4x100 as: 50 Best Tech. Fr, 50 Strong Bk @ 1:45+
8x50 as: 25 Streamline K on Bk, 25 Catch-up w/O-K @ 1:00+
IM Skill: 1400/29:00
2 Rounds:
4x50 IMO - 25 K, 25 Dr @ 1:10
4x50 IMO - 25 Dr, 25 Best Tech. @ 1:05
3x(1x50 Best Tech. Fr @ :50
(1x50 IM Switch - Race Turn + U/W @ 1:00
IM Sprint: 1600/28:00
4 Rounds:
4x75 Strong - O:Fl, Bk, Br E:Bk, Br, Fr @ 1:15+
4x25 RQ Str - R1.Fl R2.Bk R3.Br R4.Fr @ :30
Warm-down: 300/6:00
300 Active Recovery
200 Loosen
200 Steady K
200 IM - Dr/Build
200 P - Count Strokes
8x25 Sprint Cycle @ :30
Skill: 600/12:00
6x50 as: 25 Single Arm, 25 Catch-up @ 1:00
6x50 as: 25 Catch-up, 25 Best Tech. @ 1:00
Pre-Set: 600/12:00
12x25 Strong - Maintain Stroke Count @ :35
3x100 Desc. 1-3 @ 1:40
Over-Distance: 1500/22:00
12x125 @ 1:50+
O: 75 Best Tech. Fr, 50 Fast
E: 100 Best Tech. Fr, 25 Fast
Warm-down: 300/6:00
300 Active Recovery
400 Loosen
200 IM - Dr/Build
6x50 Desc. 1-3; 4-6 @ 1:00
4x25 Front Sc @ :35
4x25 U/W Max to easy @ :35
4x25 Sprint Cycle @ :35
Main Set: 1200/20:30
1x300 P - Last 150 Drop PB, Add Strong K @ 4:30+
2x150 as: 100 Best Tech. Fr, 50 Fast Str @ 2:30+
1:00r
6x50 Best Tech. Fr - 25 Drag Legs, 25 Build K @ :50+
2x150 as: 100 Best Tech. Fr, 50 Fast Str @ 2:30+
Sprint: 900/21:00
3 Rounds:
6x25 All Out K @ :35+
6x25 All Out @ :35+
Warm-down: 300/6:00
300 Active Recovery
6x100 Best Tech. Fr - 3 Dolphins @ 1:35/1:45
6x50 Strong Fr K @ 1:00+
6x50 IM Switch or Desc. 1-3; 4-6 @ 1:00+
Skill: 900/19:30
3 Rounds:
2x50 as: 25 Dr1, 25 Best Tech. @ 1:05
2x50 as: 25 Dr2, 25 Best Tech. @ 1:05
2x50 Build @ 1:05
Drill Suggestions:
Fly - Single Arm, Single/Double, 2R-2L-2B
Back - Single Arm, Triple Switch, 2R-2L-4B
Breast - Br w/Dolphin, 1P/2K, 2Br-2Fl
Free - Catch-up, Triple Switch, Zipper
Back-end Speed: 2400/43:00+
3 Rounds:
4x150 as: 100 Best Tech. Fr, 50 Fast @ 2:00/2:30+
4x50 @ 200P (All Out?) @ 1:05
300 Loosen
4x75 O:Streamline K on Bk E:Catch-up w/O-K @ 1:30+
300 P - Count Strokes
4x25 Sprint Cycle @ :30
Capacity: 800/17:20
2 Rounds:
8x50 Best Tech. Fr - Maintain Stroke Count, Dolphin K Count, & HR @ :40/:45/:50+
2:00r
IM: 900/18:30
6x25 O:Strong Fl E:Best Tech. Fr w/O-K @ :30+
2x50 IM Switch - Fl/Bk - Race Turn + Push U/W @ 1:00
6x25 Fast Bk - Maintain Tempo + U/W @ :30+
2x50 IM Switch - Bk/Br - Race Turn + Push U/W @ 1:00
6x25 O:Max DPS Br E:Build Br @ :35+
2x50 IM Switch - Br/Fr - Race Turn + Push U/W @ 1:00
6x25 All Out Fr @ :30+
Aerobic IM: 900/18:00
1x200 IM - 25 Fr/25 Str @ 3:00/4:00
2x75 as: 25 Fl, 25 Bk, 25 Br or 25 Bk, 25 Br, 25 Fr @ 1:30
1x200 IM - 25 Str/25 Fr @ 3:00/4:00
3x50 IM Switch @ 1:00
1x200 IM @ 3:00/4:00
400 Loosen
200 Kick
200 IM - Dr/Build
8x25 Sprint Cycle @ :30
Pull: 1400/22:00+
2 Rounds:
2x300 P - Count Strokes @ 4:30+
2x50 Catch-up w/O-K @ 1:00
Main Set: 900/17:00+
4 Rounds:
1x75 Build @ 1:15+
3x50 Best Average @ 1:00
Speed: 600/12:00
4 Rounds:
2x25 P w/PB @ Knees @ :30
2x25 as: 12.5 All Out HL Fr K, 12.5 Fast @ :30
2x25 All Out @ :30
Warm-up: 900/17:00
200 Loosen
4x100 O:IM E:Rev. IM @ 1:45
