Recent Workouts by Chris Sikich: Copy and paste the workout (s) of interest into MS Word or other program and then print.

Long Course Meters

Thursday 6/19/2014

400 warm up

300 free @ 6:00
3 x 100 IM @ 2:30
2 x 150 free @ 3:00
4 x 75 fly/back/breast (yea, stop in the middle) @ 2:00
6 x 50 kick @ 1:15|
Broken 300: (50 fly or back @ 15 seconds rest, 100 free @ 15 seconds rest, 50 back or breast) @ 6:30
12 x 25 stroke IM order @ :45

Tuesday 6/17/2014

400 warm up
12 x 100 @ 2:00 descend 1-4, 5-8, 9-12

4 x 50 kick @ 1:15

Straight thru
200 IM @ 4:30
200 free @ 4:00
100 IM @ 2:30
100 free @ 2:00
50 IM (yup) @ 1:15
50 free @ 1:00

6 x 50 breath control (breath every 4 strokes, 6, 8, 6, 4)

Sunday 6/15/2014

400 warm up
2 x 300 moderate @ 6:00
6 x 50 kick @ 1:30
3 x 200 descend @ 4:00
6 x 50 odds otter, evens halfway underwater dolphin @ 1:15
6 x 100 odds IM, evens free @ 2:00
4 x 150, 50 stroke, 100 free @ 3:00

Thursday 6/12/2014

400 warm up
2 x 250 @ 5:00

Go through twice
100 fly (drill if necessary) @ 3:00
2 x 50 free @ 1:00
100 back @ 3:00
2 x 50 free @ 1:00
100 breast @ 3:00
2 x 50 free @ 1:00
100 free @ 2:00
2 x 50 free @ 1:00
Extra rest

Next set: 4 x 100 kick choice @ 2:30

100 warm down

Sunday 6/8/2014

400 warm up

Go through four times,
200 free (descend each time through) @ 4:00
4 x 50 stroke @ 1:15

6 x 50 kick choice @ 1:30

4 x 100 Descend freestyle @ 2:30
1. No equipment
2. Paddles only
3. Fins only
4. Paddles and fins

6 x 50 breath control (every 4 strokes, 8, 10, 10, 8, 4) @ 1:00

(Bonus set for those who asked for extra: Super 1,000 No free on the 50s)
100 easy

Saturday 6/7/2014

400 warm up
2 x 250 @ 5:00

Go through twice
100 fly (drill if necessary) @ 3:00
2 x 50 free @ 1:00
100 back @ 3:00
2 x 50 free @ 1:00
100 breast @ 3:00
2 x 50 free @ 1:00
100 free @ 2:00
2 x 50 free @ 1:00
Extra rest

Next set: 4 x 100 kick with fins @ 2:30

100 warm down

Tuesday 6/3/2014

5 x 200 descend @ 4:00

Go through four times
100 IM @ 2:30
3 x 50 stroke @ 1:15


4 x 50 breath control (every 4 strokes, then 6, 8, 10)

Sunday 6/1/14

400 warm up
3 x 300 @ 6:00
12 x 100 descend 1-4, 5-8, 9-12, @ 2:00
4 x 50 kick @ 1:15
100 easy
Total: 2800
Saturday 5/31/14
400 warm up
200 @ 4:00
2 x 100 @ 2:00
4 x 50 @ 1:00
4 x 50 @ 1:00
2 x 100 @ 2:00
200  @ 4:00
Go through 4 times
100 IM @ 2:30
50 otter kick @ 2:00
4 x 50 breath control (breathing every 4 strokes on 1, every 6 strokes on 2, every 8 strokes on 3 and every 12 strokes on 4)
Total: 2400

Thursday 5/29/14

400 warm up


4 x 250 free @ 4:30
4 x 150 (50 stroke/100 free) @ 3:30
4 x 100 free @ 2:00
4 x 50 stroke @ 1:15

2 x 50 w/zoomers descend 1-2
2 x 50 otter kick w/ fins
2 x 50 with fins dolphin underwater as far as you can go

100 cool down
Total: 3000

Tuesday 5/27/14

400 warm up
4 x 100 descend 1-4 @ 2:00
4 x 50 2 and 4 are fast @ 1:00 plus :30 after last one
3 x 100 descend 1-3 @ 2:15
4 x 50 1 and 3 are fast @ 1:00 plus :30
2 x 100 descend 1-2 @ 2:30
4 x 50 2 and 3 are fast @ 1:00 plus :30
100 fast @ 3:00
4 x 50 1 and 4 are fast @ 1:00
4 x 100 kick w/ fins @ 2:20
100 cool down
total: 2700

Memorial Day 5/26/14

10-minute warm up.

400 free @ 7:30

2 x 200 free @ 4:00

4 x 100 @ 2:00

8 x 50 @ 1:00

—-

200 IM @ 4:45

2 x 100 IM @ 2:30

4 x 50 IM order @ 1:15

Total: 2200.

Sunday 5/25/14

10-minute warm up

4 x 300 @ 5:30

4 x 100 Kick with fins @ 2:00

12 x 50 @ 1:00 (fly/free, back/free, breast/free, repeat)

100 for time

100 easy

Total 2400.

