Workouts

Start with easy swim for 3 minutes.

  • 3 x 50 free pull – 10 sec rest between 50′s
  • 4 x 100 kick – 2 with fins, 15 sec rest
  • 10 x 25 free – breath every 3 or 4 stroke – 5 sec rest
  • 4 x 75 pull (with pull buoy or paddles) – 10 sec
  • 300 swim

 


  • 400 swim, 300 pull, 200 kick – warm up
  • 2 x 200 fast/easy swim by 50′s, 15 sec rest between 200′s
  • 1 x 400 pull
  • 2 x 200 fast/easy swim by 25′s, 15 sec rest between 200′s
  • 1 x 400 – this is a continues swim ( 25 fast 25 slow, 50 fast 50 slow, 75 fast 75 slow, 50 fast 50 slow)
  • 2 x 200 fast/easy by 50′s
  • 100 warm down

This is what is called recovery swimming. This is extremely helpful in developing conditioning for triatholons and just plain getting into shape.

 


400 warm up

  • 5 x 100 fast/easy by 25′s -10 sec rest
  • 100 kick
  • 4 x 100 fast/easy by 25′s
  • 100 kick
  • 3 x 100 fast/easy by 25′s
  • 100 kick
  • 2 x 100 fast/easy by 25′s
  • 100 kick
  • 100 fast/easy by 25′s
  • 100 kick
  • 100 warm down

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400 warm up

  • 4 x 50 on :45
  • 4 x 50 on :50
  • 4 x 50 on :55
  • 200 kick with fins
  • 8 x 25 kick – 5 sec rest
  • 50 fly 150 back
  • 50 fly 150 breast
  • 50 fly 150 free
  • 200 IM
  • 4 x 100 free pull 10 sec rest
  • 4 x 50 free pull – 10 sec rest
  • 3 x 100 free race pace
  • _________________________________________________

Easy 200 swim

  • 3 x 500 done this way continously – 100 fast, 100 easy, 75 fast, 75 easy, 50 fast, 50 easy, 25 fast, 25 easy.
  • 2 x 100 pull – 10 sec rest
  • 3 x 100 kick – fast use fins if you want
  • 100 warm down

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  • 200 easy
  • 200 kick
  • 200 pull
  • 6 x 50 – 25 stroke (anything but free) then 25 free – on 1:00 interval
  • 3 x 150 free pull – 20 seconds rest between
  • 8 x 25 free – 4 breaths for first 25, then 3 breaths for second 25, 2 breaths for third, 1 breath for fourth, and then repeat. 5 seconds between 25′s
  • 100 swim, 200 pull, 300 kick – choice of stroke

____________________________________________________________

  • 200 warm up
  • 1000 straight swim, try to do alternate breathing for the entire swim.
  • 5 x 100 kick with fins, 20 seconds between
  • 4 x 75 – 25 free, 25 stroke, 25 free.
  • 8 x 25 free sprints, breath 3 times for each 25
  • 200 warm down

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  • 300 easy, 200 kick (fins), 100 pull
  • 1250 – 25easy, 25 fast, 50 easy, 50 fast, 75 easy, 75 fast, 100 easy, 100 fast, 125 easy, 125 fast, 100 easy, 100 fast, 75 easy, 75 fast, 50 easy, 50 fast, 25 easy, 25 fast. It is a continous swim (recovery swimming)
  • 3 x 100 – 15 sec rest
  • 8 x 50 – first half of each 25 is under water. 10 sec rest.
  • 200 pull
  • 100 warm down

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  • 200 easy
  • 5 x 400 – 200 free medium, 100 pull, 100 kick – 20 seconds rest between.
  • 6 x 75 – middle 25 stroke other than free, – 15 seconds.
  • 100 warm down.

