Gold 6 optionsYou can repeat options ie. Option #1 three timesOption #1 – 50’s are catch up Free, other distances are Free, negative splitOption #2 – 50’s are whipkick, other distances are Breast, moderate paceOption #3 – 50’s are single arm back, other distances are Back, strong!Option #4 – 50’s are choice kick, other distance are IM, moderate paceOption #4 – 50’s are scull, other distances are choice pull, easyOption #5 – 50’s are easy Free swim or pull, other distances are Free swim or pull, strong paceOption #6 – FINS choice (anyone want to it all Fly!)

Tuesday, June 20

Warm up: (300 swim + 100 Fly Drill “3 kicks + 1 pull”) x 1 (B) 1.5 (S) 2 (G)

Main:

4 x 50 Fly (FINS OK), moderate

8 x 50 Back, descend by 4

4 x 50 Breast, moderate

8 x 75 Free, descend by 4

1 x 300IM (B) 75m of each stroke as (25 kick + 50 swim)

1 x 400IM (S) 100m of each stroke as (50 kick + 50 swim)

1 x 600 IM (G) 150m of each stroke as (75 kick + 75 swim)

Saturday, June 17

Warm up: 800 swim (all groups!)

Main: *Bronze does 10 x 25’s OR 2 x 300’s

20 x 25 “kick challenge” @:35 (G) :45 (S) :55(B) 

4 x 300 “75 easy + 25 hard/25 easy + 75 hard/100 easy”

20 x 25 “pull challenge” @:25 (G) :35 (S) :45 (B)

4 x 300 “75 easy + 25 hard/25 easy + 75 hard/100 easy”

Thursday, June 15

Warm up: (200 swim +100 Single Arm Fly) x 1 (B) 1.5 (S) 2 (G)

Main: Bronze does 2 x 

2 to 3 x (4 x 50 Fly mixer! (25 Fly + 25 in IMO), 1 x 100 easy choice between each round)

2 to 3 x (3 x 150 Free mixer (50 Free hard! + 50 non-Free easy + 50 Free hard!)

Tuesday, June 13

Warm up: 400 swim (B) 600 swim (S) 800 swim (G)

​Main: All groups

Round #1

4 x 50 spin IM “Fly/Bk, Bk/Br, Br/Fr, Fr/Fly” moderate pace

3 x 100 Free, descend 1-3

4 x 25 Kick, easy

Round #2

4 x 50 Free, descend 1-4

3 x 100 Kick, easy 

4 x 25 in IMO moderate pace

Round #3

4 x 50 Kick, easy

3 x 100 IM moderate pace

4 x 25 Free sprints!

Saturday, June 10

Warm up: (100 swim + 100 kick + 100 *drill + 100 pull) x 1 (B) 1.5 (S) 2 (G)

*Single arm free with non-stroking arm down at your side, breath towards the open shoulder, “focus on hip driving your hip down a fraction of a second before you catch for a more power”

Main: ​*4 x 75 mixer kick between each set “25 Flutter/25 whip/25 dolphin”, Bronze lanes do 2 x 75’s

4 x 200 FREE alternate easy swim/hard pull by 200

4 x 150 FREE alternate easy pull/hard swim by 150

4 x 200 FREE with fins, all easy

4 x 100 CHOICE, all hard (with extra rest)

If there is time….1 x 100 or 200 choice cool down

Thursday, June 8

Warm up: 300 swim (B) 400 swim (S) 600 swim (G)

Main: Repeat pattern 4 times (B) 5 times (S) 6 times (G)

1 x 100 Free

1 x 100 Back 

1 x 100 IM

1 x 100 Kick, choice

Round #1

Kick is strong! Other strokes are moderate pace

Round #2

IM is strong! Other strokes are moderate pace

Round #3

Back is strong! Other strokes are moderate pace

Round #4

Free is strong! Other strokes are moderate pace

Round #5 (S) (G)

All strong!

Round #6 (G)

All easy

Tuesday, June 6

IM Tuesday!

Warm up: (100 swim + 100 IM choice drill + 100 IM kick) x 1 (B) 1.5 (S) 2 (G)

Main: 

4 x 75 (25 Fly + 50 Back)

1 x 200 Free, easy

4 x 75 (25 Back + 50 Breast)

1 x 200 Free, easy

4 x 75 (25 Breast + 50 Free)

1 x 200 Non-free (can be kick) easy

4 x 75 (25 Free + 50 Fly), Fins ok!

1 x 200 Free, easy

Gold: 1 x 200 kick, choice

Saturday, June 3

Warm up: (75 swim + 25 choice kick, no board) x 4 (B) 6 (S) 8 (G)

Main: 1 x 100 non-free choice between each set 

6 x 150 Free pull, easy

5 x 150 Free swim, hard

4 x 150 Free fins, easy

3 x 150 Free pull, hard

2 x 150 Free swim, easy

1 x 150 Free fins, hard

Thursday, June 1

Warm up: (75 swim + 25 *whip kick in streamline) x 3 (B) 4 (S) 6 (G)

*if you are unable to do whip kick, feel free to substitute with flutter or dolphin kick

Main: 75’s easy pace, other distances are moderate

4 x 75 (25 Breast with flutter kick/25 Breast with dolphin kick/25 Breast with whip kick)

6 x 100 alternate 100 IM/100 Breast, moderate pace

4 x 75 (25 Breast pull/25 Back pull/25 Free pull)

6 x 150 (50 in IMO/100 Breast), last two 150’s are 50 Free + 100 Breast

Tuesday, May 30

Warm up: (100 swim + 50 Back kick) x  2(B) 3(S) 4 (G)

Main: 

8 x 50 (25 Drill “6 kick switch on your BACK”/25 Back)

4 x 100 (50 Back easy/50 Free strong!) 

8 x 50 (25 Drill “Catch up Back” + 25 Back)

4 x 200 (100 Free easy/100 Back strong!)

Gold: 200 easy choice

Saturday, May 20

Warm up: (100 swim + 50 side kick) x 3 (B) 4 (S) 5 (G)

Main: choice can be kick, swim, pull or fins

10 x 50 Free, alternate 200m pace/400m pace by 50

1 x 200 choice, easy

10 x 100 Free, hold 1500m pace

1 x 200 choice, easy

10 x 50 Free, alternate 100m pace/800m pace by 50

2 to 4 x (4 x 75 choice “25 sprint + 50 easy”)

ie. 25 Fly sprint + 50 Back easy

Thursday, May 25

Warm-up: (200 swim + *100 IM Kick) x 1 (B) 1.5 (S) 2 (G)

*25 dolphin kick + 25 back kick + 25 whip kick + 25 flutter kick

Main:

2 x 125 IM “Double FREE” Fly/Bk/Br/Fr/Fr

4 x 75 Free swim, strong!

2 x 125 IM “Double BREAST” Fly/Bk/Br/Br/Fr

4 x 75 Free pull, moderate

2 x 125 IM “Double BACK” Fly/Bk/Bk/Br/Fr

4 x 75 Kick, easy, fins optional

2 x 125 IM “Double FLY “Fly/Fly/Bk/Br/Fr

1 x 200 CHOICE cooldown 

Tuesday, May 23

Pre-Meet Warm up (everyone can try out the meet warm-up!): 400 swim + 300 “drill/swim by 50” + 200 “hard/easy by 25” + 100 easy ALL CHOICE

Main: ALL CHOICE 

Repeat pattern 3 times (B) 4 times (S) 4.5 times (G)

8 x 25 sprints :45 to 1:00

1 x 200 easy to moderate pace, work on long underwater kicks in streamline past flags, “breath control”

Saturday, May 20

Warm up: (100 swim + 50 side kick) x 3 (B) 4 (S) 5 (G)

Main: choice can be kick, swim, pull or fins

10 x 50 Free, alternate 200m pace/400m pace by 50

1 x 200 choice, easy

10 x 100 Free, hold 1500m pace

1 x 200 choice, easy

10 x 50 Free, alternate 100m pace/800m pace by 50

2 to 4 x (4 x 75 choice “25 sprint + 50 easy”)

ie. 25 Fly sprint + 50 Back easy

Thursday, May 18

Warm-up: 400 swim (B) 500 swim (S) 600 swim (G)

Main: Choose your strokes for each set

25’s @:45 to 1:00 

50’s rest up to 1:00

4 x 25 sprints

1 x 100 easy choice

2 x 50 race pace

1 x 100 easy choice

4 x 25 sprints

1 x 100 easy choice

2 x 75 race pace

1 x 100 easy choice

4 x 25 sprints

1 x 100 easy choice

2 x 100 race pace

1 x 100 easy choice

4 x 25 sprints

1 x 100 easy choice

2 x 200 race pace

1 x 100 easy choice

Tuesday, May 16

Warm up: (200 swim + 100 Single Arm Fly) x 1 (B) 1.5 (S) 2 (G)

Main: 75’s are moderate, 50’s are descending

4 x 75 (25 Fly + 50 Back)

4 x 50 Back, descend 1-4

4 x 75 (25 Breast + 50 Free)

4 x 50 Breast, descend 1-4

2 x (3 x 100IM, strong! 100 easy choice)

8 x 25 choice sprints!

Saturday, May 13

Warm up: (75 swim + 25 *Drill) x 4 (B) 6 (S) 8 (G)

*6 kick switch

Main: 

Race pace is your approximate 1500m pace, you can swim or pull

7 x 100 Free, easy “Race pace + 15 seconds”

6 x 100 Free, moderate “Race pace + 10 seconds”

5 x 100 Free, tempo “Race pace + 5 seconds”

4 x 100 Free, race pace 

3 x 100 Choice easy

2 x 100 Free, race pace or faster

1 x 100 Choice, easy

2 to 4 x (4 x 50 in IMO)

Thursday, May 11

Warm up: 300 swim (B) 500 swim (S) 600 swim (G)

Main: Choice stroke for the 5 x 50’s

5 x 50, 4 easy, 1 strong 

8 x 25 Fly “Fast finish” (head down, hips up!)

5 x 50, 3 easy, 2 strong 

8 x 25 Back “Fast finish” (eyes up, hips up!)

5 x 50 2 easy, 3 strong

8 x 25 Breast “Fast finish” (two hand touch, head down, lift hips and feet up!)

5 x 50 1 easy, 4 strong

8 x 25 kick, choice, fins optional, moderate 

1 x 200 negative split choice

Tuesday, May 9

IM Challenge!

Warm up: (300 swim + 100IM kick) x 1 (B) (S) 2 (G)

Main:

5 x 100IM, last 2 x 100 in reverse order

8 x 50 alternate, Back/Breast by 50, moderate

5 x 200 IM, last 2 in reverse order

200 easy choice kick (if there is time!)

Saturday, May 6

Warm up: (300 swim + 100 *Hesitation free drill) x 1 (B) 1.5 (S) 2 (G)

*Hesitate before hand enters water, hold for 6 kicks

Main:

4 x 200 Free swim, descend 1-4

1 x 100 kick, easy

8 x 100 Free, 4 easy/4 hard!

1 x 100 kick, easy

4 x 200 Free pull, descend 1-4

1 x 100 kick, easy

4 x (4 x 50) choice, 25 sprint/25 easy

Thursday, May 4

Warm up: (75 swim + 25 back dolphin kick in streamline) x 3 (B) 4 (S) 6 (G)

Main: repeat pattern 4 times (B) 4.5 times (S) 5 times (G)

4 x 25 “Fast finish” 10m to wall 

4 x 50 “Fast turns and underwaters” 

2 x 100 negative split!

Option #1 IMO/100IM

Option #2 Free

Option #3 Non-free

Option #4 KICK

Tuesday, May 2

Warm up: 300 swim (B) 400 swim (S) 600 swim (G)

Main:

6 x 100, alternate 100 IM strong/100 Free easy

6 x 100, alternate 100 Back strong/100 Free easy

6 x 100 alternate 100 Breast OR Fly strong/100 Free easy

4 to 8 x 50 choice, 25 sprint!/25 easy

Saturday, April 28

Warm up: (200 swim + 100 kick + 100 *drill) x 1 (B) 1.5 (S) 2 (G)

*Freestyle with extra slow fingertip drag

Main: *Bronze lane swims 8 x 100, 8 x 75, 8 x 50…etc.