Saturday 5/24/14

10-minute warm up

200 @ 4:15

4 x 50 IM order @ 1:15

200 @ 4:00

4 x 50 breathe every four strokes @ 1:15

200 @ 3:45

4 x 50 kick with fins (25 dolphin underwater/25 free @ 1:15

200 @ 3:30

4 x 50 pull with paddles and buoy @ 1:15

200 @ 3:15

4 x 50 kick fast with Zoomers while swimming 1 is moderate, 2 and 3 are FAST, 4 is moderate @ 1:15

200 (try to make it under 3:00)

Total: 2200 meters plus warmup

5/8/14 bring fins and paddles.

10 minute warm up

8 x 100 moderate pace @ 1:30 or 7 x 100 @ 1:45 or 6 x 100 @ 2:00

 25s to failure with paddles: @ 1:00, :55, :50, :45, :40, :35, :30, :25, :20, :15 followed by extra rest.

 6 x 50 stroke drill ( no free) @ 1:15

 25s to failure with fins @ 1:00, :55, :50, :45, :40, :35, :30, :25, :20, :15 followed by extra rest.

 6 x 50 stroke drill (no free) @ 1:15

 25s to failure with paddles and fins @ 1:00, :55, :50, :45, :40, :35, :30, :25, :20, :15 followed by extra rest.

cool down

2150 yards plus warm up/cool down

5/6/2014 Tuesday.  Warm up 10 minutes

8 x 150: 50 stroke, rest 15 seconds, 100 free @ 3:00

4 x 75 kick @ 2:00

Straight thru, no extra rest, the first one in each set is your recovery

4 x 50 descend @ 1:00

4 x 50 descend @ 1:15

4 x 50 descend @ 1:30

Cool Down.  Total 2100 plus w/u and cd.

 

5/4/2014 Sunday.  Warm up.

Go through 4 times, once per stroke

25 kick @ :40

50 drill @ 1:00

75 swim @ 2:00

8 x 100 (75 fly/back/breast, rest 15 seconds, 25 free one breath) @ 2:15

6 x 75 kick choice @ 1:45

8 x 25 @ :30 or :40  (3, 2,1,0,0,1,2, 3)

Cool down.   Total 2250.

 

5/3/2014 Saturday.  10 min warm-up.

Straight thru w/ no extra rest;

switch to 75s/25s when you can’t make the interval.

3 x 100 @ 2:10

3 x 50 @ 1:05

3 x 100 @ 2:00

3 x 50 @ 1:00

3 x 100 @ 1:50

3 x 50 @ :55

3 x 100 @ 1:40

3 x 50 @ :50

3 x 100 @ 1:30

3 x 50 @ :45

3 x 100 @ 1:20

3 x 50 @ :40

Cool down.  Total  2700.

 

5/1/2014 Thursday.  10 min warm-up

12 x 50: 25 drill/25 swim IM order @ 1:00

10 x 100 hold best average time @ 2:15

6 x 50 kick @ 1:20

4 x 25 gut-buster at your go

Cool down.  Total 2000.

 

4/29/2014 Tuesday. 10 min warm-up

12 x 50 @ 45; or 11 x 50 @ :50; or 10 x 50 @ :55; or 9 x 50 @ 1:00

Go through 5 times

150 free @ 3:00

100 IM @ 2:00

50 Otter kick @ 2:00

8 x 50 w/ fins strong underwater dolphin at least half way both lengths

8 x 25 breath control at 0:30 or 0:40 (3,2,1,0,0,1,2,3)

Cool down.  Total 2700.

 

Thursday 4/24/2014.  Warm up – 10 minutes

Extra rest after each set

4 x 100 free(or 75) @ 1:20

4 x 100 free (or 75) @ 1:30

4 x 100 free (or 75) @ 1:40

4 x 100 free (or 75) @ 1:50

4 x 100 free (or 75) @ 2:00

Cool Down. Total 2000 plus wu/cd.

 

Tuesday 4/22/2014.  Warm up – 10 minutes

4 x 125 choice @ 2:30: 25 moderate, 50 build, 25 fast, 25 easy

Go through four times, once per stroke

50 kick @ 1:15

50 drill @ 1:10

50 swim @ 1:00

100 IM @ 3:00

Next set:

4 x 75 fly/back/breast @ 1:40

4 x 50 IM roll @ 1:10

4 x 25 one of each stroke @ :30

Cool down.  Total 2100 plus wu/cd

 

4/20/2014. Sunday. 10 min warm up

4 x 250 @ 4:00

25 fly @ 0:30; 50 back @ 1:00; 75 breast @ 1:30; 100 free @ extra rest

50 fly @ 1:00; 75 back @ 1:30; 100 breast @ 2:00; 25 free @ extra rest

75 fly @ 1:30; 100 back @ 2:00; 25 breast @0:30; 50 free @ extra rest

100 fly @ 2:00; 25 back @ :30; 50 breast @ 1:00; 75 free @ extra rest

5 x 100 kick @ 2:00

Cool down. Total 2500 plus w/u c/d

 

4/19/2014.  Saturday. 10 min warm up

In each set of 3 below, the 1st is easy, 2nd is moderate and 3rd is fast

3 x 25 @ 0:30

3 x 50 @ 1:00

3 x 75 @ 1:20

3 x 100 @ 1:40

3 x 125 @ 2:00

3 x 125 @ 2:00

3 x 100 @ 1:40

3 x 75 @ 1:20

3 x 50 @ 1:00

3 x 25 @ 0:30

Cool down. Total 2250 plus w/u c/d

 

4/17/2014.  Thursday. 10 min warm up

6 x 150 @ 2:45

6 x 75 kick @1:45

12 x 50 IM roll @ 1:00

8 x 25 @ :40 (3, 2, 1, 0, 0, 1, 2, 3)

Cool down. Total 2150 plus w/u c/d

 

4/15/2014.  Tuesday.  10 min warm up.