____________________________________________________________

  • 300 swim, 200 pull, 100 kick.
  • 5 x 150 fast then 10 seconds rest to 50 pull
  • 3 x 150 pull 10 seconds rest to 50 fast
  • 6 x 50 kick with breast pull 10 sec between
  • 300 IM swim
  • 8 x 25 1/2 under water – 5 sec rest.
  • 150 warm down

________________________________________________________________

225 free

125 free pull

8 x 50 kick – ¼ turns, 8 kicks each 1:30

4 x 150 – 50 fr, 50 bk, 50 br 3:30

Fins 8 x 75 – 25 fly, 25 under h2o, 25 stroke 1:30

200 IM

100 wd.

 

 

600 wu

16 x 25 fre kick – sneakers 10 sec rest

12 x 25 free kick fast :45 (boards)

4 x 175 100 back, 75 free – 3:15

6 x 50 – br pull with bouy – keep hands on surface on forward drive

300 ch wd

 

 

200 wu

2 x 300 locomoter – increase speed by 2 storkes per 25

8 x 100 2 each stroke – 25 fast/slow – :20 sec rest

12 x 50 under h2o fly kick with fins – 1:20

Intro to back spin drill

Try 25’s of it.

 

 

200 kick, 300 pull, 100 at 80% – wu

8 x 75 – 25 chicken wing, 25 kick, 25 swim – back

2 x 300 free – 100 kick, 100 breath every 5th or 6th, 100 at 80 %  – 30 sec rest

400 sneaker swim

8 x 25 – 2 each stroke fast

150 wd

 

 

300 free/back by 50’s

12 x 25 free with a set stroke cycle :30

12 x 25 breast- set stroke cycle :40

10 x 25 fly – set stroke cycle :30

12 x 25 back – set stroke cycle :30

2 x 200 free – fast/slcw by 50’s  3:20

12 x 25 kick no boards – odd’s surf kick, evens stroke  :40

600 sweim odd 100’s IM

 

 

 

4 x 100 easy IM wu

3 rounds of :

4 x 75 free 1:20

2 min easy swim

 

2 rounds of:

4 x 100 reverse IM 2:15

2 min easy swim

 

16 x 25 ¼ kick

100 wd

 

 

300 sneaker wu

8 x 25 back spin drill ½ lap :40

300 free pull

8 x 25 back :35

200 free pull

8 x 25 breast :40

100 free pull

 

 

1000 swim (if room, if not break it up)

3 x 200 pull back/free by 50’s – 15 sec rest

4 x 150- sprint kick in and out of walls easy in middle, 1 each stroke.

16 x 25 sprints – breath 3,2,1,0 and do 3 rounds

200 IM kick

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150 free/50 ch kick/150 stroke/50 free kick – warm up

5 x 100 back 3rd lap kick – 2:20 interval

2 x 200 free breathing every 3 strokes and then 5 strokes by 50’s – 20 sec rest

8 x 50 kick with boards on 1:30

4 x 50 free – no breathing on finish 1:00

 

 

 

300 free/200 kick

4 x 50 breast pull

4 x 50 breast kick hands on butt

4 x 50 sea horse

2 x 100 breast with double pull-outs

100 breast with just goggles in working on head angle

8 x 25 breast working on hips and finish drive

2 x 300 free pull

 

 

200 breast/200 free

6 x 125 every odd 25 fast evens are moderate – 2:45

5 x 100 free – odd 25’s free kick with breast pull – 2:15

2 x 300 – first and third 100 free, middle 100 stroke – 20 sec rest

12 x 25 kick – :40

100 warm down.

 

 

600 wu

4 x 150 back pull – mid 50 kick with bouy

4 x 175 – 100 breast double pull outs, 75 free breath every 5 or 6

300 free pull

8 x 50 – 2 hands on bouy, vert kick if do not make interval

200 back – 50 rt arm, 50 left arm, 100 swim

16 x 25 – sets of 4 breath 3,2,1,0

400 reverse IM

6 x 100 free

200 – 25 free, 25 under water

 

 

400 swim

200 kick

 

2 x 400 – 200 IM, 200 reverse IM

3 x 300 – 100 fist, 100 sprint, 100 build by 25’s

4 x 200 – 1 each stroke, build the last 75

12 x 50 kick – vert kick if do not make interval

5 x100 free

400 swim – 50 over, 50 under

16 x 25 sprint

 