12 x 100 Free swim, repeat pattern 3 easy/1 strong!

1 x 200 non-free choice, can be kick

12 x 75 Free pull, repeat pattern 2 easy/2 strong!

1 x 200 non-free choice, can be kick

12 x 50 Free, fins! repeat pattern 1 easy/3 strong!

1 x 200 non-free choice, can be kick

12 x 25 choice, all strong 

Thursday, April 27

Warm up: (200 swim + 100 Single Arm Drill choice) x 1 (B) 1.5 (S) 2 (G)

Main: 150’s moderate pace

2 x 150 (25 Fly/50 Back/75 Breast)

2 x 200 Free, one easy/one hard!

2 x 150 (25 Back/50 Breast/75 Free)

3 x 100 Free, one easy/two hard!

2 x 150 (25 Breast/50 Free/75 Fly)

4 x 50 Free, all easy

2 x 150 (25 Free/50 Fly/75 Back)

8 x 25 Free sprints! All hard!

If there is time: 200 kick, easy

Tuesday, April 25

Warm up: (200 swim + *100 drill “around the world 🌎 dolphin kick”) x 1(B) 1.5(S) 2(G) 

*3 kicks on your front/side/back/side/front…etc.

Main: 25’s moderate, 50’s descend by 4

4 x 25 Fly

8 x 50 Back

4 x 25 Fly

8 x 50 Breast

4 x 25 Fly

8 x 50 Free

4 x 25 Fly

8 x 50 CHOICE (25 easy/25 hard!)

Saturday, April 22

Warm up: (100 Free + 100 Flutter kick + 100 Non-Free + 100 Dolphin kick, all groups) x 1 (B) 1.5 (S) 2 (G)

Main: *Bronze swimmers swim 10 x 100

*15 x 100 Free swim, moderate “this is your 1500m race pace”, try to hold same time for all 15

1 x 200 Non-Free, easy (can be kick)

10 x 100 Free pull, tempo pace “this is your 800m race pace”, hold same time for all 10

1 x 200 Non-Free, easy (can be kick)

5 x 100 Free with FINS, strong pace! “this is your 400m pace”, hold same time for all 5

1 x 200 Non-Free easy (can be kick)

Thursday, April 20

Warm up: 400 swim, all groups

Main: 

50/100/50/200 x 4 (B) 5 (S) 6 (G)

Choose from the following options!

1. All FREE, negative split each distance 

2. IM (12.5m each stroke for 50’s)

3. Kick/swim combo, your choice! Half distance of each ie. 25 Kick/25 swim, 50 kick/50 swim…etc.

4. Fins choice! Easy pace

5. All PULL, moderate 

6. BACK/BREAST combo Half distance of each ie. 25 Back/25 Breast…etc.

7. FREE/BREAST combo, 50’s Free easy, 100 and 200 are Breast, strong pace!

8. Choice stroke, race pace finish!

Tuesday, April 18

Warm up: (75 swim + *25 Fly rhythm drill) x 3 (B) 5 (S) 6 (G)

*3 dolphin kicks/1 Fly pull, but keep arms under the body on the recovery

Main: 

8 x 50 in IMO, moderate

1 x 200 Free, negative split

8 x 50 spin IM, moderate

1 x 200 Back or Breast, negative split

8 x 50 alternate 50 Free/50 kick, moderate

1 x 200 IM, strong finish

If there is time (S) (G)

4 to 8 x 25 choice sprints!

Saturday, April 15

Warm up: (100 swim + 100 kick + 100 pull + 100 swim) x 1 (B) 1.5 (S) 2 (G)

Main: Repeat pattern twice, Free can be swim or pull

4 x 75 Free drill (50 Single arm/25 Catch up)

10 x 50 Free, alternate 50 easy/50 strong!

4 x 75 Free drill “Side kick, switch” (switch every 8 kicks/6 kicks/4 kicks by 25), FINS OK

8 x 100 alternate 100 Free strong/100 CHOICE easy (can also be Free)

(second set only did 2 x 75 drills & 4 x 100 alternate)

Thursday, April 13

Warm up: 400 swim, all groups

Main: Bronze chooses 4 options, Silver 5 options, Gold 6 options

Pyramid set

25/50/75/100/75/50/25

Rest 10-15 seconds between each distance, OR 30-60 seconds rest for Option #7

Option #1

FREE DRILLS – 25’s Fist, 50’s Fingertip drag, 75’s Fist, 100 Corkscrew “3 strokes Free/3 strokes Back”

Option #2

IMO (25 Fly/50 Back/75 Breast/100 Free/75 Breast…)

Option #3

All KICK, choice (FINS optional)

Option #4

ALL PULL, choice

Option #5

BREAST DRILLS – 25’s Breast arms with flutter kick, 50’s Breast arms with dolphin kick, 75’s “3 kicks/1 pull” 100 “3 pulls/1 kick”

Option #6

FLY/BACK – FINS 👍🏾 25 Fly/50 Back/75 Fly/100 Back/75 Fly…

Option #7

CHOICE RACE PACE! 30-60 seconds rest between each distance

Option #8

Easy FREE 

Tuesday, April 11

Warm up: (75 swim + 25 Catch up Free drill with *hesitation) x 3 (B) 4 (S) 6 (G)

*pause right before hand entry

Main: Bronze lane does 2 x 200’s

3 x 200 IM, moderate

4 x 100 Free, easy

8 x 25 choice kick, sprints!

4 x 100 IM, easy

3 x 200 Free, negative split!

Saturday, April 8

Warm up (all groups): 300 swim + 200 kick + 100 Catch up Free drill “focus on holding your lead arm near your cheek while the opposite arm is pulling and recovering”

Main: After each set of 5 x 200’s, 8 x 25 CHOICE (25 kick/25 swim, 25 swim/25 kick)

15 x 200 Free 

1-5 Free swim, pick up last 50

6-10 Free pull, pick up last 100

11-15 Free with FINS, all strong!

Silver did 4 x 200s and finished with a 300m cooldownl

Thursday, April 6

Warm up: 400 swim 

Main – given choices.  We did:

4 x 100 free strong

2 x 200 IM moderate

4 x 100 pull moderate

4 x 50 back/50 breast

4 x 100 pull strong

4 x 50 kick

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!

April 1st *Lane change!

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 🙂 (can be kick, IM….etc.)

15 x 100 Mixer Free, 5 x pull, 5 x swim, 5 x fins!

Thursday, March 23

Warm-up: (100 Free + 100 Non-Free + 100 Kick) x 1 (B) 1.5 (S) 2 (G)

Main:

Repeat pattern four times: 1st round FREE, 2nd round BACK, 3rd round BREAST, 4th found CHOICE 

8 x 25 sprints, try to hold all under :20 to :25 (G), :25 to :30 (S), :35 to :40 (B)

1 x 100 choice kick, easy 

1 x 200 Free pull, negative split

If there is time: 1 x 200 cooldown 

Tuesday, March 21

Warm up: 300 swim (B), 400 swim (S), 600 swim (G)

Main:

5 x 50 Breast, descend 1-4, last 50 is whip kick

4 x 75 Free/Breast/Free by 25

5 x 50 Back, descend 1-4, last 50 is back kick

4 x 75 Free/Back/Free by 25

5 x 50 Fly (Fins ok), descend 1-4, last 50 is dolphin kick

4 x 75 Free/Fly/Free by 25

8 x 50 choice, alternate 25 sprint/25 easy

Saturday, March 18

Warm up: (200 swim + 100 “Double arm pull drill”) x 1 (B) 1.5 (S) 2 (G)

*I will demonstrate the drill 

Main: Freestyle focus, you can swim or pull

5 x 200 Free (75 easy/25 strong!)

4 x 50 whip kick

4 x 200 Free (50 easy/50 strong!)

4 x 50 Flutter kick (fins optional)

3 x 200 Free (25 easy/75 strong!)

4 x 50 Dolphin kick (fins optional)

2 x 200 Free (All strong!)

4 x 50 Kick, choice (fins optional)

1 x 200 Choice, cool down 

Thursday, March 16

Warm up: 400 swim (all groups)

Main: Bronze chooses 4 options, Silver chooses 5, Gold chooses 6

Option #1

8 x 50 Back

Option #2

8 x 50 in IMO

Option #3

8 x 50 Breast

Option #4

8 x 50 Free swim or pull

Option #5

8 x 50 spin IM (Fly/Bk, Bk/Br, Br/Fr, Fr/Fly, repeat)

Option #6

8 x 50 Fly with FINS 

Option #7

8 x 50 Kick with FINS 

Option #8

8 x 50 choice (25 sprint/25 easy)

Tuesday, March 14

Warm up: (75 swim + 25 Back dolphin kick in streamline) x 3 (B) 4 (S) 6 (G)

Main: 

1 x 200 Fly-Breast combo, alternate one stroke of each (for Diane!)

4 to 8 x 50 alternate 50 Fly/50 Breast 

1 x 200 Free-Back combo, alternate 3 strokes of each

8 x 100 alternate 100 Free/100 Back

1 x 200 kick combo

alternate 12.5m of each kick

8 x 50 kick, choice, hard! (FINS ok)

Saturday, March 10

Warm up: (100 swim + 100 kick + 100 swim + 100 *Single Arm Drill) x 1 (B) 1.5 (S) 2 (G)

*Switch arms every 3 strokes, your choice stroke

Main:

Repeat twice

8 x 50 Free swim, alternate 50 easy/50 strong!

1 x 400 Free swim, negative split

6 x 50 Free pull, 50 easy/50 strong!

1 x 300 Free pull, negative split

4 x 50 Non-Free, easy pace, can be kick with FINS

1 x 200 CHOICE, negative split

Thursday, March 9

Warm up: 400 swim (B) 500 swim (S) 600 swim (G)

Main: choose 4 sets (B) 5 sets (S) 6 sets (G)

Option#1

4 x 100 (25 scull/75 pull)

Option#2

4 x 100 reverse IM

Option#3

4 x 100 Free swim or pull

Option#4

4 x 100 (50 Back/50 Free)

Option#5

4 x 100 (50 Breast/50 Free)

Option #6

4 x 100 (50 kick/50 swim), choice

Option #7

2 x 100 Fly with FINS 

Option #8

4 x 100 Free with FINS

Tuesday, March 7

Warm up: (75 swim + 25 Single Arm Fly) x 3 (B) 4 (S) 6 (G)

Main:

8 x 100IM (3 x 100 IM swim/1 x 100 IM kick, repeat) 

8 x 75 (Back/Breast/Free by 25) (3 x 75 swim/1 x 75 kick, no board)

8 x 50 Free, descend by 4, swim or pull

8 x 25 Sprints! choice stroke

Last 5 minutes cool down 🙂

Saturday, March 4

Warm up: 300 swim + 100 “chicken stroke drill”, alternate 3 strokes Free/3 strokes chicken x 1 (B)(S) x 2 (G)

Main: repeat pattern 1.5 (B) 2 (S) (G)

100/200/100/300/100/400/100/500

  • Focus is Freestyle
  • 10 – 15 seconds rest between each distance
  • 100’s are choice non-free (can be kick), easy pace, fins ok
  • Other distances are FREE (swim or pull), try to negative split! 
  • Repeat pattern: Bronze 1.5 times, Silver and Gold twice

Thursday, March 2

Warm up: 300 swim (B) 400 swim (S) 600 swim (G)

Drill: 1 x 100 Catch up Free with Fingertip drag

Main: Bronze chooses 8 x 200’s, Silver chooses 9 x 200’s, Gold chooses 10 x 200’s

1 x 200 Free swim or pull

1 x 200 Free (50 kick/50 swim, repeat)

1 x 200 Breast swim 

1 x 200 Breast (50 kick/50, repeat)

1 x 200 Back swim or pull

1 x 200 Back (50 kick/50 swim, repeat)

1 x 200 IM swim

1 x 200 Fly (50 kick/50 swim, repeat)

1 x 200 Fly swim (FINS)

1 x 200 Kick, choice

Tuesday, February 28 

Warm up: (75 swim + 25 side kick with “shark’s fin, sailboat, salute the flag”) x 3 (B) 4 (S) 6 (G)

Main: repeat pattern 1.5 (B) 2 (S) (G)

4 x 150 Free/Back/Free by 50, negative split each 150

8 x 50 spin IM (Fly/Back, Back/Back, Back/Breast, Breast/Breast, Breast/Free, Free/Free, Free/Fly, Fly/Fly)

1 x 100 choice kick

Saturday, Feb. 25

Warm up: 400 swim (B) 500 swim (S) 600 swim (G)

Drill: single arm scull “scoop” (legs can flutter kick)

Main:

20 x 100 Free, alternate 5 swim/5 pull, steady pace, try to hold same pace within 5 seconds for all 20!