12 x 75 IM order kick, drill, swim @ 1:40

5 x 50 otter kick @ 1:10

8 x 100 @ 2:00 descend 1-4, ascend 5-8

5 x 50 swim down, flip, underwater dolphin kick @ 1:10

Cool down. Total  2200 plus w/u c/d

 

HIATUS…

2/19/2014.  Wednesday.  10 minute warm up

500 for time (not for extra warm up)

9 x 150 (50 stroke fast (no free), 15 seconds rest, 100 moderate free) @ 3:00

4 x 50 kick @ 1:10

100 easy

4 x 25 sprint off the blocks @ 1:00 (or so)

Cool down, your choice. Total 2250 plus wu/cd.

 

2/18/2014.  Tuesday.  Warm-up your choice.

12 x 50 @ :45; or 11 x 50 @ :50; or

10 x 50 @ :55 or 9 x 50 @1:00

4 x 200 stroke or IM @ 4:00

8 x 75 (25 sprint stroke, 50 easy free) @ 1:30

4 x 100 kick @ 2:15

Cool down, your choice. Total 2600 plus wu/cd.

 

2/16/2014.  Sunday.  Warm-up your choice.

1 x 200 Free Rest :30

1 x 200 Back kick Rest :30

2 x 100 Choice (two different strokes) Rest :30

Main Set

1 x 500 Super 500 (Fly on 25s) @ :30/length

1 x 500 Super 500 (Back on 25s) @ :30/length

1 x 500 Super 500 (Breast on 25s) @ :30/length

5 x 100 Odds: I.M. / Evens: Free @ 2:00.

Cool down, your choice.  Total 2600 plus wu/cd.

 

2/11/2014.  Tuesday Warm-up your choice.

8 x 50 moderate @ 1:00, or 10 x 50 @ :50, or 12 x 50 @ :45

Main Set:  Repeat 4 times: Fly the first time thru on stroke, then back, breast, free.
125: 25 stroke, 100 free @ 2:30
100:  25 stroke, 75 free @ 2:00
75:  25 stroke, 50 Free @ 1:30
50: 25 stroke, 25 free @ 1:00
25 stroke (IM order) at 1:15

200 cool down if you’re doing the IU meet

Cool down, your choice.  Total 2100 plus wu/cd.

 

2/9/2014 Sunday.  Warm-up your choice.

4 x 200 or 250 descend @ 4:00

8 x 75 fly/back/breast odds; free evens @ 1:30

12 x 50 free descend 1-4 @ 1:00, descend 5-8 @ 1:15, descend 9-12 @ 1:30

4 x 25 hard kick no fins

Cool down, your choice.  Total 2100 plus wu/cd.

 

2/8/2014 Saturday.  Warm up your choice

Super 500 (no free 25s)

We’ll stop to regroup after each set. Try to maintain pace throughout

4 x 75 or 100 @ 1:15

4 x 75 or 100 @ 1:25

4 x 75 or 100 @ 1:35

4 x 75 or 100 @ 1:45

4 x 75 or 100 @ 1:55

Cool Down.  2000 yards plus wu/cd.

2/6/2014.  Thursday. Warm up your choice

4 x 300 @ 5:30 odds free, evens IM

Repeat four times

25 moderate recovery @ :30

50 moderate @ 1:00

75 fast @ 1:30

100 faster @ 2:00

Cool down your choice.  2200 total plus wu/cd

2/2/2014 Super Bowl Sunday

3 x 200 negative split @ 3:30

Go through four times, once per stroke

100 @ 2:15

2 x 50 @ 1:00

4 x 25 @ :30.  extra rest

6 x 50 kick @ 1:00, odds otter kick, evens swim 25 flip, underwater dolphin kick

Cool down your choice.  2400 total plus wu/cd

2/1/2014 Saturday.  Warm up your choice

3 x 200 Choice @ 3:30

X 6:  1 x 100 Free @ 1:45

X6: 1 x 75 No Free @ 1:45

3 x 50 Desecend @ 0:55

3 x 50 Desecend @ 1:00

3 x 50 Desecend @ 1:05

Cool down your choice.  Total 2100 plus wu/cd

Thursday 1/30/2014.  Warm up your choice

21 x 75 (or 100) as follows

@2:00, 1:50, 1:40, 1:30, 1:20, 1:10

@1:50, 1:40, 1:30, 1:20, 1:10

@1:40, 1:30, 1:20, 1:10

@1:30, 1:20, 1:10

@ 1:20, 1:10

@ 1:10

Cool down your choice. Total 2100

 

Tuesday 1/28/2014.  Warm up – choice

400 @6:30

4 x 100 IM @ 2:00

2 x 200 neg split @ 3:30

8 x 50 kick @ 1:10

100 easy

4 x 75 choice

Cool down your choice.  2000 total plus wu/cd.