 

400 free

200 kick

2 x 400 – 200 IM, 200 reverse IM

3 x 300 – 100 fist, 100 sprint, 100 build by 25’s

4 x 200 – 1 each stroke build to 75 sprint

5 x 100 free

12 x 50 kick with board, sets of 4 vertical kick if miss interval

600 with fins by 50’s under water

10 x 25 sprints

 

 

 

400 free

2 x 100 back on 1:50

2 x 100 IM on 1:50

 

800 – second 50 of each 100 is a sprint, 200 IM, 100 fly, 200 free, 100 breast, 100 back, 100 free

 

3 x 300 – pull 1st and 3rd 100, kick 2nd 100 2 hands on pull buoy

500 locomoter

4 x 175 fly with fins

300 social kick

Repeat 800 and 300’s

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5 x 100 ch on 2:00

8 x 225 – the last 25 is stroke for the 1st one, then the last 50 and so forth.

8 x 125 – same sequence

8 x 75 – same sequence

16 x 25 – breath  3,2, 0 on :40

20 x 25 kick on :40

400 locomotor

 

400 free

300 pull

6 x 200 free – break at 100, 150

6 x 50 back catch up

4 x 200 free – break at 50, 100

6 x 50 breast – double kick

2 x 200 free – break at 75, 125

6 x 50 fly – fins drag wrist

4 x75 back – 25 spin for 10 strokes, 25 kick, 25 swim

3 x 75 breast

3 x75 free.

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6 x 100 on 2:00

6 x – 50 kick 1:15

4 x 400 broken at 100 – 100 free, 100 IM 100 over/under by 25’s, 100 free

8 x 75 – 4 back 4 breast mid 25 kick

12 x 50 free – 6 on :45, 6 on :40

16 x 25 sprints – 6 back first 6 strokes spin, 6 free

3 x100 free – 1:25

2 x 100 fly 1:40

600 swim

 

 

 

3 x 150 on 2:30

4 x 75 on 1:20

3 x 200 – 100 fist, 100 swim, back, breast, free

6 x 50 kick with pull buoy

3 x 100 free on 1:20

3 x 75 kick on 1:20

3 x 100 fly on 1:30

3 x 75 fly kick on 1:30

3 x 100 back on 1:35

3 x 75 back kick on 1:35

3 x 100 breast on 1:40

3 x 75 breast kick on 1:40

200 swim

25 sprints with a turn 3 of each stroke give room between swimmers for good turn

wd

 

3 x 200 – 50 fist, 50 swim 3:00

4 x 75 –mid 25 kick 1:20

4 x 400 IM broken

  • Break at the 100
  • 50 fly – 50 fly/50 back – 50 back/50 br – 50 br/50 free – 50 free
  • 75 fly – 25 fly/50 back – 50 back/25 br – 50 br/25 free – 75 free
  • Straight IM

 

10 x 50 on :45

3 x 50 on :35

16 x 25 – breath 3,2,1,0 on :30

 

Kick set – 2 times, one free one stroke

25, 50, 25, 75, 25, 100, 25

400 swim breath every 5

 

300 free warm up

200 kick – with fins no board

8 x 50 – free to back working on streamline off walls, use fins 1:10 interval

10 x 100 free on 2:00

2 x 300 – odd 50’s stroke, even 50’s free with breathing every 5 or 6.

12 x 25 kick with board :45

200 warm down

31000

 

3×100 IM on 2:30

3×100 back on 2:30

3×200 – fins, odd 50’s back, even 50’s free 3:45

10×100 free on 1:50 with fins

250 breast swim with double pull-outs

12 x 25 back with cups on head – no interval

200 wd

3050

 

10×75 – odd are free, even are breast 1:45

8×50 – kick, odd are breast on stomach with hands on butt, evens are breast on back. 1:30

6×25 free with 3 breaths per/25 on :40

10×100 free 2:00

 

