200 Swim
200 Kick
200 IM - Drill/Swim
200 Pull
200 Swim
20x25 Kick - 3 @ :35, 1 @ :45
2x150 as: 50 Single Arm, 50 Catch-up, 50 Strong Free @ 2:30
4x100 Desc. 1-3; Hold 4 @ 1:30
4 Rounds:
1x100 Best Tech. Free @ 1:20
1x75 Best Tech. Free @ 1:05
1x50 Best Tech. Free @ :50
1x25 Best Tech. Free @ :35
200 easy
10-3-19
600 as: 75 Swim, 25 Streamline K on Bk
4x25 as: 12.5 easy, 12.5 Fast - Setup Finishes @ :35
400 Pull
4x25 O:easy E:Fast @ :35
4x200 Pull - Drop PB Last 50, Add All Out K @ 2:45+
8x150 as: 100 Strong Fr, 50 Fast Stroke @ 2:15+
4 Rounds:
1x25 Max DPS @ :40+
1x25 Fast @ :30
100 easy
4x25 as: 12.5 easy, 12.5 Fast - Setup Finishes @ :35
400 Pull
4x25 O:easy E:Fast @ :35
4x200 Pull - Drop PB Last 50, Add All Out K @ 2:45+
8x150 as: 100 Strong Fr, 50 Fast Stroke @ 2:15+
4 Rounds:
1x25 Max DPS @ :40+
1x25 Fast @ :30
100 easy
10-1-19
2 Rounds:
100 Swim @ 1:40+
100 Kick @ 2:00+
100 Pull @ 1:40+
4 Rounds: IMO
1x50 Kick @ 1:00+
1x50 Single Arm @ 1:00+
1x50 Swim @ 1:00+
1x50 IM Switch @ 1:00+
3x100 IM @ 1:50+
3x50 Fast Fr @ :50+
3x100 IM @ 1:45+
3x50 Fast Fr @ :50+
3x100 IM @ 1:40+
3x50 Fast Fr @ :50+
3x100 IM @ 1:35+
3x50 Fast Fr @ :50+
1x175 IM OTB - 25 Fl, 50 Bk, 50 Br, 50 Fr
100 easy
100 Swim @ 1:40+
100 Kick @ 2:00+
100 Pull @ 1:40+
4 Rounds: IMO
1x50 Kick @ 1:00+
1x50 Single Arm @ 1:00+
1x50 Swim @ 1:00+
1x50 IM Switch @ 1:00+
3x100 IM @ 1:50+
3x50 Fast Fr @ :50+
3x100 IM @ 1:45+
3x50 Fast Fr @ :50+
3x100 IM @ 1:40+
3x50 Fast Fr @ :50+
3x100 IM @ 1:35+
3x50 Fast Fr @ :50+
1x175 IM OTB - 25 Fl, 50 Bk, 50 Br, 50 Fr
100 easy
9-28-19
200 Free
200 IM - Drill/Swim
8x25 Sprint Cycle @ :30
6x100 Pull @ 1:30+
4 Rounds:
1x50 Kick @ 1:00+
1x50 Catch-up w/All Out K @ 1:00+
3x50 Free 1@:50/:55/1:00, 1@:45/:50/:55, 1@:40/:45/:50
6x50 Free 2@:50/:55/1:00, 2@:45/:50/:55, 2@:40/:45/:50
9x50 Free 3@:50/:55/1:00, 3@:45/:50/:55, 3@:40/:45/:50
16x25 3 Fast, 1 easy @ :35
200 easy
200 IM - Drill/Swim
8x25 Sprint Cycle @ :30
6x100 Pull @ 1:30+
4 Rounds:
1x50 Kick @ 1:00+
1x50 Catch-up w/All Out K @ 1:00+
3x50 Free 1@:50/:55/1:00, 1@:45/:50/:55, 1@:40/:45/:50
6x50 Free 2@:50/:55/1:00, 2@:45/:50/:55, 2@:40/:45/:50
9x50 Free 3@:50/:55/1:00, 3@:45/:50/:55, 3@:40/:45/:50
16x25 3 Fast, 1 easy @ :35
200 easy
9-26-19
400 Free
6x50 Desc. 1-3, 4-6 @ 1:00
400 Pull
8x25 Sprint Cycle @ :30
2 Rounds:
4x125 as: 100 Free, 25 Stroke @ 1:50+
2 Rounds:
1x200 Pull @ 2:50+
2x50 Free w/Fast K @ :50
100 easy
6x50 Desc. 1-3, 4-6 @ 1:00
400 Pull
8x25 Sprint Cycle @ :30
2 Rounds:
4x125 as: 100 Free, 25 Stroke @ 1:50+
2 Rounds:
1x200 Pull @ 2:50+
2x50 Free w/Fast K @ :50
100 easy
9-24-19
300 Free/Back by 50
100 Kick
300 Pull
100 Kick
8x25 Sprint Cycle @ :30
4x75 IMO - K/Dr/Sw @ 1:30
4x50 IM Switch @ 1:00
4x25 IMO - Fast @ :30