4 to 8 x 75 mixer (25 choice kick + 50 non-free)

1 x 1000 Free swim, pull or fins, “challenge distance set”, can switch lead swimmer every 250m (depending on the number of swimmers in your lane)

Thursday, Feb. 23

Warm up: (100 Free + 100 non-free + 100 kick) x 1 (B) 1.5 (S) 2 (G)

Main:

Repeat pattern 2.5 to 3 times

4 x 75 Back/Breast/Free by 25, moderate pace

4 x 50 flutter kick with FINS (strong kick, fast feet, straight legs)

1 x 200 Choice, negative split (can be IM, pull…etc.)

Last 5 minutes cool down (your choice)

Tuesday, February 21

Warm up: 300 swim (B) 400 swim (S) 600 swim (G)

Drill set: 4 x 25 doggie paddle with pull buoy

Main:

4 x 25 Fly, moderate

4 x 50 Back, easy

4 x 75 Breast, hard!

4 x 100 Free, descend 1-4

4 x 100 IM, moderate

4 x 75 Choice (50 kick + 25 swim) easy

4 x 50 Free pull, hard!

4 x 25 Double arm back to stretch shoulders  

Saturday, February 18th

Warm up: (100 swim + 50 “6 kicks switch” Freestyle Drill) x 3 (B), 4 (S) 5 (G)

Main: 

8 x 100 Free swim, 3 easy/1 hard!

4 x 200 Free pull, 2 easy/2 hard!

2 x 400 choice, 1 easy, 1 hard! 

16 x 50 kick/swim by 50 in IMO (FINS OK)

1 x 200 choice cooldown

Thursday, Feb 16

Warm up: (50 Free + 25 Single Arm Back) x 4 (B) 6 (S) 8 (G)

Main:

Repeat x 4 

25 Back :30+

50 Back/Breast 1:00+

50 Breast 1:00+

Repeat x 4 

25 Fly

50 Fly/Back

50 Back 

Repeat x 4 

25 kick (use pull-buoy) 

50 Free pull 

50 Free swim 

2 to 3 x 200 swim choice, negative split

Tuesday, February 14

Warm up: (200 swim + 100 Back dolphin kick) x 1 (B) 1.5 (S) 2 (B)

Main: 50’s moderate, 75’s strong 💪🏽

8 x 50 Back

4 x 75 Breast

8 x 50 Fly, “challenge set”, Fins 👍🏾 ok!

4 x 75 Free

6 to 8 x 100 IM alternate kick/swim by 100, easy kick/tempo pace for IM

Saturday, February 11

Warm up: 400 swim (B) 500 swim (S) 600 swim (G) + 100 Catch-up Backstroke drill

Main:

Repeat 8 times:

1 x 100 Free swim, moderate 1:40-1:50 (G) 1:55-2:05 (S) 2:20-2:30 (B)

1 x 50 speedy Back! 1:00-1:05 (G) 1:10-1:15 (S) 1:30-1:40 (B)

Repeat 6 times:

1 x 200 Free pull, moderate 3:20-3:30 (G) 4:00-4:10 (S) 4:30-4:40 (B)

1 x 50 speedy Kick! 1:10-1:15 (G) 1:20-1:25 (S) 1:40-1:50 (B)

Repeat 2 times

4 x 75 Non-Free (choice), moderate 1:30-1:35 (G) 1:40-1:45 (S) 2:00-2:10 (B)

1 x 50 speedy Free! subtract 5-10 seconds rest from Backstroke times

Last minutes choice cool down 

Thursday, February 9

Warm up: 300 swim (B) 400 swim (S) 500 swim (G)

Main:

12 x 25 Freestyle Drills

1-4 Single Arm Free “aim for an upside-down “L” catch position”

5-8 Body roll kick, fins ok! “both arms down by your side”

9-12 Catch up Free “with 5 second hesitation before the hand entry”

12 x 75 alternate Free/Back/Free with Free/Breast/Free, easy on the Free, strong on the non-free!

12 x 50 pull, alternate 3 Free pull strong/1 non-free pull easy 

GOLD Lanes: 1 x 400 “kick/swim/kick/swim” by 100, all choice, easy pace 

SILVER Lanes: 1 x 200 “kick/swim/kick/swim by 50”, all choice, easy pace

Tuesday, February 7 

Warm up: (200 swim + 100 kick) x 1 (B) 1.5 (S) 2 (B)

Main: 50’s are moderate pace, 100’s are various paces

4 x 50 Fly/Back by 25

4 x 100 Free, 3 easy/1 strong 💪🏽

4 x 50 Back/Breast by 25

4 x 100 Free, 2 easy/2 strong 💪🏽

4 x 50 Breast/Free by 25

4 x 100 IM, 1 easy/3 strong 💪🏽 

If there is time 1 x 200 kick, easy 

Saturday, February 4

Warm up: (300 swim + 100 choice drill) x 1 (B) 1.5 (S) 2 (G)

Main:

8 x 150 Free, moderate pace

8 x 50 in IMO, easy pace

8 x 150 Free pull, moderate pace

8 x 50 kick in IMO 

1 x 200 choice, easy pace

 Thursday, February 2 – Swim meet taper

Warm up: 300 swim (B) 400 swim (S) 500 swim (G) + 100 choice kick

Main:

Repeat pattern 3 x (G) 2.5 (S) 2 (B)

4 x 75 Free, build each 75!

4 x 50 choice, build each 50! “last 12.5m is all out”

1 x 200 choice kick, easy pace (fins ok)

Tuesday, January 31

Warm up: (75 swim + 25 Single Arm choice) x 3 (B) 4 (S) 5 (B)

Main:

3 x 200 IM, descend 1-3 

2 x 150 kick/swim/pull by 50, choice

(25 sprints in IMO) x 4 (B) x 8 (S) x 12 (G)

2 x 150 pull/swim/kick by 50, choice

3 x 200 IM mixer (100 IM + 100 choice) descend 1-3

Cooldown last 5 minutes 

Saturday, January 28

Warm up: (100 Free + 100 non-free + 100 “6-1-6” Drill) x 1.5 (B) 2 (S) 2.5 (G)

Main:

4 x 50 Freestyle Drill – single arm, non-stroking arm down at your side

15 x 100 Free swim, try to hold same 100 time for all 15!

4 x 50 Backstroke Drill, single arm/single arm/double arm, switching each stroke

15 x 100 Free pull, same goal as above, can substitute Free for non-free if arms need a change

1 x 200 non-free or kick cooldown

Thursday, January 26,

Warm up: (100 swim + 25 armpit drill) x 2 (B) x 3 (S) x 4 (G)

Main: repeat pattern twice, second round the FREE is race pace, non-free is easy (fly becomes fly kick)

4 x (1 x 75 Free, easy pace, 1 x 75 Back, last 25 race pace!)

3 x (1 x 50 Free, easy pace, 1 x 50 Fly, last 25 race pace!)

2 x (1 x 25 Free, easy pace, 1 x 25 Breast, race pace!)

1 x 100 choice, negative split

Tuesday, January 24

Warm up: 500 swim (G), 400 swim (S), 300 swim (B)

Drill: 1 x 100 “Jumping Jack arms with dolphin kick” Fins can be used

Main:

4 x 50 (25 Fly/25 Back) “fast finish” “build within the 50”

6 x 50 Back, descend 1-4, last 2 x 50 easy pace

8 x 50 (25 Back/25 Breast) “fast finish” “build within the 50”

1 x 100 easy choice kick

4 x 50 Breast “fast finish” “build within the 50”

6 x 50 (25 Breast/25 Free), descend 1-4, last 2 x 50 easy pace

8 x 50 Free “fast finish” “build within the 50”

GOLD Lanes: 8 x 25 sprints, choice :45

Saturday, January 21

Warm up: (100 Free + 100 Back + 100 Free + 100 Breast) x 1 (B) 1.5 (S) 2 (G)

Main:

*4 x (25/50/75/100/75/50/25), 10 seconds rest between each distance

*Round one: FREE DRILL 25/75 streamline flutter kick, no board, 50/100 “3 strokes Free + 6 side kicks”

*Round two: FREE SWIM, 25/75 easy pace, 50/100 hard pace!

*Round three: FREE PULL, same as above

*Round four: FREE FINS, all strong!

*4 x (50/100/200/100/50), 15 seconds rest between each distance

Bronze lanes choose 2 rounds, Silver lanes choose 3 rounds

Round one: BACK MIXER, half Back/half Free ie. “25 Back/25 Free”, “50 Back/50 Free”…etc.

Round two: BREAST MIXER, half Breast/half Free 

Round three: IM (for 50IM, it is 12.5m of each stroke)

Round four: CHOICE (can be FREE SWIM OR PULL OR FINS)

Thursday, January 19

Warm up: (200 swim + 100 Breast with dolphin kick) x 1 (B) 1.5 (S) 2 (G)

Main: 

8 x 75 alternate 75 Free swim easy/75 IM (Fly/Back/Breast by 25) moderate

8 x 75 alternate 75 Free pull easy/75 mixer pull (Back/Breast/Free by 25) moderate

8 x 75 alternate 75 choice kick easy/75 choice stroke hard! 

Gold lanes: 8 x 50 (25 sprint/25 easy), choice 

Tuesday, January 17

Warm up: 300 swim (B) 400 (S) 500 swim (S)

Main: repeat 1.5 to 2 times, second round replace Fly with Free 

4 x 50 Back, easy

4 x 25 Free sprints

1 x 100 (G) 50 (S) (B) kick, choice

4 x 50 Breast, easy

4 x 25 Back sprints

1 x 100 (G) 50 (S) (B) kick, choice

4 x 50 Fly (Fins ok!)

4 x 25 Breast sprints

1 x 100 (G) 50 (S) (B) kick, choice

Saturday, January 14

Warm up: (300 swim + 100 Catch-up Free with *3 second hesitation) x 1 (B) 1.5 (S) 2 (B)

*Hesitate when you hand is about to enter the water (make sure the opposite arm doesn’t drop!)

Main:

10 x 100 Free alternate 2 swim easy/2 pull strong!

10 x 50 (25 kick/25 swim) (25 swim/25 kick) all choice, moderate pace

10 x 100 Free alternate 2 pull strong!/2 swim easy

8 x 75 alternate Back/Free/Back by 25 with Breast/Free/Breast by 25, moderate pace

To get ready for our swim meet:

4 x 25 choice sprints, repeat the 4 x 25 set two to four times with 1 minute rest between sets, focus on fast finish, building within the 25, holding your underwater kicks!

Thursday, January 12

Warm up: (100 Free + 100 non-Free + 100 kick) x 1.5 (S) 2 (G)

Main:

Pull set

4 x 100 Free pull 

4 x 50 Back pull

4 x 25 Breast pull

EASY pace focus on distance per stroke!

Kick set

4 x 25 dolphin kick

4 x 50 whip kick

4 x 100 flutter kick with fins! (Silver does 3 x 100)

MODERATE pace, add 5-10 secs rest 

Swim set 

4 x 100 IM, moderate ( Silver does 3 x 100)

4 x 50 Free, descend 1-4

4 x 25 choice sprints!