IM set – continues swim change stroke at right distance – 3 times on 4:00

25 fly

50 back

75 breast

100 free

8×50 back with cups – no interval

600 kick – no fins, continues, odd 50’s upside down fly kick, even 50’ choice,

200 wd

3750

 

200 warm up

10×100 free on 1:55

Drill set – all 50’s – go through 3 times no rush, look for quality work no interval

Back catch up

Free with hoses or catch up

2 stroke fly drill, 2 each arm then 2 full strokes

Breast goggle drill

4×50 4 times through, 1:20 for interval, 1:00 rest between sets

Odd 50’s free breath every 3, even 50 go through IM order

200 easy

12 x 25 free on :30

300wd

3500

 

 

 

 

 

400 IM warm up – very easy

200 kick with boards.

Free set 5 times through –

200 free- 50 kick, 150 swim working on breathing every 4 or 5 strokes and DPS (distance per stroke)

100 free fast working dolphin kicks off wall.

10 sec rest from 200 to 100, 30 sec rest from 100 to 200

6×50 choice kick with board 1:20

10×100 free with fins 1:50

6×50 pull – odd’s breast, even’s back 1:30

4×25 free with 5 sec rest

3500

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300 swim, 300 pull, 300 kick warm up

4×100 free on1:45

3x100free on 1:40

3x100free on 1:45

Pull set: 10 sec between

25 free, 25 breast

50 free, 50 breast

75 free, 75 breast

100 free, 100 breast

200 free breast swim by 50’s

16×50 free with fins in sets of 8, 1:00

10×25 off blocks no free.

3250

 

400 free, 200 free pull warm up

12×75 split every 4 in IM order, on 1:20 interval with fins except for breast

2×300 pull, free, back, free by 300, 6:00 interval

Work on breast pull outs (15 minutes with drills possibly by 25’s)

4×100 free increase speed by 25 so last 25 is a sprint, breathing pattern set by coach like; breath 2 down for 2 or 3, or every 3 or 5 strokes.

10×100 free on 1:55

3500

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400 free warm up

4×100 with sneakers, 25 free, 25 back, 25 fly, 25 free on 2;30

4×100 back – 25 fist, 25 catch up, 50 fast – 2:15

16×25 half lap back spin drill, :45

200 swim – breast ¾ speed

5×200 free 3:30

8×50 under/over by 25

200 warm down

3400

 

 

 

 

 

10×50 stoke warm up 1:20

600 swim with sneakers, breath 3,5,7 by 25’s

12×50 fly with fins 1:20

10×50 fly  2/2/2 stroke pattern 1:30

3×300 free – fast slow by 25’s 4:15

20×25 kick with sneakers :45

150 warm down

3850

 

200 warm up

 

4×300 set 2 times through

300 swim IM

300 free pull

300  – 50 free/50 stroke

300 kick with board

100 fast swim rotate with strokes

 

10 x 50 breast with tennis ball under chin. 10 sec rest.

12×25 sprints

3700

 

400 wu

4×75 – slow, med, sprint by 25’s

4×75-sprint kick, slow, med

2 times through –

300 free, 300 back, 300 breast

4×100 free pull

16×25 sprint kick

Starts

Wd

3450

 

8×75 warm up, IM with no free slow interval

10×50 breast with tennis ball under chin

8×50 breast kick, hands on butt

6×50 back with cups on head

3×100 timed swim from start.  1 free, 1 breast, 1 back

12×50 fly with fins – little rest

400 IM swim.

Wd

3100

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200 kick, 200 swim warm up

2 x’s through

400 every 4th lap stroke

300 every 4th lap fly kick breast pull

200 free timed

100 stroke times

400 warm up

Repeat 2 x’s through

4 x 50 free with 1 arm stretching out front and 6 kicks and rotate 1:05

5 x 75 back first 10 strokes back spin drill 1:20

6 x 100 free on 1:30

8 x 50 choice kick, if they do not make it vertical kick 1:10

3150

 

400 free, 300 pull, 300 kick

5 x 200 broken fly, break at the 50 for 5 sec first 3 with fins, 4:00

6×75 back, – 25 catch up, 25 kick, 25 swim 1:30

12 x 50 free, 4 breaths per 50 1:05

8×50 free on :55

Starts

2700

 

400 warm up

10 x 50 off block ½ under, ½ sprint spread them out because of start no interval

3×300 – first one pull, IM no free, free

10 minute kick to get as much in as possible.