 

Sunday 1/26/2014.  Warm up your choice

8 x 100 @ 1:30 or 8 x 75 @ 1:30

4 x 25 kick on :30

7 x 75 @ 1:10 or 7 x 50 @ 1:10

5 x 25 kick on :30

8 x 50 on :45 or 6 x 50 on 1:00

6 x 25 kick on :30

Cool down your choice.  Total 2100

1/19/2014 Sunday. FITNESS SERIES #2. 

Swim 30 min or 60 min for distance. You may submit your 60 minute swim to One-Hour Postal National Championship for $7.

 

1/18/2014 Saturday. Warm up your choice

6 x 150 (or 125 or 100) @ 2:30

6 x 50 kick w/fins @ 1:15 (first 25 underwater)

8 x 75 @ 1:30. Odds IM (fly, back, breast) evens, Freestyle

8 x 25 IM @ 0:30

Cool down your choice. Total 2000 plus wu/cd.

1/16/2014 Warm up your choice.

5 x 200 @ 4:00 as follows:

  • 200 free,
  • 200 IM,
  • 200 free,
  • 200 back or breast or fly,
  • 200 free, (2 x 100 IM)

4 x 75 @ 1:30

5 x 100 @ 2:00 as follows

  • 100 free,
  • 100 fly or back,
  • 100 free,
  • 100 back or breast,
  • 100 free

4 x 50 kick @ 1:00

Cool down your choice. Total 2100 plus wu/cd

1/14/2014.  Warm up your choice

12 x 50: IM order 25 drill/25 swim @ 1:00

Test Set:

10 x 100 all freestyle @ 2:15: Hold the fastest pace possible.

We’ll do this set again and look for improvement.

100 easy

4 x 100 kick @ 2:15

Cool down your choice. Total 2100 plus wu/cd.

Below are 8 workouts from early January 2014 and late December 2013.  Enjoy.

#1 Warm-up… your choice

Happy 100’s as follows…

18 x 100 (or 75s) starting on 2 min interval.  Drop 3 seconds from the interval after each 100.

e.g 100 @ 2:00;

100 @ 1:57

100 @ 1:54 etc…  last one on 1:09

12 x 25 IM order @ 0:35

8 x 25 fast with fins

Total 2300 Plus warm-up/cool-down

#2 Warm-up… your choice

Main set

1 x 100 free @ 1:30

2 x 100 free @ 1:40

3 x 100 free @ 1:50

4 x 100 free @ 2:00

1 x 300 IM (kick, drill, swim each stroke)

3 x 200 choice @ 4 min

8 x 25 fast with fins @ 30 sec.

 Cool down – your choice.  Total 2100 plus warm-up/cool down

#3 Warm-up… your choice

Main set

100 @ 2 min

4 x 25 fly @:45

200 @ 4 min

4 x 25 back @ :45

300 @ 5:30

4 x 25 breast @ :45

400 @ 7 min

4 x 25 kick @ :45

300 @ 5:30

4 x 25 dolphin kick underwater @:45

200 @ 4 min

4 x 25 otter kick @ :45

100 @ 2 min

Cool down – your choice.  Total 2200 plus warm-up/cool down

HAPPY NEW YEAR  1/1/2014 Wednesday Warm-up your choice

50 x 50

Cool down- your choice.  Total 2500 plus wu/cd 

12/29/2013 Sunday – Warm-up your choice

First Set – Go through five times

125 free @ 2 min

25 fly @ :30

25 back @ :30

25 breast @ 1:00

Next set: 6 x 50 otter kick @ 1 min

Last set: 7 x 100 swim @ 1:45. Alternate 1st, 2nd 3rd and 4th 25 yard fast on each one, then fast 50s on 1st, middle and last 50 of each 100).  Is that complicated?

Cool down your choice.  Total 2000 plus wu/cd

 

12/28/2013 Saturday – Warm-up your choice

Main Set – Go through twice

200 free @ 3:30

50 otter kick @ 1:00

200 neg split free @3:30

50 kick (10 dolphin kicks off each wall)

200 free (first 100 fast; 2nd 100 recovery) @ 4 min

10 x 50 moderate @ 1 min

Cool down – your choice.  Total 1900 plus wu/cd

12/26/2013 Thursday – Warm-up your choice

4 x 100 (or 75) on 1:55

4 x 100 (or 75) on 1:45

4 x 100 (or 75) on 1:35

4 x 100 (or 75) on 1:25

4 x 100 (or 75) on 1:15

NASTI 25s @ 0:30 4 fly; 4 IM, 4 back, 4 IM, 4 breast, 4 IM,  4 free, 4 IM.

Cool down – your choice.  Total 2800 plus warm-up-cool down.

 

12/22/2013 – Warm-up your choice

3 x 200 free with fins

8 x 25 choice

10 x 50 free with fins

1 x 300 recovery

1 x 100 sprint

4 x 25

Cool down – your choice.  Total 1800 plus warm-up-cool down

12/21/2013 – Warm-up your choice

Repeat 4 times:

200 swim @3:15

100 @ 1:45

3 x 50 stroke @ 1 min

100 kick recovery

Cool down – your choice.  Total 2200 plus wu/cd

12/04/2013 Wednesday.  10 min warm up

20 x 100 @ 1:30 or,

17 x 100 @ 1:45 or

15 x 100 @ 2:00 (You want 10-20 seconds of rest after each one.)

