Saturday 1/24

400/200 swim choice

8/4 x 50 FR  (see below) @ :50 / 1:00 / 1:10
     50 build down from fast to easy
     50 build up from easy to fast
     50 long strokes easy
     50 all out fast

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*at any point during the first 2 sets of 200s you can pull*
*adjust intervals you should be getting less rest per 200 as the # of 200s decrease.

4 x 200/150 free @ 3:50 stretch out w/long strokes and find good rhythm
50 ez non-free

3 x 200/150 free  @ 3:40 increase your effort and maintain long strokes
50 ez non-free

2 x 200/150 free  @ 3:30 strong effort
50 ez non-free

1 x 200/150 free for time @ under 3:20
50 ez choice

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4 x 50 IMO drill / kick


3000/2100



    

Thursday 1/22

200/100 S-I-P-S (swim, IM drill, pull, [sprint cycle x2])

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2x:  (:15 sec RI for swims :20 sec RI for kick)

100 free fast
100 side kick R/L (start video at 1:15-2:00)

75 back fast 
75 streamline kick on back

50 breast fast w/ double underwater pullouts
50 breast kick

25 fly fast
25 dolphin kick 

100 IM fast
100 IM kick

1:00 rest and repeat!

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For longer workout or if you have time:

5 x 100 add on progression (see below) @ 1:30 / 1:40 / 1:50

     100 build by 25
     25 fast / 75 ez
     50 fast / 50 ez
     75 fast / 25 easy
     100 fast


300 pull breathe 3-5-3-7 by 25

3000/2000

Tuesday 1/20

900/400 mix warm-up
4 x 25 sprint cycle

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Moderate pace or active recovery= somewhere between your easy and all out!

6 x 50  FR fast flip turns and 8 kicks off every wall! @ :50 / 1:00 / 1:10
100 *moderate pace @ 2:00

4 x 25 fr ALL OUT! @ :30 / :40
100 moderate pace @ 2:00

2 x 50 fr ALL OUT! @ 1:00 / 1:15
100 moderate pace @ 2:00

4 x 25  fly ALL OUT! @ :30 / :40
100 moderate pace @ 2:00

4 x 25 kick no fins ALL OUT! @ :40 / :50
100 moderate pace @ 2:00

100 fr ALL OUT!
100 easy

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12/8 x 50 drill / swim ODDS: fr EVENS: IMO (no FR)


3000/2300

Saturday 1/17

200/150 swim 
150/100 kick
100 IM drill
200/150 pull 
150/100 swim
4 x 25 sprint cycle

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Intervals:

  • 100 @ 1:30 / 1:40 / 1:50
  • 25 @ :30 / :40 


4 x 100 last 25 is fast!
8/4 x 25 no breather / BR

3 x 100 last 50 is fast
8/4 x 25 choice kick on back / BK

2 x 100 last 75 is fast
8/4 x 25 underwater / FL

1 x 100 all fast!
8/4 x 25 fast FR / ez FR

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4 x 75 IMO swim / drill / kick 

3000 / 2500