12×25 fly sprint :30

12×25 breast sprint :40

200 wd

3000

 

600 wu

Take 10 sec between each section

50 hard, 25 easy

75 hard, 50 easy

150 hard, 75 easy

200 hard, 100 easy

175 hard, 100 easy

100 hard, 50 easy

50 hard, 50 easy

20×25 kick no board vary stroke

400 swim

3100

 

400 pull warm up

10×50 free kick with pull buoy with turns keep hands on pull buoy

4×200 IM 3:45

8×75 back on 1:30

8×100 free on 1:30

10×25 stroke :30

3100

 

 

4 x 150 2:15

4 x 75 1:20

 

Do first one get time and compare the rest

8 x 25 DPS

8 x 50 DPS

4 x 100 DPS

 

4 x 150 – breast – mid 50 kick hands on butt

4 x 75 breast – mid 25 under water

 

4 x 150 fly – mid 50 reverse fly kick

4 x 75 fly – mid 25 reverse fly kick

 

4 x 150 back – mid 50 catch up

4 x 75 back – mid 25 10 strokes spin

 

5 x 100 free – 1:25

4 x 75 free – 1:00

 

Kick set

swim

 

6 x 100 1:45 DPS

300 kick

6 x 300 (active recovery sets)

  • 10 strokes sprint/10 easy
  • 15/15
  • By 50
  • Last 3 – 75 hard, 25 easy

 

16 x 25 kick with fins in streamline under water

12 x 75 – 4 fly, 4 back, 4 breast, 50 sprint 25 recovery

300 back/breast pull by 50

8 x 100 – each 100 first 50 is sprint stroke, 50 free recovery

2 x 100 IM race pace 1:30

8 x 50 with fins :30

200 wd

 

 

2 x 150 mid 50 kick

4 x 50 :55

 

4 x 150 fly with fins – 50 sprint/25 recovery 2:00

4 x 125 back with fins – 100 sprint/25 recovery 1:45

4 x 150 free (no fins) – 50/25 2:00

4 x 125 back (no fins) – 100/25 1:45

 

4 sets of 6 x 50’s kick (if they miss the interval they vertical kick for that 50)

Set the interval so they have no more than 5 seconds rest, 100 between sets. 2 hands at all times on kickboard, do flip turns.

 

400 swim – do not breath every stroke, sprint/recovery every 5 strokes

20 x 25 DPS – 8 back, 8 breast, 4 free :30  give 30 seconds rest between strokes

Swim wd.

 

3 x 100 1:45

4 x 75 1:20 first lap kick

 

400 swim breathe every 5 or 6

4 x 100 stroke 1:40

4 x 50 kick/sprint swim 1:00

 

400 swim breathe every 5 or 6

6 x 125 free 50 sprint/25 recovery/25 kick/25 sprint 2:00

4 x 75 – 25 easy/50 sprint 1:15

 

400 swim breathe every 5 or 6

4 x 150 – 100 stroke going 75 sprint/25 recovery, 50 free sprint 2:15

12 x 25 sprint stroke :30

 

400 swim breathe every 5 or 6

4 x 200 IM sprint 25/recovery 25 2:45

8 x 50 free :45

 

500 swim fins– 100 under water, 100 back, 100 fly, 100 under water, 100 free (sprint)

400 no fins – drop the last 100 from above.