Pace times

100’s Gold 1:45/1:50, Silver 2:00/2:05, Bronze 2:10/2:20

50’s Gold 1:00/1:05, Silver 1:15/1:20, Bronze 1:30/1:40

25’s Gold :40, Silver :45, Bronze :50

Christmas 2022 

Warm up: (75 swim + 25 Single arm Free, non-stroking arm down at your side) x 3 (B) 4 (S) 5 (G)

Main: 

10 x 50 Free, alternate 50 easy/50 hard! :50/:55 (G) 1:00/1:05 (S) 1:10/1:15 (B)

5 x 100 mixer #1 (25 kick/50 swim/25 kick), choice 2:00/2:15 (G) 2:30/2:45 (S) 3:00/3:10 (B)

10 x 50 Free pull, alternate 50 hard/50 easy) same times 

1 x 500 choice, negative split (ie. 200IM + 100 Back + 200IM, All Free…etc.)

Gold: 8 x 25 sprints in IMO :45 

Last 5 minutes choice cool down

Thursday, Dec 8

Warm up: 300 swim (B) 400 swim (S) (G) + 100 “5 second hesitation” drill (pause right before hand enters water)

Main: Gold repeats pattern 3 times, Silver repeats 2.5 times, Bronze once through

4 x 50 swim in IMO, moderate

1 x 200 IM kick, easy

4 x 100 Free swim or pull, strong!

Thursday, December 15

Warm up: (200 swim +  200 IM kick) x 1 (B) 1.5 (S) 2 (G)

Main:

12 x 100 alternate 100 Free/100 IM swim/100 Back, 1st and 3rd rounds easy pace, 2nd and 4th rounds strong pace!

Gold lanes: 200 choice kick, easy

2 x (4 x 75 Free pull) descend 1-4

Cool down last 3 minutes 😎

Tuesday, December 13 

Warm up: 300 swim (B) 400 (S) 500 (G)

Main set:

3 x (2 x 25 Back kick, arms up! 2 x 50 Backstroke, one easy/one hard!)

6 x 50 alternate 50 Free easy/50 Back strong!

3 x (2 x 25 whip kick, no board “hands on bum” + 2 x 50 Breaststroke) one easy/one hard!)

6 x 50 alternate 50 Free, easy/50 Breast strong!

Fins on! 3 x (2 x 25 dolphin kick, 2 x 50 Fly, one easy/one hard!)

8 x 25 alternate 25 choice easy/25 Fly strong! *Bronze and Silver does 4 x 25

Saturday, Dec 10

Warm up: (200 Free + 100 non-Free + 100 kick) x 1 (B) x 1.5 (S) x 2 (G)

Main:

150’s @2:30-2-40 (G) 3:00-3:10 (S) 3:30 (B) 

200’s @3:20-3:40 (S) 3:50-4:00 (S) 4:30 (B)

6 x 150 Free easy pace, focus on DST “distance per stroke” aim for <24 strokes per 25m

4 x 200 Free pull, alternate “200 easy/200 strong!” 

1 x 400 choice with FINS, negative split!

4 x 200 Free swim, alternate “200 easy/200 strong!”

6 x 150 kick/swim/pull by 50, moderate pace, choice stroke, can add 10 seconds more rest

Thursday, Dec 8

Warm up: 300 swim (B) 400 swim (S) (G) + 100 “5 second hesitation” drill (pause right before hand enters water)

Main: Gold repeats pattern 3 times, Silver repeats 2.5 times, Bronze once through

4 x 50 swim in IMO, moderate

1 x 200 IM kick, easy

4 x 100 Free swim or pull, strong!

Tuesday, December 6

Warm up: (75 swim + 25 catch-up mixer*) x 3 (B) 4 (S) 5 (G) * Try catch-up Free “one arm always out front”, catch-up Back “one arm always down by your side”, catch-up Breast “arms and legs completely separate, start with Breast pull first, then whip kick”

Main: 75’s strong pace, 25’s easy pace

4 x 75 Free

4 x 25 back dolphin kick

4 x 75 Back

4 x 25 whipkick

4 x 75 Breast

4 x 25 flutter

8 x 75 alternate 75 IM “Fly/Back/Breast” hard! with 75 Free easy

4 x 25 double arm back

Gold lanes: 4 to 8 x 25 choice 25 sprint/25 ez

Saturday, Dec 3

Warm up: 800 swim (G), 600 swim (S). 400 swim (B)

Main set: 

50/100/150/200/250/300/350/400 = 1.8k distance swim, all FREESTYLE SWIM or PULL, rest 10-15 seconds (or when 3rd or 4th person touches) between each distance

25/50/75/100/75/50/25 = 400m KICK SET in IMO (25 Fly kick/50 Back kick/75 whip kick/100 flutter kick, 75 whip kick…)

Climb back down the ladder! Bronze lane starts at 200m. Silver lanes start at 250m. Gold lanes start at 350m

350/300/250/200/150/100/50 = 1.4k distance swim (G), 1km distance swim (S), 500m distance swim (B), YOUR CHOICE STROKE

Thursday, December 1 

Warm up: (75 swim + 25 *Breast drill) x 3 (B) 4 (S) x 5 (G)

*3 kicks/1 pull

Main:

Repeat pattern three times 

First round:

4 x 50 Breast

3 x 150 (Free/Breast/Free)

by 50, descend 1-3

Second round:

4 x 50 Fly (fins ok)

3 x 150 (Back/Fly/Back) by 50, descend 1-3

Third round:

4 x 50 choice kick

3 x 150 Free, all strong!

GOLD LANES: 8 x 25 alternate 25 sprint/25 ez, choice stroke

Tuesday, November 29

Warm-up

400m swim 200 IM kick

8x50m fly/back, descend 1-4, 5-8

100m fly kick

8x50m breast/free, descend 1-4, 5-8

100m flutter kick

8x50m free, descend 1-4, 5-8

100m breast kick

300m IM

Cool down

Saturday, November 26

Warm up: 800 swim (G) 600 swim (S) 400 swim (B)

Main set:

For 100’s

Gold lanes 1:40/1:50

Silver lanes 2:05/2:10

Bronze 2:20/2:30

For 75’s

Gold lanes 1:20/1:30

Silver lanes 1:40/1:50

Bronze lanes 2:00/2:10

“20 x 100 Freestyle progression with 4 x 75 easy mixer in between each set of 5 x 100”s”

5 x 100 Free swim, easy

4 x 75 Back/Breast/Free by 25

5 x 100 Free pull, easy 

4 x 75 Fly/Back/Breast by 25

5 x 100 Free hard! FINS, lose 5 seconds rest

4 x 75 Back/Breast/Free by 25

5 x 100 Free swim, pull or Fins easy pace

4 x 75 Fly/Back/Breast by 25

200 cooldown

Thursday, November 24

Warm up: 400 swim (G) 300 swim (S) 200 swim (B) + 100 Fist Free drill, work on faster turnover of arms

Main: 200’s are moderate pace, other distances are strong pace!

2 x 200 Back

4 x 100 Free

2 x 200 Breast 

4 x 75 Free

2 x 200 IM

4 x 50 kick, choice 

For GOLD Lanes: 4 x 25 choice sprints!

Last 3 to 5 minutes cool down 🙂

Tuesday, November 22

Warm up: (75 swim + 25 dolphin kick on your back in streamline) x 3 (B) 4 (S) 5 (G)

Main:

Repeat pattern x 2 

8 x 50 alternate 50 swim strong in IMO/50 easy Free

4 x 100IM, descend 1-4

8 x 25 kick sprints in IMO

Gold does 100 easy choice before starting round 2

Saturday, November 19

Warm up: (100 Free + 100 non-Free + 100 kick + 100 scull) x 1 (B) 1.5 (S) 2 (G)

Main:

10 x 50 Free pull, all moderate pace

10 x 100 Free swim, 1-5 moderate, 6-10 strong!

8 x 150 with FINS “Kick/Swim/Kick by 50” your choice, all strong pace!

4 x 200 (100 Free/100 Back), easy Free/strong Back!

Thursday, November 17

Warm up: (200 swim + 100 side kick) x 1 (B) 1.5 (S) 2 (G)

Main:

Repeat pattern 2.5 to 3 times 

4 x 75 Free swim or pull progression, lose 5 seconds rest per round

1 x 100 easy choice kick 

6 x 50 Alternate (Fly/Back by 25), (Back/Breast by 25)

Last 3 to 5 minutes choice cool down

Tuesday, November 15

Warm up: (75 swim + 25 Back kick with hands/arms up) x 3 (B) 4 (S) 6 (G)

3 x 100IM moderate pace

4 x 25 kick sprints in IMO

1 x 200 Free, strong!

3 x 100 kick moderate pace

4 x 25 Free sprints

1 x 200 IM strong!

3 x 100 Free, moderate pace

4 x 25 sprints in IMO

1 x 200 kick, easy 

Gold lanes: 

4 to 8 x 25 sprints choice

Everyone cool down last 3-5 minutes

Saturday, November 12

Warm up: (100 swim + 100 kick + 100 pull + 100 catch up free drill) x 1 (B) 1.5 (S) 2 (B)

Main:

3 x 400’s FREE broken as follows: (25/50/75/100/75/50/25)

Descend 1-3 (last round is strongest pace!)

10 seconds rest between each distance for first and second round, 20 seconds rest for last round

800’s MIXER broken as follows: (50/100/50/150/50/200/50/150/50/100/50)

Bronze chooses 2 rounds, Silver and Gold 2.5 or 3 rounds

1st round 50’s are CHOICE KICK easy pace/other distances are FREE SWIM strong! 15 seconds rest between distances (fins optional)

2nd round 50’s are FREE SWIM easy pace, other distances are NON-FREE swim (or IM) strong! 15 seconds rest between distances

3rd round 50’s are FREE PULL easy pace, other distances are FREE PULL strong pace!

Thursday, November 10

Warm up: 200 swim (B) 400 swim (S) 500 swim (G) + 100 “Double arm catch” with pull-buoy

Main: 

12 x 100 Freestyle progression start with 1:40/1:50 (G) 2:00/2:10 (S) 2:20/2:30 (B)

1-4 moderate swim

5-8 strong pull, subtract 5 seconds rest

9-12 hold hard with fins! subtract 10 seconds rest

8 x 50 mixer alternate 50 kick in IMO/50 swim in IMO

1 x 400 choice swim or pull, negative split 

Choice cooldown last 3 to 5 minutes

Tuesday, Nov. 8

Warm up:

100 Free, 100 kick 100 IM drill x 1 (B) 1.5 (S) 2 (G)

6 x 75 fly/back/breast

4×50 free descending

6×75 back/breast/free

4×50 back descending

6×75 pull free

4x50m breast

Cool down if time

Saturday, Nov. 5

Warm up: (100 Free + 100 non-Free + 200 choice kick ) x 1 (B) 1.5 (S) 2 (G)

Main:

400 Free swim, last 50 strong

8 x 50 alternate 50 easy non-Free/50 strong Free

400 Free pull, last 50 strong

8 x 50 alternate 50 easy Free/50 strong non-Free

400 Free swim, last 100 strong

8 x 50 alternate 50 easy choice kick/50 Free pull strong!

400 Free pull, last 100 strong

8 x 25 choice kick or swim sprints!

200 choice cool down 🙂

Thursday, Nov. 3

Warm up: (200 swim + 100 dolphin kick on your side) x 1 (B) 1.5 (S) 2(G)

Main: 

3 x 100 Back, smooth and easy 

8 x 50 Free progression, 1-4 moderate, 5-8 hard! 

3 x 100 Breast, smooth and easy

8 x 50 spin IM (Fly/Back, Back/Breast, Breast/Free, Free/Fly) repeat pattern to make 8 x 50’s

3 x 100 Free, smooth and easy swim or pull

8 x 50 kick sprints with FINS! “thigh burner!” 

100-200 choice cooldown 

Tuesday, Nov 1

(75 swim + 25 *torture drill 💀) x 3 (B) 4 (S) 6 (G)

*body roll drill with both arms down by your side, roll over to breath or die!

Sacrificial swim set:

4 x 75 (25 Fly/50 Back)

4 x 100 Free swim, last one hard

4 x 75 (25 Back/50 Breast)

4 x 100 Free swim or pull, last two hard

4 x 75 (25 Breast/50 Free)

4 x 100 Free swim, pull or fins, last three hard

Last 3 to 5 minutes is your choice cooldown.

Saturday, October 29

Warm up: (75 swim + 25 kick, no board) x 4 (B) 5 (S) 6 (G)

Main: *repeat 1.5 to 2 times

Round #1

2 x 75 Free swim, easy

4 x 75 Free swim, descend 1-4 

6 x 75 Free swim, hard!

