300 Loosen
300 IM - Kick / Drill / Swim
6x50 Desc. 1-3; 4-6 @ :50
4x200 Pull - Last 50 Drop PB, Add All Out K @ 2:30/2:45/3:00+
Free / Stroke:
8x125 as: 100 Free, 25 All Out Stroke @ 1:45+
IM:
8x100 IM - Hold Best Average @ 1:45+
All:
4 Rounds:
1x25 Fast thru 15m @ :30+
1x25 Max DPS @ :30+
1x25 Fast @ :30+
300 easy
2-25-20
400 Loosen
4x50 Kick @ 1:00+
2-3 Rounds: IMO?
4x50 O:Drill E:Best Tech. @ 1:00+
4x25 Sprint Cycle @ :30+
IM:
6x25 Fly - Count Strokes @ :25+
2x50 IM Switch - Fly / Back @ 1:00+
4x50 Back - Build to Turn + Finish @ :45+
2x50 IM Switch - Back / Breast @ 1:00+
4x50 Breast - Build to Turn + Finish @ :55+
2x50 IM Switch - Breast / Free @ 1:00+
6x25 Free - Fastest Possible! @ :30+
4x100 IM @ 1:40+
200 easy
Free:
2 Rounds:
4x75 Desc. 1-3; Hold 4 - #3+4 think 500P @ 1:15+
12x50 Fast (think 500P)
R1 - 1-4 @ :40+, 5-8 @ :45+, 9-12 @ :50+
R2 - 1-4 @ :50+, 5-8 @ :45+, 9-12 @ :40+
200 easy
4x50 Kick @ 1:00+
2-3 Rounds: IMO?
4x50 O:Drill E:Best Tech. @ 1:00+
4x25 Sprint Cycle @ :30+
IM:
6x25 Fly - Count Strokes @ :25+
2x50 IM Switch - Fly / Back @ 1:00+
4x50 Back - Build to Turn + Finish @ :45+
2x50 IM Switch - Back / Breast @ 1:00+
4x50 Breast - Build to Turn + Finish @ :55+
2x50 IM Switch - Breast / Free @ 1:00+
6x25 Free - Fastest Possible! @ :30+
4x100 IM @ 1:40+
200 easy
Free:
2 Rounds:
4x75 Desc. 1-3; Hold 4 - #3+4 think 500P @ 1:15+
12x50 Fast (think 500P)
R1 - 1-4 @ :40+, 5-8 @ :45+, 9-12 @ :50+
R2 - 1-4 @ :50+, 5-8 @ :45+, 9-12 @ :40+
200 easy
2-22-20
300 Loosen
200 Kick
100 IM
6x50 Desc. 1-3; 4-6 @ :50+
Free:
4 Rounds:
1x150 Pull @ 1:50+
2x25 Catch-up w/All Out Kick @ :35+
1x50 Fast (think 200P) @ 1:00+
5x200 Desc. #1-3, Pull #4 (Strong), All Out #5 @ 2:30+
300 easy
IM:
3 Rounds:
2x25 Fly @ :25/:30+
1x150 Back / Breast / Free @ 2:10/2:30+
2x200 Pull - Count Strokes @ 3:00+
4 Rounds:
1x75 as: 25 Fly / 50 Back @ 1:15+
1x50 Breast - Count Strokes @ 1:00+
1x25 Fast Free - Push Tempo @ :30+
2x200 Pull - Count Strokes @ 3:00+
300 easy
2-20-20
2x200 Loosen
200 IM - Dr/Build
4x50 Kick @ 1:00+
8x25 Sprint Cycle @ :30+
20x25 as:
4x(3x25 Kick, Drill, Swim @ :35+
(2x25 Fast! - Hold U/W thru 10m @ :30+
20x50 as: 4 on (think 200P) :45/1:00+, 1 off (Active Recovery) @ 1:30+
4 Rounds:
1x25 Fast thru 15m @ :30+
1x25 easy @ :30+
1x25 Fast last 10m @ :30+
200 easy
200 IM - Dr/Build
4x50 Kick @ 1:00+
8x25 Sprint Cycle @ :30+
20x25 as:
4x(3x25 Kick, Drill, Swim @ :35+
(2x25 Fast! - Hold U/W thru 10m @ :30+
20x50 as: 4 on (think 200P) :45/1:00+, 1 off (Active Recovery) @ 1:30+
4 Rounds:
1x25 Fast thru 15m @ :30+
1x25 easy @ :30+
1x25 Fast last 10m @ :30+
200 easy
2-18-20
200 Loosen
200 IM - Dr/Build
2 Rounds:
1x50 Kick @ 1:00+
3x50 Pull - PB @ Ankles @ :50+
1x50 Kick @ 1:00+
3x50 Pull - PB @ Knees @ :50+
1x50 Kick @ 1:00+
3x50 Pull @ :50+
1x50 Kick @ 1:00+
3x50 Best Tech. Free w/Strong Kick @ :50+
6x50 IM Switch @ :45+
1x300 IM - Stroke/Free/Stroke @ 4:30+
6x50 IM Switch @ :55+
1x200 IM - Stroke/Free @ 3:30+
6x50 IM Switch @ 1:05+