 

25’s off block work breakout

 

6 x 100 1:45

Each of the following sections have a 30 second break

 

4 x 100 free 1:25

6 x 25 :25

100 easy

300 locomotor

6 x 75 IM 1:20

6 x 25 blast

100 easy

400 sprint/recovery by 50’s

8 x 50 fly 1:10

6 x 25 blast

100 easy

300 back – first 4 strokes of each 25 spin

6 x 25 blast

100 easy

300 breast sprint/recover by 50’s

6 x 25 blast

100 easy

200 race pace for time

500 kick with fins

100 easy

 

6 x 50 1:00

200 kick

 

600 free- break out 6 strokes each 25

8 x 50 kick with buoy 2 each stroke 1:05

5 x 100 free 1:25

6 x 50 kick with buoy

5 x 100 IM 1:40

4 x 50 kick with buoy

6 x 75 free 1:05

 

400 IM – drill first 50 each stroke

6 x 200 with fins under over 3:00

8 x 50 sprint/recovery by 25’s choice 1:15

 

3 x 100 1:45

100 kick

 

6 x 300 – 100 fingertip, 200 hard

5:00

16 x 25 3,2,1,0 on :30

2 x 200 best stroke 3:45

12 x 25 3,2,1,0 on :30

3 x 200 IM Broken at the 50 3:30

8 x 25 3,2,1,0 on :30

2 x 150 free race

4 x 25 3,2,1,0 on :30

600 fin kick

4 x 150 – mid 50 kick 2:30

 

Once through with free and again with stroke

50    :40

100 on 1:30

2 x 50

100

3 x 50

100

4 x 50

100

For stroke the 50 is on :45, 100 on 1:45

 

3 x 175 – 50 fist, 50 kick, 75 build

12 x 25 with a turn

225 DPS

8 x 25 break out

8 x 50 kick 1:10

_______________________________________________________________

 

4 x 100 on 1:45

800 swim – odd 100’s free, even stroke

8 x 75 kick odd free 1:45

12 x 50 – drill swimm by 25’s, 4 free, 4 stroke, 4 free

3 x 300 – 100 swim/100 kick/50 swim/50 sprint.  Middle 300 stroke

500 fin swim working legs off wall 65 %

2x 200 – over/under by 25’s fins optional

100 easy

 

6 x 75 1:20

4 x 225 – 5th lap IM order

6 x 50 reverse fly kick

4 x 300 – 100 fist/100 build by 25’s/repeat

6 x 50 back kick 1:10

 

3 x 200 – 2nd 50 kick 3:45

 

8 x 75 back – 25 pull/ 50 swim

6 x 50 – breast kick hands on butt

4 x 400 – one breast, one fly, first 200 of each is drill

6 x 50 kick 1:05

4 x 100 1:25

5 x 250 with fins – working legs off each wall and streamline

5 x 150 – no fins same thing.

5 x 125 – stroke fast swimming

 

3 x 200 – 2nd 50 kick on 3:15

 

3 times through – 15 sec between with :45 between sets

50 fly

100 – fly/back by 50

150 – fly/back/breast

200 free

 

8 x 75 back –1/3 pool under water/break out 3 strokes/ spin 6/ swim to end of 25 1:20

4 x 200 with fins – ½ pool under water fast kick streamline/ breakout/ swim to end of 25

2 x 200 best stroke – same as above no fins

12 x 25 – breath 3,2,1,0 on :30

Warm down

 

5 x 100 1:40

 

6 times through-5 sec between 50 and 100.  100’s on 1:40

50 sprit best stroke

100 free recovery

3 x 100 best stroke

 

2 x 400 locomoter

3 x 200 each 25 starts easy half pool is sprint to flip 3:00

12 x 50 kick – second half of each 25 is sprint 1:10

16 x 25 blast best stroke.

Warm down

 

3 x 150 mid 50 kick 2:15

 

5 times through

5 x 100 fin kick 1:40

5 x 50 sprint kick fins, no board :55

5 x 50 perfect swim 1:00 choice stroke

 

2 x 200 of each stroke – 20 seconds between each same stroke, :45 between different strokes.