100 easy choice kick

6 x 75 Free pull, hard!

4 x 75 Free pull, descend 1-4 

2 x 75 Free pull, easy

Round #2

Change to middle 25 to Backstroke or Breaststroke 

Thursday, October 27

Warm up: (100 Free + 100 Non-Free + 100  Fingertip drag drill) x 1 (B) 1.5 (S) 2 (G)

Main: 

6 x 50 Free swim moderate 

8 x 25 flutter kick

6 x 50 Free pull, hard pace 

8 x 25 dolphin kick

6 x 50 Free with fins, sprint pace

8 x 25 whipkick 

6 x 50 Non-Free, easy pace

8 x 25 choice sprints!

Choice cooldown for last 3 to 5 minutes 

Tuesday, October 25

Warm up: (75 swim + 25 back dolphin kick in streamline) x 3(B) 4(S) 5 (G)

Main: 

8 x 50, 25 *Breast drill/25 Breast swim, *3 pulls + 1 kick

8 x 50, 25*Back drill/25 Back swim, *Single/single/double, switch every stroke

150 mixer, repeat pattern twice for GOLD, *1.5 for SILVER, 1 for BRONZE

1 x 150 Free, pick last 50!

(50 Fly/50 Back/50 Breast) moderate pace

1 x 150 Free, pick up last 100!

(50 Back/50 Breast/50 Free) moderate pace

1 x 150 Free, hold strong!

*Silver lanes can choose any 3 x 150 for their second round

Last 3 to 5 minutes, choice cool down 

Saturday, October 22

Warm up: 75 swim + 25 Tarzan drill (aka head up Freestyle) x 6 (G) x 5 (S) x 4 (B)

Main: Bronze and Silver 100 choice kick and cool down instead of 200

16 x 75 Free pull as follows, switch breathing pattern every 25m, moderate pace for all 75’s

1-4 breath 3/5/3 

5-8 breath 5/3/5

9-12 breath 3/5/7

13-16 breath, your choice

1 x 200 choice kick

16 x 50 Free 

1-4 easy

5-8 build, pick up last 10m

9-16 strong with fins! Subtract 5 seconds rest 

1 x 200 choice kick 

6 x 200 mixer (100 Back/100 Breast)

1-3 go hard on Breast

4-6 go hard on Back

1 x 200 easy choice cool down

Total S 3900m

Thursday, October 20

Warm up: (100 swim + *50 Body balance drill) x 2 (B) 3 (S) 4 (G)

*shark fin to sailboat to salute (I will explain further)

Main: IM is moderate pace

6 x 100 (75 Free ez + 25 Free hard!)

5 x 100 IM, 1st 100 is kick

4 x 100 Free (50 Free ez + 50 Free hard!)

3 x 100 IM, 1st is 100 kick

2 x 100 Free, both hard!

1 x 100 IM kick

Choice cooldown last 3-5 minutes

Tuesday, October 18

Warm up: 500 (G), 300 (S) 200 (B) swim

Drill: 1 x 100 Single Arm Fly, switch arms every 3 strokes

Main: 25’s strong Fly/easy non-fly, 50’s descend by 4

8 x 25 alternate Fly/Breast by 25

8 x 50 Back, descend 1-4 

8 x 25 alternate Fly/Free by 25

8 x 50 Free, descend 1-4

3 x (4 x 75: 25 kick in IMO + 50 Free swim or pull hard!) *can kick with your pull-buoy

Saturday, October 15 Practice plan 

Warm up: (300 swim + 100 side kick) x 1 (B) 1.5 (S) 2 (S)

Main:

4 x 150 Free, moderate pace

8 x 75 mixer (25 flutter kick ez/50 Free, strong!)

4 x 150 Free pull, moderate pace

8 x 75 mixer (25 non-free ez/50 Free, strong!)

4 x 150 Free with fins, easy pace

4 x 75 Free swim, pull or fins, hard pace!

Total 3800m

Thursday, Sep 13

Warm up: (100 Free + 100 Non-Free + 100 kick) x 1 (B) 1.5 (S) 2 (G) 

Main: Moderate pace for the 50’s, descend 1-4 for 100’s

4 x 50 Fly/Back by 25

4 x 100 Back

4 x 50 Back/Breast by 25

4 x 100 Breast

4 x 50 Breast/Free by 25

4 x 100 Free

4 x 50 flutter kick/dolphin kick by 25

2 x 100 Fly (FINS) *Silver and Bronze does 1 x 100 Fly

Tuesday, Sep 11

Warm up: (100 swim + 50 whipkick*) x 2 (B) 3 (S) 4 (G)

*aim for less than 15 kicks per 25m

Main:

Repeat pattern 3 times

4 x 100 Free progression, start at 1:40-1:50 (G) 2:00-2:10 (S)2:20-2:30 (B), lose 5 secs rest per round

2 x 50 choice kick easy pace

1 x 200 IM strong!

Total 2550m

Thursday, Oct 6

Warm up: (100 swim + 100 kick + 100 pull) x 1 (B) 1.5 (S) 2 (G)

Main:

20 x 75, descend by 4

@1:20-1:25 (G) 1:30-1:40 (S) 1:45-2:00 (B)

1-4 (25 Free/50 Back)

5-8 (50 Free/25 Breast)

9-12 Free swim

13-16 (50 Free pull/25 Back pull)

17-20 (25 flutter kick/50 whipkick)

Endurance challenge!

1 x 400 swim, negative split!

Last 5 minutes

Choice Cooldown

Tuesday, Oct 4

Tuesday spin IM special!

Warm up: 500 (G) 300 (S 200 (B) swim + *100 Fly/Breast combo 

*alternate one Fly stroke/one Breaststroke 

Main:

8 x 25 kick in IMO by 2’s

Alternate 25 ez/25 strong 

Repeat pattern below x 2 – 3 times

8 x 50 spin IM special!

Fly/Bk, Bk, Bk/Br, Br, Br/Fr, Fr, Fr/Fly, Fly

4 x 75 Free swim or pull progression, subtract 5 seconds rest per round

Gold starts on 1:20/1:25

Silver starts on 1:35/1:40

Bronze starts on 1:45/1:50

Sat, Oct 1

Warm up: (200 swim + 100 kick + 100 scull) x 1 (B) 1.5 (S) 2 (G)

Main:

Repeat pattern 3 times, lose 5 seconds rest per round on the 100’s

4 x 100 Free swim or pull, progression, Gold starts on 1:40/1:50, Silver starts on 2:00/2:05, Bronze starts on 2:20

4 x 50 Back, moderate pace

Repeat pattern 2 times (G) 1.5 (S) no repeat for (B), lose 5 seconds rest per round on the 200’s

4 x 200 Free, swim or pull, progression, Gold starts on 3:20/3:30, Silver starts on 3:50/4:00, Bronze starts on 4:20/4:30

4 x 50 Kick choice, moderate pace

Thursday, Sep 29

Warm up: 600 swim (G) 400 swim (S), 300 swim (B)

Drill: 1 x 100 Freestyle with “Thumb to Thigh tap”, as you finish your stroke

Main:

@1:50-2:00 (G), 2:10-2:20 (S), 2:30-2:40 (B)

8 x 100 alternate 100 Free easy/100 IM, up the tempo

8 x 50 alternate 50 kick easy in IMO/50 swim in IMO, up the tempo

8 x 100 alternate 100 easy Free swim/100 Free pull, up the tempo

Last 5 minutes: 200 easy choice cooldown

Tuesday, September 27

Warm up: (75 swim + *25 Fly kick drill) x 3 (B) 4 (S) 5 (G)

*3 – 4 dolphin kicks to 1 Fly stroke

Main: @2:00/2:05 (g) 2:15/2:20 (s) 2:45/2:50 (B)

6 x 100 (25 Fly + 50 Back + 25 Breast), go hard on Back

5 x 100 (25 Back + 50 Breast + 25 Free), go hard on Breast

4 x 100 (25 Breast + 50 Free + 25 Fly), go hard on Free

*3 x 100 (25 Free + 50 Fly + 25 Back), go hard on Fly *Fins ok! Go hard on Fly!

2 x 100 choice kick or swim easy

Gold lanes: 1 or 2 rounds (4 x 25 sprints in IMO) @:45 – 1:00, rest one minute between sets

Sat, Sep 24

Warm up: (200 swim + 100 Catch up Free with fingertip drag + 100 kick) x 1 (B) 1.5 (S) (2) (G)

Free Drill: 2 x 75 RA/LA/DA by 25

Main: 

1 x 800 Free mixer (75 Free swim + 25 non-Free swim) moderate pace

2 x 400 Free pull, build each 100 (last 100 is strongest!)

4 x 200 Free fins, build each 50, last 50 is strongest!)

2 x (8 x 50 in IMO), first round kick, second round swim, moderate pace 

4 x 100 Back, stretch shoulders! 

Thursday, Sep 22

Warm up: 400 swim (G), 300 swim (S), 200 swim (B)

12 x 25 Drill:

1-4 Whipkick on your back, hands under hips, try to tap heels to fingertips

5-8 Breast pull, breath every 3rd pull w/pullbuoy

9-12 Breaststroke arms with dolphin kick/flutter kick by 25

Main:

4 x 150 (50 Free/50 Breast/50 Free), go strong on Breaststroke!

5 x 100 (25 Breast/50 Free/25 Breast), go strong on Free!

6 x 50 kick, whipkick/flutter kick by 25, easy pace

Repeat pattern 2 to 3 x

4 x 25 choice sprints!

100 ez choice kick or swim or pull

Tuesday, September 20

Warm up: (100 swim + *50 “around the world” kick) x 2 (B) 3 (S) 4 (G)

*6 kicks each on your Front/Side/Back/Side/Front…repeat

Main: 

Descend 1-4

4 x 25 Fly @:40 (G) :45 (S) :50 (B)

4 x 50 Back @1:00-1:05 (G) 1:10-1:15 (S) 1:20-1:30 (B)

4 x 75 Breast @1:30-1:35 (G) 1:40-1:45 (S) 1:50-2:00 (B)

4 x 100 Free @1:40-1:45 (G) 1:55-2:05 (S) 2:20-2:30 (G)

Repeat the following pattern 3 times:

Same times as above

1 x 100 IM can add 10 seconds rest

1 x 75 Breast

1 x 50 Back

1 x 25 Fly

1 x 100 IM kick

September 17, 2022

Warm up: (100 swim + 100 kick + 100 swim + 100 Single Arm Freestyle drill) x 1 (B) 1.5 (S) 2 (G)

Main: 

Repeat x 3 

5 x 50 Free swim or pull, alternate hard/ez by 50

4 x 50 Kick, choice, ez pace

3 x 50 IM spin *Fly/Bk, Bk/Br, Br/Fr, moderate pace

Repeat x 3 

5 x 100 Free swim or pull, alternate ez/hard by 100

1 x 100 kick, choice ez pace

Thursday, Sep 15 

Warm up: 500 swim (G), 400 swim (S), 300 swim (B) + 100 Fist Free Drill

Main:

2 x 75 Backstroke Drill, RA/LA/DA (I will explain!), easy pace

4 x 75 Back/Free/Back by 25, moderate pace 

6 x 75 Back/Breast/Free by 25, descend by 3

2 (B) (S) 3 (G) x 100 kick, choice, Fins ok!