4 x 75 IM order @ 1:30

4 x 50 swim down/underwater dolphin back @ 1:00

4 x 25 otter kick @0:30

Cool-down.  Total 2600 (or 2300; or 2100) plus warm-up/cool down.

Sunday 12/1/2013

10 min warm-up

200 IM @ 3:00

75 or 100 free @ 2:00

200 IM @ 3:15
75 or 100 free @ 1:50
200 IM @ 3:30

75 or 100 free @ 1:40

200 IM @ 3:45
75 or 100 free @ 1:30
200 IM @ 4:00
75 or 100 free @ 1:20
200 IM @ 4:15

75 or 100 free @ 1:10

200 IM @ 4:30
75 or 100 free @ 1:00

Saturday 11/30/2013

10 minute warm up

500 @ 8:00
2 x 250 @ 4:00

5 x 100 IM @ 2:00
10 x 50 kick @ 1:10

20 x 25 @ :30 (3 fly, 3 back, 3 breast, 3 free, 2 fly, 2 back, 2 breast, 2 free)

Friday 11/29/2013 10-minute warm up

300 @ 5:00 (1:40 pace to make interval)

2 x 150 @ 2:20
3 x 100 @ 1:40
6 x 50 @ 1:00
12 x 25 @ :30

200 IM @ 4:00
2 x 100 IM @ 2:00

4 x 50 IM order @ 1:00
8 x 25 IM order @ :30

Thursday 11/28/2013 Thanksgiving.  10-minute warm up

3 x 400 @ 6:30 (1:40 pace to make the interval)

4 x 100 kick @ 2:00

8 x 75 fly/back/breast odds, free evens @ 1:30

8 x 25 odds fast @ :25, evens easy @ :35

Tuesday 11/26/2013

10-minute warm up

6 x 150 @ 2:30

4 x 75 otter  kick @ 1:40

12 x 50 @ 1:00 25 stroke/25 free

200 kick

4 x 25 @ :30
4 x 25 @ :25
4 x 25 @ :20

Sunday 11/24/2013. 

10 minute warm up

20 x 125 or 100 @ 2:00

5 x 50 choice stroke @ 1:00

5 x 50 kick @ 1:00.   3000 yards total

11/23/2013 Saturday (short course yards)

Warm Up

1 x 200 Free Rest :30

1 x 200 Back kick, Rest :30

2 x 100 Choice (two different strokes) Rest :30

Main Set

1 x 300 I.M. (kick>drill>swim each stroke)

6 x 100 Choice @ 1:50

6 x 50 Fly>Fr>Bk>Fr>Br>Fr @ 1:10

4 x 75 Choice (goal 100 PR + :03) @ 1:45

12 x 25 I.M. order @ 0:30

Cool Down

1 x 200 Easy 200 Total 2600 y

Nov 21, 2013.  Thursday.  Warm up 500 yards or 10 min (choice).

Super 500 (butterfly 25s)

Super 500 (backstroke 25s)

Super 500 (breaststroke 25s)

Super 500 (free 25s) – do IM on the main part

Super 500 (kick 25s @ :40)

Total 3000 yards.

 Nov 20, 2013. Wednesday.  Warm up 500 yards or 10 min (choice).

3 x 300 free, IM, choice @ 5:30

We’ll regroup after each set

6 x 75 or 100 @ 1:30

5 x 75 or 100 @ 1:25

4 x 75 or 100 @ 1:20

3 x 75 or 100 @ 1:15

2 x 75 or 100 @ 1:10

1 x 75 or 100 @  1:05

4 x 50 kick IM order @ 1:00

TOTAL 3175 yards

Nov 17, 2013. Sunday.  Warm up 500 yards or 10 min (choice).

Regroup after each set.

4 x 100 or 75 on 1:55

4 x 100 or 75 on 1:45

4 x 100 or 75 on 1:35

4 x 100 or 75 on 1:25

4 x 100 or 75 on 1:15

NASTI 25s @ :30 4 fly, 4 IM order, 4 back, 4 IM order, 4 breast, 4 IM order, 4 free, 4 IM order

Nov 16, 2013. Saturday.  Warm up 500 yards or 10 min (choice).

4 x 300 @ 5:00

10  x 75 @ 1:30 as follows:

1) fly,fly,fly

2)fly, fly back

3) fly, back, back

4) back,back,back

5)back,back,breast

6) back,breast,breast

7) breast,breast,breast

8) breast,breast,free

9) breast,free,free

10) free,free,free

6 x 25 hard kick no fins @ 10 seconds

 Nov 14, 2013. Thursday.  Warm up 500 yards or 10 min (choice).

200 IM @ 4:00

4 x 50 fly @ 1:15

200 IM @ 4:00

4 x 50 back @ 1:15

200 IM @ 4:00

4 x 50 breast @ 1:15

200 IM @ 4:00

4 x 50 free @ 1:00

4 x 100 w’ fins 7 kicks off start, 6 off the first wall, 5 off the second wall, 4 off the last wall. @ 2:00

8 x 50 kick @ 1:10

 Nov 12, 2013. Tuesday.  Warm up 500 yards or 10 min (choice).