4 Rounds:
2x25 Fast Fl @ :35
1x150 Strong Bk, Br, Fr @ 2:20+
4 Rounds:
1x25 Fast Fl @ :35
1x75 Strong Bk, Br, Fr @ 1:25+
200 easy
100 Kick
300 Pull
100 Kick
8x25 Sprint Cycle @ :30
4x75 IMO - K/Dr/Sw @ 1:30
4x50 IM Switch @ 1:00
4x25 IMO - Fast @ :30
4 Rounds:
2x25 Fast Fl @ :35
1x150 Strong Bk, Br, Fr @ 2:20+
4 Rounds:
1x25 Fast Fl @ :35
1x75 Strong Bk, Br, Fr @ 1:25+
200 easy
9-21-19
200 Loosen
4x25 Streamline Kick on Back @ :35
200 IM - Drill/Build
4x25 Kick @ :35
8x150 @ 2:15/2:30
O:Pull
E:Swim
8x100 @ 1:30/1:45
O:Pull
E:Build
8x50 @ :45/1:00
O:easy
E:Fast
200 easy
4x25 Streamline Kick on Back @ :35
200 IM - Drill/Build
4x25 Kick @ :35
8x150 @ 2:15/2:30
O:Pull
E:Swim
8x100 @ 1:30/1:45
O:Pull
E:Build
8x50 @ :45/1:00
O:easy
E:Fast
200 easy
9-19-19
800 as: 150 Free, 50 Kick
8x50 Desc. 1-4, 5-8 @ 1:00
8x25 Sprint Cycle @ :30
400 Neg. Split @ 9:00
4x75 Fr @ 1:05/1:15
200 Neg. Split - Beat 2nd 200 of 400 @ 5:00
4x50 Fr @ :45/:55
100 Fast - Beat 2nd 100 of 200 @ 3:00
4x25 Fr @ :25/:35
300 Recovery - 25 Kick, 25 Scull, 25 Swim
8x50 Desc. 1-4, 5-8 @ 1:00
8x25 Sprint Cycle @ :30
400 Neg. Split @ 9:00
4x75 Fr @ 1:05/1:15
200 Neg. Split - Beat 2nd 200 of 400 @ 5:00
4x50 Fr @ :45/:55
100 Fast - Beat 2nd 100 of 200 @ 3:00
4x25 Fr @ :25/:35
300 Recovery - 25 Kick, 25 Scull, 25 Swim
9-17-19
400 Free
200 IM
100 Kick
8x100 @ 1:40/1:45
2 of each Stroke
O:25 Fast, 25 easy (Fr)
E:25 easy (Fr), 25 Fast
3x200 Pull - Desc. 1-3 @ 3:00/3:15
16x50 @ :55/1:00
4 of each Stroke
1.Drill
2.Build
3.Kick/Drill by 25
4.Fast
100 easy
200 IM
100 Kick
8x100 @ 1:40/1:45
2 of each Stroke
O:25 Fast, 25 easy (Fr)
E:25 easy (Fr), 25 Fast
3x200 Pull - Desc. 1-3 @ 3:00/3:15
16x50 @ :55/1:00
4 of each Stroke
1.Drill
2.Build
3.Kick/Drill by 25
4.Fast
100 easy
9-12-19
400 Free
4x50 Desc. 1-4 @ :50
3x200 Pull - Desc. 1-3 @ 3:00
3x100 Pull - Desc. 1-3 @ 1:30
2x100 Swim - Free @ 1:20
3x200 Kick w/Fins - Desc. 1-3 @ 3:45
2x100 Swim - Free @ 1:20
3x100 Kick - Desc. 1-3 @ 2:10
2x100 Swim - Free @ 1:20
100 easy
4x50 Desc. 1-4 @ :50
3x200 Pull - Desc. 1-3 @ 3:00
3x100 Pull - Desc. 1-3 @ 1:30
2x100 Swim - Free @ 1:20
3x200 Kick w/Fins - Desc. 1-3 @ 3:45
2x100 Swim - Free @ 1:20
3x100 Kick - Desc. 1-3 @ 2:10
2x100 Swim - Free @ 1:20
100 easy
9-5-19
Warm-up:
400 Free
300 Pull
100 Kick
4x25 Sprint Cycle @ :30
Main Set:
4x100 Desc. 1-4 - #4 should be ~80% @ 1:35/1:40
6x50 2 of each stroke - No Free @ :55/1:00
3x100 @ 1:35/1:40
1. 50 Strong/50 easy
2. 50 easy/50 Strong
3. ~80%
1. 50 Strong/50 easy
2. 50 easy/50 Strong
3. ~80%
6x50 Pull - Desc. 1-3; 4-6 @ :50/:55
2x100 @ 1:35/1:40
1. ~80%
2. Easy
1. ~80%
2. Easy
6x50 Kick - O:Fast/easy E:easy/Fast @ 1:05/1:10
1x100 Fast @ 1:35/1:40
100 easy
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