| Gold (3750) | Silver (3000) | Bronze (2400) |
| Warm-Up | ||
| 400 swim 8×25 IMO in pairs 300 pull 3×50 25 scull / 25 pull 200 50 kick / 50 swim 4×25 variables swim choice | 300 swim 8×25 IMO in pairs 200 pull 3×50 25 scull / 25 pull 100 50 kick / 50 swim 4×25 variables swim choice | 200 swim 4×25 IMO 100 pull 2×50 25 scull / 25 pull 100 50 kick / 50 swim 4×25 variables swim choice |
| Kick Set | ||
| 4×50 flutter kick @1:10 variables 4×75 choice kick @1:50 Odd – 50 kick / 25 swim Even – 25 swim / 50 kick 2×100 flutter kick @2:20 50 on back / 50 w board | 4×50 flutter kick @1:20 variables 2×75 choice kick @2:10 Odd – 50 kick / 25 swim Even – 25 swim / 50 kick 2×100 flutter kick @2:40 50 on back / 50 w board | 4×25 flutter kick @55 variables 2×75 choice kick @2:30 Odd – 50 kick / 25 swim Even – 25 swim / 50 kick 2×50 flutter kick @1:30 Odd – 25 w board / 25 on back Even – 25 on back / 25 w board |
| Set #1 – Test Set | ||
| 6×100 free @fastest repeat time you can hold with limited rest **Challenge yourself** | 5×100 free @fastest repeat time you can hold with limited rest **Challenge yourself** | 4×100 free @10s rest **Challenge yourself** |
| Set #2 – Backstroke Technique | ||
| 6×25 w FINS @40 Underwater dolphin kick in streamline on back to 10-15m then streamline kick 6×50 Backstroke @1:10 Repeat… 1 x 6k switch 1 x 6k 3 switch 1 x swim w fast finish 6×75 Backstroke 2 x (50 back / 25 free) 2 x (50 back / 25 free) pull 2 x (50 back / 25 free) fins 200 ez | 6×25 w FINS @40 Underwater dolphin kick in streamline on back to 10-15m then streamline kick 6×50 Backstroke @1:10 Repeat… 1 x 6k switch 1 x 6k 3 switch 1 x swim w fast finish 6×75 Backstroke 2 x (50 back / 25 free) 2 x (50 back / 25 free) pull 2 x (50 back / 25 free) fins 200 ez | 6×25 w FINS @40 Underwater dolphin kick in streamline on back to 10-15m then streamline kick 6×50 Backstroke @1:10 Repeat… 1 x 6k switch 1 x 6k 3 switch 1 x swim w fast finish 4×75 Backstroke 2 x (50 back / 25 free) 2 x (50 back / 25 free) fins 200 ez |
| Gold (2700) | Silver (2350) | Bronze (1700) |
| Warm-Up | ||
| 4×200 1 – swim w fins 1 – pull 1 – 50 kick/50 swim 1 – IM Drill | 4×150 1 – swim w fins 1 – pull 1 – 75 kick/75 swim 1 – 100 IM Drill + 50 choice drill | 4×100 1 – swim w fins 1 – pull 1 – 50 kick/50 swim 1 – IM Drill |
| Set #1 | ||
| REPEAT 3 TIMES 4×75 @1:40/1:50 200 @3:20 R1 75’s – pacman/knuckle/full 200 – Free swim “-“ split R2 75’s – odd Fly/Bk/Br, even Bk/Br/Fr 200 – IM as 25 ez/25 build R3 75’s – odd 25 Fast/50 ez, even 50 Fast/25 ez with FINS 200 – strong with FINS | REPEAT 3 TIMES 4×75 @1:50/2:00 150 @3:00 R1 75’s – pacman/knuckle/full 150 – Free swim “-“ split R2 75’s – odd Fly/Bk/Br, even Bk/Br/Fr 150 – 100 IM strong + 50 ez R3 75’s – odd 25 Fast/50 ez, even 50 Fast/25 ez with FINS 150 – strong with FINS | REPEAT 3 TIMES 2×75 @2:10/2:20 150 @3:20/3:30 R1 75’s – pacman/knuckle/full 150 – Free swim “-“ split R2 75’s – odd Fly/Bk/Br, even Bk/Br/Fr 150 – 100 IM strong + 50 ez R3 75’s – odd 25 Fast/50 ez, even 50 Fast/25 ez with FINS 150 – strong with FINS |
| Set #2 | ||
| 8×25 free pull sprints! @30 Hold under 20s 8×25 flutter kick sprints! @35 Hold under 25s | 8×25 free pull sprints! @40 Hold under 30s 8×25 flutter kick sprints! @45 Hold under 35s | 8×25 free pull sprints! @50 Hold under 40s 8×25 flutter kick sprints! @55 Hold under 45s |