8 x 50 @ 0:45 or 7 x 50 @ :50 or 6 x 50 @ :55

100 IM (or 75 fly/back/breast) on 1:30

200 Free on 4:00

100 IM (or 75) on 1:40

200 Free on 3:45

100 IM (or 75) on 1:50

200 (0r 150) Free on 3:30

100 IM (or 75) on 2:00

200 (or 150) Free on 3:15

100 IM (or 75) on 2:10

200 (or 150) Free on 3:00|

100 IM (or 75) on 2:20

200 (or 150) Free on 2:45

100 IM (or 75) on 2:30

200 (or 150) Free @ 2:30

4 x 25 hard kick no fins @ 10 seconds rest

100 Cool down.

Workouts resume in the Fall of 2013.

3/30/2013 Saturday

Warm Up

1 x 200 Free Rest :30

1 x 200 Back kick Rest :30

2 x 100 Choice (two different strokes) Rest :30

Swim to Failure Interval Chart

No. Leave Interval No. Leave Int.       No. Leave Int.

1        0:00 2:12     9 16:12 1:48          17 29:12 1:24

2        2:12 2:09     10 18:00 1:45         18 30:36 1:21

3        4:21 2:06     11 19:45 1:42         19 31:57 1:18

4        6:27 2:03     12 21:27 1:39         20 33:15 1:15

5        8:30 2:00     13 23:06 1:36         21 34:30 1:12

6        10:30 1:57    14 24:42 1:33         22 35:42 1:09

7        12:27 1:54    15 26:15 1:30         23 36:51 1:06

8        14:21 1:51    16 27:45 1:27         24 37:57 1:03

 

3/28/2013 Thursday

Warm Up

1 x 200 Free Rest :30

1 x 200 Back kick Rest :30

2 x 100 Choice (two different strokes) Rest :30

Main Set

1 x 200 Choice (Descend each time trough) @ 3:45

3 x 50 Drill>Swim @ 1:15

1 x 75 Easy Speed Free @ 1:30

1 x 25 Fast (I.M. order) @ 0:45

1 x 50 Kick @ 2:00 150

2 x 250 Decline (4>3>2>1) free with fins @ :30/length

Cool down 1 x 200 Easy 200. Total 2800 m

3/27/2013 Wednesday

Warm up

1 x 200 Free Rest :30 200

1 x 200 Back kick Rest :30

2 x 100 Choice (two different strokes) Rest :30

Main Set

12 x 25 Favorite Drills @ 0:40

6 x 50 Free with double somersault turns @ 1:00

8 x 25 Mid length turns @ 0:45

8 x 50 Tennessee Turns @ 1:15

4 x 50 Triangles @ 2:00

Cool Down 1 x 200 Easy. Total 2200 meters

 

3/26/2013 Tuesday

Warm up

1 x 200 Free Rest :30

1 x 200 Back kick Rest :30

2 x 100 Choice (two different strokes) Rest :30

Main Set

1 x 500 Super 500 (Fly>Bk>Br$ on 25s) @ :25/length+:10

Repeat 6 times

  • 1 x 50 No Free @ 1:10
  • 1 x 50 Free @ 0:50

4 x 125 Choice @ 2:15

8 x 25 I.M. order @ 0:40

Cool-down 1 x 200 Easy. Total 2600 m

3/23/13 — 3/24/13 GRIN Championships at North Central High School

3/21/2013 Thursday.  Easy workout your choice – taper for GRIN Championships.

work on relay starts and regular block starts and turns.

3/20/2013 Wednesday (short course meters)

Warm Up

1 x 200 Free Rest :30

1 x 200 Back kick Rest :30

2 x 100 Choice (two different strokes) Rest :30

Main Set

4 x 100 Fast middle 25 (2nd turn) @ 2:30

1 x 75 Choice (goal 100 SCY PR + :01)

6 x 50 Drill>Build @ 1:30

1 x 75 Choice (goal 100 SCY PR + :01)

4 x 25 Relay Starts

Cool Down 1 x 200 Easy Total 1750 m

 

3/19/2013 Tuesday (short course meters)

Warm Up

1 x 200 Free Rest :30

1 x 200 Back kick Rest :30

2 x 100 Choice (two different strokes) Rest :30

Main Set

1 x 300 I.M. (kick>drill>swim each stroke)

6 x 100 Choice @ 1:50

6 x 50 Fly>Fr>Bk>Fr>Br>Fr @ 1:10

4 x 75 Choice (goal 100 PR + :03) @ 1:45

12 x 25 I.M. order @ 0:30

Cool Down

1 x 200 Easy 200 Total 2600 m

3/17/2013 Sunday

Warm Up

1 x 200 Free Rest :30

1 x 200 Back kick Rest :30

2 x 100 Choice (two different strokes) Rest :30

Main Set

1 x 200 Free Rest :30

1 x 200 Back kick Rest :30

2 x 100 Choice (two different strokes) Rest :30

3 x 200 Free with fins (Factorial kick 10!) @ 4:00

8 x 75 Choice (faster than 100 PR) @ 1:15

10 x 50 Free with fins (work on kicking) @ 1:00

1 x 300 Recovery

1 x 100 Sprint free with fins (faster than PR)