10 x 50 free – :40 5 breaths per/50

400 board kick

8 x 75 – mid 25 choice stroke sprint, last 25 recovery 1:20

Warm down

 

400 Board kick

 

10 x 50 free 4 breaths per 50 1:00

8 x 75 – 25 fast free, 25 fast choice, 25 recovery 1:20

16 x 50 free – 4 on 1:00 4 breaths, 4 on :55 5 breaths, 4 on :50 6 breaths, 4 on 1:00 4 breaths

12 x 50 – 25 under water, 25 sprint – 6 on :55 6 on 1:00

6 x 100 IM 1:35

6 x 150 free – 2nd half each 25 sprint, 2:10

6 x 100 free – 1:25

300 IM

20 x 25 5 each stroke :30

Wd

_____________________________________________________________________

 

 

3 x 200 3:30

 

10 times through

50 stroke race – 1:00

100 free recovery breath 5 or 6, 1:45

 

8 x 75 – 25 sprint kick, 25 sprint free, 25 stroke recovery 1:15

12 x 25 :30 breath 3,2,1,0

3 x 300 – last 100 sprint 4:00

8 x 25 stroke sprint – :30

10 x 25 – second half sprint free :25

800 – odd 100’s kick, even 100’s free

 

3 x 100 1:50

 

3 x 700 – 200 free, 100 breast pull/free kick, 100 stroke, 300 free build by 100’s

6 x 100 free 1:25

8 x 50 kick with board :55 miss interval vertical kick

3 x 200 pull – 50 back, 50 breast, 100 free 3:15

6 x 100 IM – 1:40

3 x 300 – free with fins, breath 4-5 3:45

6 x 75 IM 1:20

8 x 50 – pull, odd free even back 1:00

 

 

 

 

 

 

 

 

 

 

 

6 x 50 1:05

 

20 seconds between strokes, repeat set 3 times – 1:00 between sets.

50 fly

100 back

150 breast

200 free

200 fly

150 back

100 breast

50 free

 

8 x 25 – :30 breathe 3,2,1,0

6 x 75 kick 1:20 with a board.

400 IM perfect swim

16 x 25 Rowdy’s

Warm down.

 

300 swim/ 300 kick warm up

 

8 x 100 free – 4 on 1:20, 4 on 1:25

100 easy back

6 x 300 – descend 1-3, 4-6, 4:00, 3:55, 3:50  give 1:00 rest between 4 and 5

6 x 100 back 1:35

5 x 200 – evens are free, odds are stroke 3:15

4 x 100 breast 1:40

300 board kick (social)

8 x 50 – 4 breaths for each 50 on :100

10 minutes of vertical kick – kick for 20, reast for 10.

 

3 x 100 1:45

 

4 x 225 – 50 easy, 100 race, 75 stroke build by 25 – 20 sec

8 x 25 blast :30

4 x 150 – last 75 sprint 2:15

8 x 25 blast :30

4 x 100 best stroke race 20 sec

8 x 25 2nd half sprint :30

300 board kick

7 x 50 free :55

6 x 25 under water :30

200 choice stroke drill/swim by 25

8 x 25 free – 1 breath :30

200 kick

300 swim

 

4 x 100 1:45

 

3 x 200 free on 2:30

150 breast pull/free kick

3 x200 break at 100 and 150 3:00

50 recovery

2 x 200 fly break at 100 and 150 3:15

100 kick with board

2 x 200 back 3:15

400 free pull

6 x 50 – 4 breaths 1:00

8 x 25 blasts :30

700 odd 50 under water

10 x 25 – odd under water :30

12 x 25 streamline kick :30

6 x 75 pull 1:00

200 time swim

______________________________________________________________________

 

3 x 150 2:15

 

6 x 100 free 1:20

4 x 300 locomotor 20 seconds rest

6 x 100 back 1:30

4 x 200 – mid 100 is breast pull/free kick

6 x 100 breast 1:45

4 x 250 – 50 fly, 50 back, 50 breast, 100 free 3:45

6 x 100 fly 1:45

 

6 x 100 1:40

 