1x100 IM @ 2:00+
300 easy
2-15-20
300 Loosen - 50 Free, 25 Back
6x50 Kick @ 1:00+
200 IM - Drill / Build
6x50 Desc. 1-3; 4-6 @ 1:00+
100 Pull - Count Strokes
IM:
3x50 IMO - Kick @ 1:00+
3x50 IMO - Drill @ 1:00+
3x50 IMO - Swim @ 1:00+
3x50 IM Switch @ 1:00+
3x25 Fly @ :25+
1x75 Fast - Back, Breast, Free @ 1:30+
3x50 Back @ :45+
1x150 Fast - Back, Breast, Free @ 2:30+
3x25 Breast @ :30+
1x75 Fast - Fly, Back, Breast @ 1:30+
3x50 Free @ :45+
1x150 Fast - Fly, Back, Breast @ 2:30+
300 easy
Free:
6x50 O:Catch-up (Exaggerated) E:Best Tech. - Count Strokes @ :50+
4 Rounds:
2x75 Strong @ :50+
3x50 Fast @ :50+
1x100 Active Recovery @ 1:50+
200 easy
2-13-20
400 Loosen
4x50 Kick @ 1:00+
6x50 IM Switch @ :50+
8x25 Sprint Cycle @ :30+
3 Rounds:
2x25 HL K - Pads Optional @ :35+
2x25 Single Arm - Pads Optional @ :35+
2x25 Catch-up - Pads Optional @ :35+
1x50 Best Tech. Free @ 1:00+
4x400 Pull - Last 100 Drop PB, Add All Out K @ 6:00+
200 easy
4x50 Kick @ 1:00+
6x50 IM Switch @ :50+
8x25 Sprint Cycle @ :30+
3 Rounds:
2x25 HL K - Pads Optional @ :35+
2x25 Single Arm - Pads Optional @ :35+
2x25 Catch-up - Pads Optional @ :35+
1x50 Best Tech. Free @ 1:00+
4x400 Pull - Last 100 Drop PB, Add All Out K @ 6:00+
200 easy
2-11-20
200 Loosen
300 Kick/Drill/Build
6x50 Desc. 1-3; 4-6 @ :50+
8x25 Sprint Cycle @ :30+
2 Rounds:
2x75 as: 25 Single Arm, 25 Catch-up, 25 Swim @ 1:15+
3x50 Best Tech. Fr - Count Strokes @ :50+
2 Rounds:
5x50 Best Average @ 1:00+
1x200 Pull - Count Strokes @ 3:30+
5x50 Beat Best Average @ 1:05+
1x200 Pull - Count Strokes @ 3:30+
200 easy
300 Kick/Drill/Build
6x50 Desc. 1-3; 4-6 @ :50+
8x25 Sprint Cycle @ :30+
2 Rounds:
2x75 as: 25 Single Arm, 25 Catch-up, 25 Swim @ 1:15+
3x50 Best Tech. Fr - Count Strokes @ :50+
2 Rounds:
5x50 Best Average @ 1:00+
1x200 Pull - Count Strokes @ 3:30+
5x50 Beat Best Average @ 1:05+
1x200 Pull - Count Strokes @ 3:30+
200 easy
2-8-20 - 5:15-6:15 AM
400 Loosen
200 IM - Drill / Build
8x25 Kick - O:Free E:Choice @ :30+
8x25 Sprint Cycle @ :30+
IM:
3 Rounds:
2x25 Kick @ :30+
2x25 Drill @ :30+
2x25 Best Tech. - Count Strokes @ :30+
2x75 1.Fly / Back / Breast 2.Back / Breast / Free @ 1:15+
6x25 Fly @ :25+
3x50 as: 25 Fly / 25 Back @ :50+
4x50 Back - Build to Turn + Finish @ :45+
3x50 as: 25 Back / 25 Breast @ :50+
4x50 Breast - Build to Turn + Finish @ 1:00+
3x50 as: 25 Breast / 25 Free @ :50+
6x25 Free - All Out @ :30+
200 easy
Free:
2 Rounds:
2x25 HL K @ :30+
2x25 Single Arm @ :30+
2x25 Catch-up @ :30+
1x150 Best Tech. Free @ 2:00+
6x50 Best Tech. Free (think 80% 200P) @ :40+
1x300 Pull - Last 100 Drop PB, Add All Out Kick @ 4:30+
4x75 Best Tech. Free (think 80% 200P) @ 1:00+
1x300 Pull - Last 100 Drop PB, Add All Out Kick @ 4:30+
3x100 Best Tech. Free (think 80% 200P) @ 1:20+
1x300 Pull - Last 100 Drop PB, Add All Out Kick @ 4:30+
200 easy
200 IM - Drill / Build
8x25 Kick - O:Free E:Choice @ :30+
8x25 Sprint Cycle @ :30+
IM:
3 Rounds:
2x25 Kick @ :30+
2x25 Drill @ :30+
2x25 Best Tech. - Count Strokes @ :30+