4 x 25 Relay Starts

Cool Down

1 x 200 Easy 200 yds Total 3000 yds

3/16/2013 Saturday

Warm Up

1 x 200 Free Rest :30

1 x 200 Back kick Rest :30

2 x 100 Choice (two different strokes) Rest :30

Main Set

Repeat this 4 times

1 x 200 Choice @ 3:15

1 x 100 Choice (Negative Split) @ 1:45

3 x 50 Fl/Fr > Bk/Fr > Br/Fr @ 1:00

1 x 100 Kick @ 3:00

Cool down  1 x 200 Easy Total 3000 yds

3/14/2013 (Pi Day 3.14)

Warm up (suggestion)

1 x 200 Free Rest :30

1 x 200 Back kick Rest :30

2 x 100 Choice (two different strokes) Rest :30

Main Set

3 x 200 Choice @ 3:15

4 x 125 Choice @ 2:00

8 x 50 Choice @ 0:50

1 x 300 I.M.

4 x 50 Choice (Rest :05>:10>:15)

1 x 100 Fast Choice

Cool Down  1 x 200 Easy Total 2900 yds

Wednesday March 13, 2013.

Warm up (suggestion)

1 x 200 Free Rest :30

1 x 200 Back kick Rest :30

2 x 100 Choice (two different strokes) Rest :30

Main Set

10 x 50 Free Rest :10

5 x 100 75 Easy speed>:10 rest>25 fast @ 2:15

8 x 50 Choice @ 1:10-:05!

4 x 25 Relay Starts 100 yds

Cool Down 1 x 200 Easy. Total 2300 yds


Tuesday, March 12, 2013.
Warm up (suggestion)

1 x 200 Free Rest :30

1 x 200 Back kick Rest :30

2 x 100 Choice (two different strokes) Rest :30

Main Set

8 x 75 Odds: Fly>Bk>Br / Evens: Fr @ 1:30

4 x 150 Choice pace @ 2:30

4 x 150 Fly>Fr>Bk>Fr>Br>Fr @ 3:00

12 x 25 3 Fly>3 Bk>3 Br>3 Fr @ 0:30

Cool Down 1 x 200 Easy Total 2900 yds

3/9/2013 Sunday

Warm up (suggestion)

1 x 200 Free Rest :30

1 x 200 Back kick Rest :30

2 x 100 Choice (two different strokes) Rest :30

Main Set

1 x 300 I.M. (kick>drill>swim ea stroke)

10 x 50 Otter kicks with fins @ 1:00

1 x 300 Free

10 x 50 W/fins (1st 25: free > 2nd 25 underwater dolphin kick)@ 1:00

4 x 75 Free Rest :10  

8 x 25 Sprints with fins @ 0:20

Cool Down 1 x 200 Easy Total 2900 yds

3/9/2013 Saturday.

Warm up (suggestion)

1 x 200 Free Rest :30

1 x 200 Back kick Rest :30

2 x 100 Choice (two different strokes) Rest :30

Main practice

1 x 200 Fr (descend each time thru) @ 3:30

4 x 25 I.M. order @ 0:30

1 x 100 Kick @ 2:30

3 x 100 Build into good turns @ 2:00

Cool down

1 x 200 Easy  2700 yds

3/7/2013 Thursday 

Warm up. 

1 x 200 Free Rest :30

1 x 200 Back kick Rest :30

2 x 100 Choice (two different strokes) Rest :30

Main Set

1 x 100 Choice @ 1:20

2 x 50 Choice @ 1:00

1 x 100 Choice @ 1:30

2 x 50 Choice @ 0:55

1 x 100 Choice @ 1:40

2 x 50 Choice @ 0:50

1 x 100 Choice @ 1:50

2 x 50 Choice @ 0:45

1 x 100 Choice @ 2:00

2 x 50 Choice @ 0:40

1 x 100 Choice @ 1:50

2 x 50 Choice @ 0:45

1 x 100 Choice @ 1:40

2 x 50 Choice @ 0:50

1 x 100 Choice @ 1:30

2 x 50 Choice @ 0:55

1 x 100 Choice @ 1:20

2 x 50 Choice @ 1:00

8 x 25 Fr (8>1 u/w dolphins) @ 0:40

1 x 200 Easy Total 2800 yds

3-5-2013 Tuesday — Snow “storm” has caused practice to be cancelled for this evening… save this workout for later.

Warm-up 

1 x 200 Free Rest :30

1 x 200 Back kick Rest :30

2 x 100 Choice (two different strokes) Rest :30

Main Set

1 x 500 Super 500 (Fly on 25s) @ :30/length

1 x 500 Super 500 (Back on 25s) @ :30/length

1 x 500 Super 500 (Breast on 25s) @ :30/length

5 x 100 Odds: I.M. / Evens: Free @ 2:00

Cool down 1 x 200 Easy Total 2800 yds

Sunday March 3, 2013.  Purdue Masters (iSwim) Meet.

Saturday/Sunday March 2-3, 2013.  No practice due to age group meet.