12 x 50 free – kick 25, swim 25 2 breaths 1:00

6 x 150 free – 50 sprint 4 breaths, 25 recovery, repeat 2:00

300 board kick, sprint odd 25’s

6 x 125 back – 1:50

200 back recovery swim 60%

6 x 100 fly – 50 sprint, 25 recovery, 25 sprint 1:45

16 x 25 – breath 3,2,1,0 on :30

3 x 200 IM drill first 25 each stroke 2:15

7 x 100 free – first 3 on 1:25, 30 seconds rest, last 4 on 1:20

250 breast kick, hands on butt

3 x 150 breast double pull outs – 2:30

8 x 25 blast – best stroke :30

 

 

 

300 board kick

200 swim

 

Repeat this 3 times

3 x 200 best stroke – 100 at 70% and perfect, 125 hard. 20 seconds rest.

8 x 25 under water :30

4 x 125 free break at the 100 5 seconds, no breath for last 25 1:45

50 recovery swim

8 x 75 free 1:00

 

Repeat 2 times

600 swim – 75 free 25 stroke, repeat

10 x 50 – :45

100 recovery

4 x 75 best stroke build by 25 1:10

 

 

4 x 100 1:45

 

Repeat 2 times

12 x 50 free – do in sets of 4, 30 sec rest between, drop stroke cycle  :50

100 free recovery

4 x 50 best stroke drop stroke cycle  :50

50 free recovery

2 x 200 breast – first 200 double pull outs second just race.

4 x 100 back – race 30 seconds rest get times.

50 free recovery

12 x 25 rowdys

400 free breath every 6 or 7

3 x 100 IM on 1:35

100 recovery

1000 swim

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5 x 50 1:00

 

250 breast kick, hands on butt

3 x 150 breast double pull outs – 2:30

8 x 25 blast – best stroke :30

4 x 75 board kick – sprint 1 and 3 25  on 1:40

6 x 200 – 75 free build by 25, 50 recovery, 75 stroke last 25 sprint 3:30

6 x 25 blast – choice :40

4 x 50 free descend each 50 by 5 seconds starting at :55

4 x 50 free race 1:10

400 swim – 50 free/50 stroke, 2nd and 4th 100 race

300 free – breath every 5 or 6

Starts turns, relays.

6 x 75 1:30

 

800 swim – every odd 100 stroke

400 breast pull/free kick

 

Repeat 4 times – go right into recovery swim after 5 seconds.  30 seconds to next swim, 1:00 to repeat set.

 

100 race best stroke

50 recovery

50 kick best stroke

100 race free

75 recovery

50 race free

25 recovery

 

 

12 x 25 choice second half of 25 is race :40

8 x 25 free no breath :30

 

3 x 100 1:45

 

Repeat 3 times – 15 sec between swims, 1:00 between full sets

6 x 125 – 75 choice, 25 kick, 25 recovery 2:00

2 x 25 under water :30

6 x 100 – 50 choice, 25 kick, 25 recovery

6 x 25 sprint choice :40

200 free – last 75 race

 

300 swim

 

600 swim

300 board kick

 

Time a 50 of best stroke off blocks

6 x 100 break at 75 – 2:00 choice

Time a 50 free off blocks

4 x 100 free race 2:00

300 swim working perfect turns and breathing, choice

100 free time off of blocks.

8 x 50 kick 1:15

12 x 25 choice :40

8 x 25 free on :35

200 choice swim, perfect 80%

300 stretch out swim

 

1000 swim (if room, if not break it up) 100 kick/100 free/100 pull – repeat

3 x 200 pull back/free by 50’s – 15 sec rest

8 x 150- sprint kick in and out of walls easy in middle, 1 each stroke.

4 x 100 free – descend time by 5 sec start at 1:25.  Repeat set 3 times.

16 x 25 sprints – breath 3,2,1,0 and do 3 rounds

200 IM kick

200 warm down

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150 free/50 ch kick/150 stroke/50 free kick – warm up

5 x 100 back 3rd lap kick – 1:45

4 x 200 free breathing every 3 strokes and then 5 strokes by 50’s – 20 sec rest

8 x 50 kick with boards on :55

4 x 50 free – 1 breath 2nd lap 1:00

8 x 75 free pull 1:05

300 warm down