6 x 75 Free pull, descend by 3

4 x 75 Back/Free/Back pull by 25, moderate pace

2 x 75 choice stroke, easy pace

Practice plan for Tuesday, September 13

Warm up: 600 swim (G) 400 swim (S) 200 swim (B) + 100 kick + 100 scull

Main: 

12 x 50 mixer @1:00/1:05 (G), 1:10/1:15 (S), 1:20/1:30 (B)

1-4 Breast/Free by 25

5-8 Back/Breast by 25

9-12 Fly/Back by 25

12 x 25 Kick in IMO @:35 (G) :40 (S) :45 (B)

3 x (4 x 50 *Free, fast pace! + 100 easy Non-free) @:55/1:00 (G) try to hold under :40, 1:05/1:10 (S) try to hold under :50, 1:15/1:20 try to hold under :60

*first round is swim, second round is swim or pull, third round is swim, pull or fins

Total S 2400m

Saturday, Sep 10

Warm up: (75 swim + 25 kick, no board) x 4 (S), x 5 (G)

Main: 

10 x 100 Free swim, moderate pace @1:40/1:50 (G), 1:55/2:05 (S), 

(6 x 50 Silver) (8 x 50 Gold) kick, alternate 50 flutter/50 dolphin kick @1:10 (G), 1:20 (S)or rest 10

10 x 100 Free pull, moderate pace, same times as above for first 5 x 100, subtract 5 seconds for last 5

(4) (6) (8) x 50 kick, alternate 50 flutter/50 whipkick, same times as above, or rest 10

10 x 100 mixer: alternate (25 Fly/75 Back), (75 Breast/25 Free), add 10-15 seconds rest to above times, or rest 10

Total Silver 3700m Gold 4000m

Thursday, Sep 8

Warm up: (100 swim + 100 kick + 100 pull)

 x 2 (G), x 1.5 (S), x 1 (B)

Main: 

4 x 75 Free swim, easy

4 x 25 flutter kick, moderate

1 x 200 Free pull, strong

4 x 75 kick in IMO easy

4 x 25 choice non-Free pull, moderate

1 x 200 (100IM/100IM) “challenge set”

4 x 75 Free pull easy

4 x 25 Swim in IMO, moderate

1 x 200 choice kick, fins optional, strong, try for under 3:30/4:00/5:00?

200 choice “Cool down mode”

Tuesday,Sep 6

Warm up: 400 swim 

Drill set: 8 x 25 “Proper alignment” Streamline flutter kick, no board: 2 x 25 each: Front/Side/Single Arm/#11 Drill, rest 10 seconds, fins optional

Main set: 

*Repeat twice, moderate pace, 2nd round can do Free pull

8 x 50 Free = 400

6 x 50 Back/Free by 25 = 300

4 x 50 Breast/Free by 25 = 200

2 x 50 Fly/Free by 25 = 100

Total 2600m

Thursday, June 30

Warm up: (100 swim + 25 Breast arms with flutter kick) x 4 (all groups)

Main: repeat x 2 rounds (B) x *2.5 rounds (S), x 3 rounds (G)

*Silver swimmers cut last round in half

4 x 75 Free/Breast/Free by 25, all fast pace!

@1:20 – 1:30 (G), 1:40 – 1:50 (S), 2:00 – 2:10 (B) or rest 10-15 

4 x 50 alternate 50 choice kick on front/50 choice kick on back @1:10 – 1:40, or rest 10, moderate pace

3 x 100 pull (75 Free pull + 25 Breast pull)

1 ez/1 build/1 hard! by 100 @1:45 – 1:55 (G), 2:10- 2:20 (S), 2:30 – 2:40 (B)

Tuesday, June 28

Warm up: 400 swim + 100 Back kick

Main:

4 x 25 Fly, fast finish! @:40 to :50, or rest 20

8 x 50 Back/Breast by 25

Descend by 4 @1:00 – 1:05 (G), 1:10 – 1:20 (S)

4 x 25 Back, fast finish!

Subtract 5 to 10 seconds rest from Fly

8 x 50 Breast/Free by 25 Descend by 4

Same times 

8 x 25 fast kick, choice!

Same times as Fly

8 x 50 moderate pace same times as above 50’s

1-4 alternate 50 Free/50 choice non Free

5-8 alternate 50 Free pull/50 non Free pull

3 x 200IM (G)

2 x 200IM (S)

Saturday, June 25

Warm up: 600 swim (G) 400 swim (S) 300 swim (B)

Main: total for main set 3750m, see how far you get! 

1 x 150 Free drill (50 side kick with body roll + 100 easy Free) 

4 x 75 Free swim, 2 easy/2 hard!

3 x 150 Free pull (50 breath 3, 50 breath 5, 50 breath 3), moderate pace

8 x 75 Free swim, 4 easy/4 hard!

5 x 150 mixer #1 (50 flutter kick ez/50 non-free swim moderate/50 Free swim hard!)

8 x 75 mixer Free pull, 4 easy/4 hard!

3 x 150 mixer #2 (50 whipkick ez/50 Breaststroke hard!/50 Free ez)

4 x 75 Free swim all hard with FINS! Can you go under one minute? 1:05? 1:10?

1 x 150 choice cooldown 🙂

Thursday, June 23

Warm up: 4 x (75 swim + 25 kick, no board)

Main:

8 x 50 Free, alternate 2 strong/2 ez

*Goal: get 15 seconds rest on the strong 50’s and 5 – 10 seconds rest on the easy ones

1 x 400 Free, negative split 💪 

8 x 50 Back, alternate 2 ez/2 strong

Add 10 seconds rest to your Free times

1 x 400 IM, “Challenge set” 💪 

Bronze 200IM

8 x 50 kick, choice (fins ok!)

Gold: 1 x 400 choice,  last 200 easy pace

Tuesday, June 21

Warm up: 200 (B)/300 (S)/400 (G) swim + 4 x 50 *Drill (25 catch-up Free, hands in FIST/25 catch-up Free, hands OPEN)

Main: 700m per round

4 x 100 swim, descend 1-4

4 x 50 kick, moderate

4 x 25 sprints!

1st round: IM swim, IMO kick, IMO sprints!

2nd round: Free swim, flutter kick, Free sprints!

3rd round: your choice!

Saturday, June 18

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

Thursday, June 16

Warm up: 4 x (100 swim + 25 Backstroke drill*)

*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

Tuesday, 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

Total 2800m

Saturday, June 11

Warm up: 400 swim (all groups) 

+ kick in IMO

*Bronze does 4 x 50 (ie. 50 dolphin kick…etc)

*Silver does 4 x 75 (ie. 75 dolphin kick)

*Gold does 4 x 100 (ie. 100 dolphin kick)

Main: 1200m per ladder

100/200/100/300/100/400

100’s are non-Free easy pace, other distances are FREE SWIM, negative split 

50/100/50/200/50/300/50/400

50’s are choice kick easy pace, other distances are FREE PULL, negative split 

25/100/25/200/25/300/25/400

25’s are in IMO easy pace, other distances are FREE, choice of equipment (fins, pull, paddles)

Thursday, 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 

Tuesday, June 7

Warm up: 4 x (75 swim + 25 Single arm Fly)

Main: repeat pattern twice

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: 600 swim (S)

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

Total 4200m

Thursday, 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

Total 2700m

Tuesday, May 31

Warm up: 4 x (75 swim + 25 dog paddle 🐕)

Main: 

12 x 50 Back/Free by 50, go hard on Freestyle!

8 x 25 kick in IMO easy pace @:35 to :45

12 x 50 Breast/Free, go hard on Breaststroke!

8 x 25 kick in IMO easy pace, same times

12 x 50 Fly/Free (FINS!), go hard on Fly!

200 to 400 choice cool down 

Total 2800m

Saturday, May 28

Warm up: 600 swim (S)

Main: 

10 x 100 Free swim, alternate 100 ez/100 hard @ 2:00 to 2:10 (S) 

4 x 50 flutter kick @:35  to :45

10 x 100 Free pull, alternate 100 hard/100 ez, subtract 5 seconds rest

4 x 50 flutter kick, same times

10 x 100 mixer, alternate 100 IM/100 Free, add 10 seconds rest to above times

Thursday, May 26

Warm up: 400 swim + 100 Single Arm Fly

Main: repeat pattern twice

8 x 50 Free pull, alternate 50 ez/50 strong

4 x 25 dolphin kick

8 x 50 Free swim, alternate 50 strong/50 ez

4 x 25 Fly, descend by 4

*Gold does 8 x 25

Tuesday, May 24

Warm up: 200 swim + 50 kick + 50 scull x 2

Main: repeat x *4 

500m per round

1 x 50 Fly @1:00 – 1:05 (G), 1:10 – 1:15 (S), 1:20 – 1:30 (B)

1 x 100 Back @1:45 – 1:50 (G), 2:10 – 2:15 (S), 2:20 – 2:30 (B)

1 x 150 Breast @3:00 – 3:10 (G), 3:15 – 3:20 (S), 3:30 – 3:40 (B)

1 x 200 Free swim or pull @3:20 – 3 :30 (G), 3:50 – 4:00 (S), 4:15 – 4:30 (B)

*For the last round, replace one stroke with KICK ONLY ie. Gold 1 lane chose 150m whip kick instead Breaststroke

Saturday, May 21

Warm up: 500 swim (S)

Main: 

2 x 400 Free, negative split, 1 swim, 1 pull

4 x 200 Free, negative split, 1-2 swim, 3-4 pull

2 x 300 mixer #1 (100 IM kick/100 IM swim/100 IM kick)

3 x 200 mixer #2 (50 Free/100 Back/50 Free)

2 x 200 mixer #3 (50 Free/100 Breast/50 Free)

2 x 200 Free, negative split, 1 swim, 1 pull

Total 4100m

Thursday, May 19

Warm up: 4 x (*100 swim + 25 Backstroke hand wave drill)

Main:

8 x 50 Free, last 2 strong! @:50 to 1:20

4 x 75 Back, moderate pace @1:25 to 2:00

6 x 50 Free, last 2 strong!

4 x 75 Back mixer (25 Back/25 Breast/25 Free)

4 x 50 Free, all strong! Subtract 5 seconds rest

4 x 75 kick mixer (25 Back kick/25 whipkick/25 flutter kick)

2 x (6 x 25 sprints!) @:45

First round is FREE

Second round is BACK

Total 2600m

Tuesday, May 17

Warm up: 400 swim (S) + 100 Single Arm choice

Main: repeat pattern 4 times

1 x 100 IM swim @ 2:05 – 2:15 (S),

1 x 50 kick in IMO 1:15 – 1:20 (S)

1 x 200 IM swim 4:10 – 4:20 (S)

1 x 50 kick in reverse IMO, same times

1 x 100 swim in IMO (FINS ok for 100 Fly), rest up to 60 seconds before starting next round!

500m per round

Total 2500m

Saturday, May 14

Warm up: 600 swim (S)

Main: repeat pattern 4 times, 900m per round

3 x 200 Free, each round subtract 5 seconds rest SILVER starts at 3:40 – 3:50

4 x 50 non Free @1:10 – 1:15

1 x 100 choice kick

Total 4200m

Thursday, May 12

Warm up: 300 swim (S) + 4x 50 pull drill (pull-buoy between knees/calves/ankles/feet by 50), engage your core!

Main:

4 x 150 Free pull, last 50 hard!

4 x 25 flutter kick

4 x 100 mixer (Free/Back/Breast/Free by 25), last 25 Free hard!

4 x 25 dolphin kick

4 x 75 Free swim, all strong!

4 x 25 whipkick

4 x 50 choice non free

4 x 25 choice sprints!

200 choice cool down (G)

Total 2600m

Tuesday, May 10

Warm up: 4 x (100 swim + 25 Breaststroke drill, 3 kicks/1 pull), *arms in streamline line for kick

Main: “last one is kick only!”

8 x 25 Fly, last 25 is dolphin kick (fins optional)  :40 (S) 

8 x 50 Back, last 50 is back kick @1:10 (S)

8 x 25 Breast, last 25 is whip kick, same times as above for Fly

6 x 75 Fly/Back/Breast by 25, last 75 is kick

8 x 100 Free swim or pull, strong pace, last 100 is flutter kick

Total: 2550m

Saturday, May 7

Warm up: 1000 Free

Main:

15 x 200 @3:45 – 4:10 (S)

1-5 Free/*Kick/Free (75 ez/50 moderate/75 hard!), *kick no board, your choice

6-10 Free pull (50 ez/100 moderate/50 hard!) 

11-15 Kick/Free/Kick (25 *kick ez/150 Free swim, hard!/25 *kick ez), *kick no board, your choice

Total 4000m

Thursday, May 5

Distance Ladder

Warm up: 300 swim 

Main:

10 seconds rest between each distance, moderate pace

25/50/75/100/200/100/75/50/25

700m per round, see how many rounds you can get done!