| Gold (2700) | Silver (2400) | Bronze (1600) |
| Warm-Up | ||
| 6×150 2 – swim 2 – pull (mix strokes) 2 – 50 swim / 25 kick (no board) | 6×100 2 – swim 2 – pull (mix strokes) 2 – 50 swim / 25 kick (no board) | 4×100 1 – swim 1 – pull 2 – 50 swim / 50 kick |
| Drill Set | ||
| Repeat 4 Times (IMO) 50 Drill @1:10 4×25 variables @30 Fly drill – 3L, 2R, 2Full Bk drill – catch up (ask me) Brst drill – 1p, 2k Free drill – finger drag | Repeat 4 Times (IMO) 50 Drill @1:20 4×25 variables @40 Fly drill – 3L, 2R, 2Full Bk drill – catch up (ask me) Brst drill – 1p, 2k Free drill – finger drag | Repeat 4 Times (IMO) 50 Drill @1:40 4×25 variables @50 Fly drill – 3L, 2R, 2Full Bk drill – catch up (ask me) Brst drill – 1p, 2k Free drill – finger drag |
| Main Set | ||
| 6×200 @3:45 – 4:00 Odd – Free ez Even – IM descend 1-3 | 6×200 @4:15 – 4:30 Odd – Free ez Even – IM descend 1-3 (optional – 25 fly / 25 free instead of 50 fly) | 6×100 @2:30 – 3:00 Odd – Free ez Even – IM descend 1-3 |
| Gold (3700) | Silver (3300) | Bronze (2500) |
| Warm-Up | ||
| 300 @5:30 Swim w fins 3×100 @2:00 50 kick/50 swim 6×50 @1:00 Pull descend 1-3 in pairs 12×25 choice @35 2 strong 1 ez | 300 @6:00 Swim w fins 2×100 @2:15 50 kick/50 swim 4×50 @1:10 Pull descend 1-4 12×25 @45 2 strong 1 ez | 200 @4:30 Swim w fins 2×100 @2:45 50 kick/50 swim 4×50 @1:30 Pull descend 1-4 8×25 @55 2 strong 1 ez |
| Main Set #1 | ||
| 4x[9×50] @1:15 3 – kick 3 – drill 3 – swim descend 1-3 Drills: Fly: 2L, 2R, 2Full Bk: 3L, 3R, 3Full Brst: 1P, 2K Free: SA *Fins optional for fly swim | 4x[9×50] @1:25 3 – kick 3 – drill 3 – swim descend 1-3 Drills: Fly: 2L, 2R, 2Full Bk: 3L, 3R, 3Full Brst: 1P, 2K Free: SA *Fins optional for fly swim | 4x[6×50] @1:40 2 – kick 2 – drill 2 – swim descend 1-3 Drills: Fly: 2L, 2R, 2Full Bk: 3L, 3R, 3Full Brst: 1P, 2K Free: SA *Fins optional for fly swim |
| Main Set | ||
| 10×50 pull @55 Descend as 4, 3, 2, 1 200 ez | 6×50 pull @1:05 Descend as 3, 2, 1 200 ez | 6×50 pull @1:20 Descend as 3, 2, 1 200 ez |
| Gold (2900) | Silver (2400) | Bronze (1950) |
| Warm-Up | ||
| 8×100 2 – swim 2 – pull 2 – kick 2 – IM drill choice | 6×100 2 – swim 2 – pull 1 – kick 1 – IM drill choice | 4×100 1 – swim 1 – pull 1 – kick 1 – IM drill choice |
| Kick/Pull/Swim Set | ||
| 6×50 kick @1:15 Repeat 1 strong, 1 ez 6×50 pull @55 Descend 3, 2, 1 6×50 swim @1:00 Repeat 1 – First 15m fast 1 – Fast turn 1 – Last 15m fast | 4×50 kick @1:30 Repeat 1 strong, 1 ez 4×50 pull @1:10 Descend 1-4 4×50 swim @1:10 1 – First 15m fast 2 – Fast turn 1 – Last 15m fast | 3×50 kick @1:45 Repeat 1 strong, 1 ez 3×50 pull @1:20/1:30 Descend 1-3 3×50 swim @1:20/1:30 1 – First 15m fast 1 – Fast turn 1 – Last 15m fast |
| Main Set | ||
| Repeat 4 Times (IMO) *Maintain pace* *Half fly, half free option for fly rnd* 25 @30 50 @1:00 75 @1:30 100 @30-60s rest btn rnds *Masters challenge – 100 Free * 200 ez | Repeat 4 Times (IMO) *Maintain pace* *Fins option for fly rnd or half fly, half free* 25 @40 50 @1:10 75 @1:45 100 @30-60s rest btn rnds *Masters challenge – 100 Free * 200 ez | Repeat 4 Times (IMO) *Maintain pace* *Fins option for fly rnd or half fly, half free* 25 @50 50 @1:30 75 @2:00 100 @30-60s rest btn rnds *Masters challenge – 100 Free * 100 ez |