6x50 U/W Max to Front Sc @ 1:10
IM: 1100/22:30
6x25 O:Max DPS Fr E:Fast Fl @ :30
3x50 as: 25 Strong Fl, 25 Build Bk @ :50/1:00
3x50 Bk - Desc. 1-3 @ :50/1:00
3x50 as: 25 Fast Bk, 25 Build Br @ :50/1:00
6x25 O:Max DPS Br E:Fast Br @ :35
3x50 as: 25 Fast Br, 25 Fast Fr @ :50/1:00
8x25 All Out Fr - Focus on Finish @ :30
Capacity: 1400/28:00
4 Rounds:
4x75 Best Tech. Fr - Hold Stroke Count + HR @ 1:05/1:10/1:15
1x50 Reset @ 2:00
Finishing: 400/8:00
2 Rounds:
2x25 as: 12.5 Fast, 12.5 easy @ :30
2x25 as: 12.5 easy, 12.5 Fast @ :30
2x25 Max DPS @ :30
2x25 All Out @ :30
Warm-down: 200/3:00
200 easy
300 Loosen
300 Strong K
300 P - Count Strokes
Kick: 800/16:00
4 Rounds:
2x25 All Out Fr K @ :35
2x75 Best Tech. Fr w/Build K @ 1:25
Power & Pull: 1500/24:00
3 Rounds:
2x25 P - PB @ Ankles @ :35
2x25 P - PB @ Knees @ :35
2x200 P - Last 100 Drop PB, Add Strong K @ 2:35/2:50/3:05
Back-end Speed: 1200/20:00
2 Rounds:
3x150 as: 100 Best Tech. Fr, 50 Fast Str @ 2:05-2:20
3x50 All Out Str @ 1:00
Warm-down: 200/3:00
200 easy
1.All Free2.IM Switch3.25 Free, 25 Stroke
Warm-up: 1000/19:00
400 Loosen
6x50 as: 25 Strong Bk, 25 Catch-up Fr w/O-K @ 1:00
6x50 Desc. 1-3; 4-6 @ 1:00
Power & Pull: 1200/20:00
6x25 as: 12.5 All Out HL K, 12.5 Max DPS Fr - Maintain K @ :35
2x75 Best Tech. Fr - Count Strokes - 25 Drag Legs, 25 2-Beat K, 25 4-Beat K @ 1:30
3x300 P - Last 100 Drop PB, Add All Out K @ 4:30+
Capacity & Efficiency: 1500/26:30
6 Rounds: 2:00r after R3
1x50 Max DPS - Count Strokes @ 1:05
4x50 Best Tech. Fr - Hold Stroke Count @ :40/:50/1:00
Finishing Speed: 500/11:00
2 Rounds: All Out is always Choice
1x100 as: 75 Best Tech. Fr, 25 All Out @ 1:45/2:00
2x25 as: 12.5 easy, 12.5 All Out - Focus on Finish @ :35
2x25 Max DPS @ :35
2x25 All Out @ :35
Remember it’s Short Course Meters!
Warm-up: 700/15:00
200 Loosen
6x50 as: 25 Streamline K on Bk, 25 Catch-up w/O-K @ 1:10
200 IM - 25 Drill, 25 Build
IM Skill: 900/20:15
3 Rounds: IMO - No Fr
3x25 K @ :40
3x50 as: 25 Drill, 25 Best Tech. @ 1:05
3x25 Strong Str @ :30
IM: 1800/33:45
1x150 P - Count Strokes @ 2:15+
3x50 IM Switch - Push U/Ws @ 1:05
1x150 P - Count Strokes @ 2:15+
6x25 Fast - IMO - No Fr @ :35
Capacity: 600/11:30
3 Rounds:
4x50 Best Tech. Fr - Count Strokes @ :45/:50+
:30r
Warm-down: 200/4:30
200 easy
Remember it’s Short Course Meters!
Warm-up: 1200/24:00
300 Loosen
6x50 as: 25 Streamline K on Bk, 25 Catch-up w/O-K @ 1:10
300 IM as: 25 Kick, 25 Drill, 25 Build
6x50 Desc. 1-3; 4-6 or IM Switch @ 1:05
Freestyle Power & Pull: 1800/30:00
2 Rounds:
3x50 as: 25 Double Catch-up, 25 Best Tech. Fr @ 1:05
1x300 P - Count Strokes @ 3:45/4:00/4:15
3x50 as: 25 Triple Switch - 8-K + 3 Exaggerated Strokes, 25 Best Tech. Fr @ 1:05
1x300 P - Count Strokes @ 3:45/4:00/4:15
Capacity: 800/15:00
2 Rounds:
4x75 Best Tech. Fr - Hold Stroke Count + HR150-180 @ 1:05/1:10/1:15
1x100 Active Recovery @ 2:30
Or
IM: 900/19:30
6 Rounds: IMO - No Free
3x25 Strong Str @ :35
1x75 Fast as: 25 Fl, 25 Bk, 25 Br @ 1:30
Warm-down: 200/3:30
200 easy