#1 All FREE, swim going up, pull coming down, 200 is your choice swim or pull

#2 Mixer IM, kick in IMO going up ie. 25 Fly kick/50 back kick/75 whipkick/100 flutter kick, IM swim going down, 200 is 200IM swim

#3 Backstroke going up, Breaststroke going down, 200 is 100 Back/100 Breast

200m Cool down

Total 2600m

Tuesday, May 3

Warm up: 

400 swim (S) + 100 side kick, switch sides every six kicks

Main:

Moderate pace

4 x 50 Fly/Back by 25

6 x 50 Back/Breast by 25

8 x 50 Breast/Free by 25

Last 5 strong! All groups

10 x 50 Free swim or pull

Last 4 strong! 

8 x 50 Back

Last 3 strong! 

6 x 50 Breast

4 x 25 Fly, fins ok!

Total 2700m

Thursday, April 28

Warm up: 4 x (100 swim + 25 challenge kick)

*try elevating kick board

Main:

8 x 75 (50 Free + 25 flutter kick)

6 x 75 (50 Back + 25 Back kick)

4 x 75 (50 Breast + 25 whipkick)

2 x 75 (50 Fly + 25 dolphin kick)

10 x 50 Free with fins! Fast pace!

Total: 2500m 

Gold: 200 – 300 choice swim or kick 

Saturday, April 30

Warm up: 800 swim (G), 600 swim (S)

Main:

Set #1

16 x 100 Free

1-4 swim moderate

5-8 pull, hard!

9-12 swim, hard!

13-16 pull, ez

Set #2

Repeat the following pattern:

4 x 50 IM spin: Fly/Back, Back/Breast, Breast/Free, Free/Fly

1 x 100 choice kick, ez

1 x 200 Free swim or pull, hard pace!

*GOLD x 4

*SILVER x 3

Total distance:

4.4k (G)

3.7k (S)

Tuesday, April 26

Warm up: 

500 swim + 100 whip kick, no board, alternate 25 front/25 back in streamline

Main:

4 x 75 Back/Breast/Free by 25, moderate

5 x 100 IM, descend 1-4, 5th is IM kick

6 x 200 mixer (50 Breast ez/100 Free hard!/50 Back ez)

4 x 25 kick sprints

Total: 2700m

Saturday, April 23

Warm up: 600 swim (S)

Main: If you do not wish to use fins, that is totally fine 🙂

5 x 100 Free with fins! Fast pace! GOLD SILVER @1:45 – 1:50

500 Free pull, smooth ez

4 x 100 Free with fins! Fast pace! same times as above

400 Free pull, smooth ez

3 x 100 Free with fins! Fast pace! same times as above

300 Free pull, smooth ez

2 x 100 Free with fins! Fast pace! same times as above

200 non free, smooth ez

1 x 100 kick, choice

100 Free with fins! All out!

If there is time: 4 x 100 alternate 100 Back/100 Breast, rest 10

Total: 4000m

Thursday, April 21

Warm up: 

2 x (100 Free + 100 non Free + 100 *Single arm Free body balance drill) *Non stroking arm down by your side, breath both ways

Main:

8 x 25 Fly, moderate pace

8 x 50 Back/Breast by 25, last 4 strong!

8 x 100 Free swim or pull, last 4 strong!

8 x 50 kick (fins ok), moderate pace

If there is time: 8 x 25 choice sprints!

Cool down: 100m easy

Total: 2700m

Thursday, April 14

Warm up: 400 swim + 4 x 50 your choice drill/your choice swim by 25

Main: repeat twice (G) (S)

200 Double IM (100IM/100IM)

4 x 75 Free swim, (25 ez/25 moderate/25 hard!)

4 x 50 speed kick (choice kick with fins)

4 x 75 Free pull, (25 ez/25 moderate/25 hard!)

Total 2600m

Tuesday, April 19

Warm up:

400 swim + 200 Fist Free switch (3 strokes hands in fist/3 strokes open hand)

Main:

12 x 50 Free progression

4 ez/4 moderate/4 strong!

8 x 75 (50 swim + 25 kick) in IMO 

(ie. 50 Fly + 25 dolphin kick)

6 x 100 (75 Free pull + 25 non Free pull)

If there is time: 200 to 400 choice, negative split! 

Total: 2600-2800m

Saturday, April 16

Warm up: 800 swim (G), 600 swim (S)

Main:

4 x 25 spiderman drill (underwater recovery), rest 10

4 x 50 alternate 25 extra slow fingertip drag/25 ez free, rest 10

4 x 100 with fins (50 flutter kick/50 Free), hold steady strong!

4 x 200 alternate 200 Free swim/200 Free pull, moderate pace

1 x 800 Free, last 200 go hard!

1 x 400 Free, last 100 go hard!

1 x 200 Free, last 50 go hard!

1 x 100 Fee, last 25 go hard!

8 x 50 alternate 50 swim choice/50 kick choice, rest 10

Total: 4000m

Thursday, April 14

Warm up: 400 swim + 4 x 50 your choice drill/your choice swim by 25 = 600m

Main: repeat twice 

2 x 200 Double IM (100IM/100IM)

4 x 75 Free swim, (25 ez/25 moderate/25 hard!)

8 x 25 speed kick! (choice kick)

4 x 75 Free pull, (25 ez/25 moderate/25 hard!)

=1200m X 2

Total 2800m

Thursday, April 7

Warm up: 400 swim + 100 #11 drill

Main:

10 x 50 Free pull, 5 ez, 5 hard! Show me faster arms on those fast ones 🙂

8 x 50 Kick, alternate front/back by 50, choice kick

10 x 100 Free with fins, 5 ez, 5 hard! Show me faster arms and legs on those fast ones 🙂

6 x 50 Kick, alternate front/back by 50, choice kick

Total 2700m

Saturday, April 9

Warm up: 800 swim (Gold), 600 swim (Silver)

Main:

8 x 75 alternate 25 Back/50 Free with 25 Free/50 Back, moderate pace

6 x 100 Free swim, 3 ez/3 strong!

4 x 200 alternate 200 Free/200 Breast

2 x 400 Free pull, 1 ez/1 strong!

1 x 800 (200 Free/200 Back/200 Free/200 Breast)

Total 4200m

Tuesday, April 5

Warm up – 400 swim + 200 IM Kick (Silver and Gold)

Main: 

8 x 25 alternate 25 Fly/25 Breast

8 x 50 alternate 50 Back/50 Free

8 x 100 alternate 100 IM kick/100IM swim

8 x 50 Free swim or pull

8 x 25 choice sprints!

If there is time: 200 choice cool down 

Total 2700m

Saturday, April 2

Warm up: 400 swim + 300 Drill (100 Fingertip drag/100 Single Arm Free/100 Side kick)

Main:

8 x 100 Free pull, descend by 4

4 x 50 kick in IMO

8 x 100 Free swim, descend 4

4 x 50 kick in reverse IMO

8 x 100 Free fins, descend by 4

4 x 50 kick IMO all on your back

If there is time:

8 x 50 alternate 50 Back/50 in IMO

Total 4100m

Thursday, March 31

Warm up: 400 swim + 4 x 75 Kick/Drill/Swim by 25 in IMO 

For example, 25 dolphin kick/25 single arm fly/25 fly 

Main:

75’s are by 25 and moderate pace

50’s strong with fast turns and fast finish!

4 x 75 Fly/Back/Breast

4 x 50 Free, fast!

4 x 75 Back/Breast/Free

4 x 50 Back, fast!

4 x 75 Breast/Free/Fly

4 x 50 Breast, fast!

4 x 75 kick, choice ez (fins ok)

4 x 25 Fly, fast!

Total 2600m

Tuesday, March 29

Warm up: 800 swim (G), 600 swim (S)

Main:

4 x 200 Free, 2 ez/2 strong!

3 x 200 IM, first one is kick! Last 2 strong!

2 x 200 Free with fins, all super-fast kick and fast arms!

1 x 200 choice for time

Total 2600m

Saturday, March 26

Warm up: 200 swim + 200 kick + 200 pull

Main: rest 10 – 15 seconds between ez/hard, rest 15 – 20 seconds between distances

Odds are Freestyle swim or pull, evens are choice stroke or kick. You can do it all Freestyle if you want a very long distance Free workout.

2 x 25 (ez/hard by 25) free

2 x 50 (ez/hard by 50) breast

2 x 75 (ez/hard by 75) free

2 x 100 (ez/hard by 100) back

2 x 200 (ez/hard by 200) free

2 x 300 (ez/hard by 300) kick w fins

2 x 400 (ez/hard by 400) pull

2 x 300 (go back down ladder, same as above) ?

2 x 200 free

2 x 100 IM

2 x 75 free

2 x 50 breast

Total 600m + 3750m

Thursday, March 24

Warm up: 400 swim + 4 x 50 *Catch up drill *Alternate 50 catch up Free/50 catch up Back

Main:

8 x 25 fast dolphin kick with fins, 1-4 front/5-8 back, try underwater for 12m!

8 x 75 Back, descend 1-4, 5-8

8 x 25 mixer dolphin kick with fins, front/side/back, switch every 3 kicks!

8 x 75 Free, descend 1-4, 5-8

3 x 200 choice, last one race pace!

Total 2800m

Tuesday, March 22

Warm up:  400 swim + 100 IM kick

Main: “Pyramid of IM!”

400 IM

300 IM

200 IM

100 IM

100 ez choice kick 😌

4 x 25 Fly

4 x 50 Back

4 x 75 Breast

4 x 100 Free

Total 2600m

Saturday, March 19 

Warm up: 400 swim, *300 IM kick, 100 Single Arm Free (switch arms every 3rd stroke)

Main:

10 x 100 Free swim, moderate pace

4 x 50 Back dolphin kick with fins 

10 x 100 Free pull, hard pace

4 x 50 Side dolphin kick with fins

10 x 50 Free with fins, fast pace!

If there is time: 4 x 100 Back

Total 4100m

Thursday, March 17

Warm up: 2 x (100 Free + 100 non Free + 100 kick)

Main: Repeat pattern Gold/Silver x 3

5 x 100 Free swim or pull, hold 1500m race pace!

100 ez choice kick

4 x 25 sprints in IMO @:45 to :55

Total 2700m

Tuesday, March 15

Warm up: 400 swim + 4 x 75 kick/drill/swim (choice) by 25 

Main:

3 x 200 IM, last one strongest! 

4 x 50 flutter kick, steady @1:05 to 1:30

3 x 150 (50 Back/50 Breast/50 Free) @2:50 to 4:30, last one strongest

4 x 50 whipkick, steady @1:10 to 1:40

For Gold lanes

*4 x (3 x 50 race pace!)

*In IMO @1:30 to 2:00, 1 minute rest between rounds

Total 2750m

Saturday, March 12

Warm up: 400 swim + 200IM kick + 100 scull

Main: 

*75’s are moderate, 100’s are progressively on a faster time with each round!

4 x 75 (25 Fly/50 Back)

3 x (3 x 100 Free, ez/moderate/hard by 100)

4 x 75 (25 Back/50 Breast)

3 x (3 x 100 Free pull, ez/moderate/hard by 100)

4 x 75 (25 Breast/50 Free)

3 x (3 x 100 kick choice, ez/moderate/hard by 100), fins ok

If there is time:

2 x (4 x 25 sprints, choice @:45 to 1:00)

Thursday, March 10

Warm up: 400 swim + 100 Back kick (25 flutter/25 dolphin)

**Need pull-buoy, kick board, fins (optional)

Main:

16 x 100 Freestyle/Backstroke progression as follows

1 – 4 @ (50 Back/50 Free) moderate pace

5 – 8 @ Free pull, strong 💪🏽

9 – 12 @ Alternate 100 ez Free/100 fast Back!

13 – 16 @ (50 Back pull/50 Free pull) ez pace

12 x 50 kick/swim, swim/kick by 25 as follows (fins ok!)