2x75 1.Fly / Back / Breast 2.Back / Breast / Free @ 1:15+
6x25 Fly @ :25+
3x50 as: 25 Fly / 25 Back @ :50+
4x50 Back - Build to Turn + Finish @ :45+
3x50 as: 25 Back / 25 Breast @ :50+
4x50 Breast - Build to Turn + Finish @ 1:00+
3x50 as: 25 Breast / 25 Free @ :50+
6x25 Free - All Out @ :30+
200 easy
Free:
2 Rounds:
2x25 HL K @ :30+
2x25 Single Arm @ :30+
2x25 Catch-up @ :30+
1x150 Best Tech. Free @ 2:00+
6x50 Best Tech. Free (think 80% 200P) @ :40+
1x300 Pull - Last 100 Drop PB, Add All Out Kick @ 4:30+
4x75 Best Tech. Free (think 80% 200P) @ 1:00+
1x300 Pull - Last 100 Drop PB, Add All Out Kick @ 4:30+
3x100 Best Tech. Free (think 80% 200P) @ 1:20+
1x300 Pull - Last 100 Drop PB, Add All Out Kick @ 4:30+
200 easy
2-6-20
200 Loosen
8x25 Kick - O:Free E:Fly or Breast @ :30+
200 Pull - Count Strokes
8x25 Sprint Cycle - 4 Free, 4 Non-Free @ :30+
2 Rounds:
4x25 Pull - PB at Ankles @ :30+
4x25 Pull - PB at Knees @ :30+
4x25 Pull - Regular - Count Strokes @ :30+
4x25 Free - Hold Stroke Count @ :30+
24x25 as:
4 All Out @ :25-:30+
1 Active Recovery @ 1:00+
4x200 Pull - Last 50 Drop PB, Add All Out K @ 2:40+
200 easy
8x25 Kick - O:Free E:Fly or Breast @ :30+
200 Pull - Count Strokes
8x25 Sprint Cycle - 4 Free, 4 Non-Free @ :30+
2 Rounds:
4x25 Pull - PB at Ankles @ :30+
4x25 Pull - PB at Knees @ :30+
4x25 Pull - Regular - Count Strokes @ :30+
4x25 Free - Hold Stroke Count @ :30+
24x25 as:
4 All Out @ :25-:30+
1 Active Recovery @ 1:00+
4x200 Pull - Last 50 Drop PB, Add All Out K @ 2:40+
200 easy
2-4-20
200 Loosen
200 Kick
200 Pull
6x50 as: 25 Single Arm, 25 Swim - O:Free E:Back @ :50+
6x100 as: 50 Back, 50 Free @ 1:30+
Short:
2 Rounds:
4x100 O:IM E:Free @ 1:30+
1x200 Pull - Hold Stroke Count @ 3:30+
(2x25 Fast @ :25+ (IMers go IMO)
3x(1x50 as: 12.5 easy, 25 Fast, 12.5 easy @ 1:00 (IMers go IM Switch)
Long:
3x300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:30+
2 Rounds:
1x400 Neg. Split @ 6:00+
4x75 Fast (think 500P) @ 1:20+
200 easy
200 Kick
200 Pull
6x50 as: 25 Single Arm, 25 Swim - O:Free E:Back @ :50+
6x100 as: 50 Back, 50 Free @ 1:30+
Short:
2 Rounds:
4x100 O:IM E:Free @ 1:30+
1x200 Pull - Hold Stroke Count @ 3:30+
(2x25 Fast @ :25+ (IMers go IMO)
3x(1x50 as: 12.5 easy, 25 Fast, 12.5 easy @ 1:00 (IMers go IM Switch)
Long:
3x300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:30+
2 Rounds:
1x400 Neg. Split @ 6:00+
4x75 Fast (think 500P) @ 1:20+
200 easy
2-1-20
600 as: 250 Loosen (Swim), 50 Kick
200 IM - Drill / Build
8x25 Sprint Cycle @ :30+
2 Rounds:
1x200 Pull - Count Strokes @ 3:00+
3x50 Desc. 1-3 @ :50+
12x100 Best Average @ 2:00+
Extra :30-1:00r after 6 & 9
Freestyle - All Free
IM - 100 IMs
Stroke - 75 Free, 25 Stroke
400 easy
200 IM - Drill / Build
8x25 Sprint Cycle @ :30+
2 Rounds:
1x200 Pull - Count Strokes @ 3:00+
3x50 Desc. 1-3 @ :50+
12x100 Best Average @ 2:00+
Extra :30-1:00r after 6 & 9
Freestyle - All Free
IM - 100 IMs
Stroke - 75 Free, 25 Stroke
400 easy
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