1 – 6 Free

7 – 12 Back

*Silver 8 x 50

Total Silver 2500m Gold 2700m

Tuesday, March 8

Warm up: 300 swim + 100 robot drill

Main:

Gold and Silver repeats pattern twice

4 x 50 IM spin (Fly/Back, Back/Breast, Breast/Free, Free/Fly, moderate pace

@1:00 – 1:05 (G), @1:10 – 1:20 (S), @1:30 – 1:40 (B)

8 x 100 alternate 100 ez Free/100 in IM0 strong! 💪🏽

ie. 100 Free/100Fly/100 Free/100 Back…etc. @1:50 – 2:00 (G), @2:10 – 2:20 (S), @2:30 – 2:40 (B)

“Active Recovery” Choice kick

Gold 200 Choice kick

Silver/Bronze 100 Choice kick

Saturday, March 5

Warm up: 

400 swim + 4 x 50 kick/swim/pull/drill by 50, do fist free drill

Main: 

5 x 100 Free swim, moderate 

4 x 200 Free pull, descend 1-4

3 x 300 Free mixer with fins! Middle 100 is flutter kick, go hard on kick!

2 x 400 Free swim, 1 ez/1 negative split 

1 x 800 Free swim or pull, pick up last 100!

Total 4300m

Thursday, March 3

Warm up: 400 swim + 50 Back kick challenge (hands, forearms, elbows up)

Main: Repeat pattern x 2 (Gold/Silver) 

4 x 50 Back/Breast by 25, moderate pace

4 x 75 Free, hard pace!

100 ez choice kick ez

3 x 150 mixer pull* moderate pace

*1st (50 Free pull/50 Back pull/50 Breast pull)

*2nd (100 Free pull/50 Back pull)

*3rd (100 Free pull /50 Breast pull)

Total 2550m

If there is time…

1 to 2 x (4 x 25 sprints, choice) @:45/:50

Total 2750m

Tuesday, March 1

Warm up:

200 Free + 100 Back + 100 Breast + 100 Single Arm Fly

500m

Main: 

6 x 100 Free swim or pull, 3 ez/3 strong!

5 x 100 IM swim, 3 ez/2 strong!

4 x 100 Breast 3 ez, 1 strong!

3 x 100 Back, moderate pace

2 x 100 Fly, all strong!

1 x 100 kick, ez

2100m

If there is time:

2 x (4 x 25 choice sprints, 50 ez kick in between rounds)

300m

Saturday, February 26

Warm up: 500 swim + 200 kick + 100 *Spiderman Freestyle drill *underwater recovery

Main: 

4 x (25/50/75/100), all Freestyle, first two rounds swim, last two rounds pull, moderate pace, rest 10 seconds between each distance

3 x 200 Free, hard! Swim/pull/fins by 200

Silver x 2

2 x (25/50/75/100), in IMO, moderate pace 

Fly/Back/Breast/Free, rest 10 seconds between each distance

3 x 200IM, hard! 

Silver x 2

1 x (25/50/75/100) ez choice kick, rest 10 seconds between each distance

2 x (25/50/75/100) in reverse IMO 

Free/Breast/Back/Fly (100 Fly!)

Silver x 1

Thursday, February 24

Warm up: 400 swim + 100 corkscrew drill (4 strokes Free/4 strokes Backstroke)

Main: 

8 x 25 Back kick, alternate dolphin/flutter by 25

8 x 50 (25 in IMO + 25 Backstroke) 1-4 moderate,  5-8 strong!

8 x 25 whipkick, alternate 1-4 front, 5-8 back

8 x 50 Free, 1-4 moderate, 5-8 strong!

8 x 100 Free pull, smooth ez 

Total 2500m

Tuesday, February 22

Warm up: 2 x (200 swim+100 Fist Free, try no more than 10 strokes to the half way mark)

Main: 

4 x 100 Free pull, smooth ez

400 Free pull, pick up last 100

3 x 100 mixer (Back/Breast/Free by 100), smooth ez

300 mixer all together, pick-up last 100

2 x 100 kick, choice

200 kick, negative split

2 x (4 x 25m IM order)

100 to 200 ez swim choice

Total  2700 or 2800m

Thursday, February 17

Warm up: 

300 swim + 200 Breast drill (alternate “3 kicks/1 pull”, “3 pulls/1 kick” by 50)

Main: 

8 x 50 Breast/Free, 4 ez, 4 hard! 

4 x 100 Free pull, moderate

8 x 50 Kick, 25 flutter/25 whip kick, 4 ez/4 hard! 

3 x 200 Free pull, moderate 

1 x 400 choice 

Total 2700m

Saturday, February 19

Warm up: 400 swim + 200 kick + 200 mixer pull (Free/Back/Breast/Free by 50)

Main: repeat pattern multiple times

1 x 100 ez swim

4 x 50 hard swim!

1 x 50 ez kick

4 x 25 sprints!

I minute rest

100 all out

First and second round all FREE

Third round all BACK

Fourth round all FREE with FINS

Fifth round IM mixer

Sixth round your choice!

Tuesday, February 15

Warm up: 4 x (100 swim + 25 scull)

Main: Repeat pattern x 2

5 x 50 Breast 1 ez, 4 strong!

4 x 75 Back 1 ez, 3 strong!

3 x 100 Free 1 ez, 2 strong!

4 x 25 Fly sprints!

100 ez choice kick

Total: 2600m

Saturday, February 12

Warm up: 2 x (100 Free + 100 non Free + 100 kick)

Main:  The Slide set! 

Silver finishes at 300m

30 seconds rest between sets

Negative split each Free distance

1 x 800 Free swim or pull

1 x 700 mixer (300IM kick/200 Back/200 Breast)

1 x 600 Free swim or pull

1 x 500 mixer (200IM kick/200 Back/100 Breast)

1 x 400 Free swim or pull

1 x 300 mixer (100IM kick/100 Back/100 Breast)

1 x 200 Free swim or pull

1 x 100 Double arm back, stretch shoulders 

Total 4200m

If there is time:

2 x (4 x 25 choice sprints! @:45 – 1:00)

FMSC Thursday, February 10

Warm up: 400 swim + 200 mixer kick*

*flutter/dolphin/whip kick, switch every 6 kicks

**100IM racing opportunity**

Main: Ladders!

3 x (50/100/50/150/50/200)

3 rounds:

1st round – Free/IM, 50’s are Freestyle, all other distances are IM, for the 150 you can swim Fly/Back/Breast or Back/Breast/Free by 50

2nd round – Back pull/Free pull, 50’s are Back pull, all other distances are Free pull strong!

3rd round – kick/swim, 50’s are Kick choice, all other distances are your choice swim

Total 2500m

Tuesday, February 8th practice plan

Warm up: 4 × (100 swim + 25 “number 11” Freestyle drill)

**50m Breast or 50m Fly racing opportunity** (or any other 50m stroke you want timed)

Main:

*5 x 400 pyramid of FUN!

(25/50/75/100/75/50/25), 10 seconds rest after each distance

1st round Free pull

2nd round Back

3rd round Free swim

4th round kick choice (fins ok)

5th round choice swim (suggestion IMO)

Feb 3, 2022

Warm up: 

400 swim + 100IM kick 

Main:

*3 x (3 x 100IM, 4 x 50 swim, descend 1-4, 100 ez choice kick)

*1st round 4 x 50’s are Back 

*2nd round is Breast

*3rd round is Free

Cool down:

1 x 300 ez distance swim or pull 

Total 2600m

February 5, 2022

Warm up: 

2 x (200 swim + 100 kick + 100 single arm choice)

**100m Free racing opportunity**

Main:

4 x (125: 100 Free hard + 25 dolphin kick) @2:14

4 x (125: 75 Free hard + 50 back kick) @2:30

4 x (125: 50 Free hard + 75 whipkick) @ 3:00

8 x (125: 25 Free pull slow + 100 Free pull fast!) @2:15 

Fins set:

8 x 50 @:50/1:00/1:10

alternate 50 Free with 50 in IMO (Breast with dolphin kick since we are using fins)

Total: 3800m

Jan 25, 2022

Warm-up

400m swim

4x25m dolphin kick on front, side, back, 6 kicks on front side, back other side

Main Set

3x200m backstroke, breaststroke, free (pullbuoy optional)

4x50m kick IM order

3x150m free 50m swim, 50m pull, 50m swim)

2x(4x25m kick IM order, 100m choice swim)

2x(4x25m swim IM order, 50m choice kick)

Cool-down

200m choice

Total 2650m

Jan 22, 2022

Warm-up

400m swim, 200m kick, 100m sculling

Main Set

3x200m free moderate (on 3:50)

2x100m dolphin kick with fins

4x200m pull, picking up pace for last 50m

2x100m flutter kick with fins

5x200m free &/or pull with negative splits

2x100m breaststroke kick

Cool-down

300m swim

4000m total

Jan 15, 2022

Warm-up

600m choice

Main set

12x50m free (5 on 1 min, 4 on 55, 3 on 50)

4x75m backstroke

12x100m free pull (5 on 2 min, 4 on 1:55, 3 on 1:50)

4x75m choice of kick

12x50m (5 backstroke, 4 breaststroke, 3 butterfly or 6×25)

Cooldown

200m

Total 3800m

Jan 13, 2022

Warm-up

4x(100m swim, 25m free drill emphasizing pull portion of stroke, 25m kick)

Main Set (10 seconds rest between)

4x(50m free, 50m kick, 50m pull)

5x100m free

4x(50m swim, 50m kick, 50m pull) IM order

5x(50m backstroke, 50m breaststroke)

2800m Total

Jan 8, 2022

Warm-up

300m swim, 200m IM drill, 100m kick

Main Set (10 seconds rest between)

4x100m 25m IM stroke order + 75m free

3x100m 50m free + 50m back kick w/fins

4x25m IM order

4x100m 25m IM stroke order + 75m free

4x100m 50m backstroke + 50m breast kick

4x25m IM order

4x100m 25m IM stroke order + 75m free (pull optional)

3x50m 25m breaststroke + 25m free kick

4x100m 25m IM stroke order + 75m free

4x25m IM order

6x75m (25m single arm fly, 25m free, 25m single arm fly; 25m single arm back, 25m free, 25m single arm back)x3 fins for 2nd & 3rd set

Cool down – 100m easy

3900m total

Jan 6, 2022

​​Warm-up

200m swim, 100m pull, 200m swim, 100m kick

Main Set (10 seconds rest between)

4x100m free

3×50 m 25m back pull, 25m free pull

3x100m backstroke

4x50m 25m backstroke drill, 25m breaststroke drill

2x100m breaststroke

5x50m free

1x100m butterfly – (25m drill, 25m swim)x2

6x50m kick – (25m fly + 25m back, 25m back + 25m breast, 25m breast + 25m free)x2

2500m total

October 5, 2021

Warm up: 400 swim. 2 x 75 kick (front/side/back by 25)

Main: 75’s on 1:30/1:40 (Gold)

1:50/2:00 (Silver), 2:10/2:30 (Bronze)

Descend 1-4

4 x 75 (25 Fly/75 Back)

4 x 75 (25 Back/75 Breast)

4 x 75 (25 Breast/75 Free)

Stamina building set: Silver 2 can choose 3, Bronze can choose 2

4 x 300: rest 20 to 30 seconds 

1. (100 Free pull/100 Back pull/100 Free pull)

2. (100 IM swim/100IM kick/100 IM swim)

3. (50 fast flutter/100 Free strong) x 2

4. Choice of Free or IM

2.65k

Warm up: 300 swim + 100 SA Fly

Main: times for Gold lanes

4 x 75 Fly/Back/Breast by 25 @1:30/1:40

3 x 100 Free, moderate @1:45/1:50

4 x 75 Back/Breast/Free by 25 @1:30/1:40

3 x 100 Free, descend 1-3 @1:45/1:50

4 x 75 Breast/Free/Fly by 25 @1:30/1:40

3 x 100 Free swim or pull, strong! @1:45/1:50

4 x 75 kick, choice by 25 @1:30/1:40 (fins ok)

2.5k

Warm up: (75 swim + 25 back kick in streamline) x 4

Main: times are for Gold lanes

3 x 150 Free, last 50 strong! @2:45/2:50

8 x 50 alternate 50 Back/50 Free @:55/1:00

3 x 150 Free pull, middle 50 is strong! @2:45/2:50

8 x 50 alternate 50 Back/50 in IMO @1:00/1:05

3 x 150 mixer 50 Flutter kick/50 Fast back/50 moderate Free @3:00

2550