Thursday, February 28, 2013. Warm up (suggestion)

1 x 200 Free Rest :30

1 x 200 Back kick Rest :30

2 x 100 Choice (two different strokes) Rest :30

Main practice

8 x 50 W/fins (25 fr>25 underwater dolphin kick) @ 1:20

1 x 200 I.M. @ 4:00

1 x 200 Fl>Fr>Bk>Fr>Br>Fr>Fr>Fr @ 4:00

1 x 200 Free @ 4:00

8 x 50 Choice @ 1:10-:05!

4 x 25 Underwater dolphin kick with fins @ 0:45

4 x 50 Kick (no fins) @ 1:00

Cool down 1 x 200 Easy Total 2500 yds

2/27/2013 Wednesday. 

 Warm up (suggestion)

1 x 200 Free Rest :30

1 x 200 Back kick Rest :30

2 x 100 Choice (two different strokes) Rest :30

Main practice

1 x 100 Choice @ 1:20

2 x 100 Choice @ 1:30

3 x 100 Choice @ 1:40

4 x 100 Choice @ 1:50

5 x 100 Choice @ 2:00

4 x 50 Free with fins (dolphin kick 12.5 yds off each wall) @ 1 min.

8 x 25 Sprint free with fins @ 0:25
1 x 200 Easy. Total 2700 yds
Cool down

2/26/2013 Tuesday.  This and future workouts through the State Meet and beyond will be provided by Coach Jeff Maydak. Special thanks go to Chris Sikich for providing workouts for the past several months.

Warm up (suggestion)

1 x 200 Free Rest :30

1 x 200 Back kick Rest :30

2 x 100 Choice (two different strokes) Rest :30

Main practice

Repeat 8 times:

1 x 75 I.M. order (kick>drill>swim) @ 1:40

1 x 100 Free (negative split) @ 1:50

1 x 25 I.M. order (fast) @ 0:45

—-

On the eight 25s below, Streamline, set a goal of at least 3 dolphin kicks off the wall in perfect streamline position before starting the breakout for free, back, or fly. For breaststroke, do two full pullouts underwater. You may want to alternate when you do the permitted dolphin kick… either before or after the pullout (but legally after you initiate the first pull). – One the last set, swim 4 lengths without breathing on the fastest interval that you can handle.

8 x 25 Streamline (choice of stroke) @ 0:40

4 x 25 Breath Control – no breath set

Warm down

1 x 200 Easy Total 2700 yds

2/24/2013 Sunday. Third installment (of three) in the Fitness Series.

Swim 30 min or 60 min for distance.

2/23/2013 Saturday.  

3 x 200 descend @ 3:30

Go through once per stroke
4 x 25 stroke @ :30, plus :30 extra
100 IM @ 3:00

Go through once per stroke
4 x 25 kick @ :30, plus :30 extra
100 @ 3:00

2/21/2013 Thursday  500 warm-up

Super 500 (no free 25s)

TEST set 10 x 100 freestyle @ 2:15 Hold fastest pace. (This is the third, and likely last, test set. See if you can beat your pace from the first two times we did this.)

8 x 25 hard kick no fins @ 10 seconds rest.

200 Cool Down.  Total 2400

2/19/2013 Tuesday.

400 @ 6:30
4 x 100 IM @ 2:00
2 x 200 negative split @ 3:30
8 x 50 kick @ 1:10
100 easy

From the blocks: 4 x 75 choice sprint @ 4:00

2/17/2013 Sunday  200 warm-up.

300 IM @ 6:00

6 x 50 @ 1:00  OR 50s to failure @ 1:00, :55, :50, :45, :40, :35, extra rest

250 free @ 4:00

6 x 50 @ 1:00 OR 50s to failure @ 1:00, :55, :50, :45, :40, :35, extra rest

200 IM @ 4:00

6 x 50 @ 1:00 OR 50s to failure @ 1:00, :55, :50, :45, :40, :35, extra rest

150 free @ 3:00

6 x 50 @ 1:00 OR 50s to failure @ 1:00, :55, :50, :45, :40, :35, extra rest

100 IM

12 x 50 kick IM order @ 1:10.  Total 3000.

2/16/2013 Saturday.  (IU Masters Meet). Here is the workout for the rest of us.

300 warm up.

1500 yard ladder – 50, 100, 150, 200, 250, 250 200, 150, 100, 50 (interval is 1 minute per 50)

8 x 50 on 1 minute.

200 cool down.  2400 Total.
2/14/2013 Thursday.  

8 x 50 moderate @ 1:00, or 10 x 50 @ :50, or 12 x 50 @ :45

Main Set:  Repeat 4 times: Fly the first time thru on stroke, then back, breast, free.
125: 25 stroke, 75 free @ 2:15
100:  25 stroke, 75 free @ 2:00
75:  25 stroke, 50 Free @ 1:30
50: 25 stroke, 25 free @ 1:00
25 stroke (IM order) at 1:15

200 cool down if you’re doing the IU meet.

2/12/2013 Tuesday. Warm-up your choice

4 x 200 or 250 descend @ 4:00

8 x 75 fly/back/breast odds; free evens @ 1:30

12 x 50 free descend 1-4 @ 1:00, descend 5-8 @ 1:15, descend 9-12 @ 1:30

4 x 25 hard kick no fins

Cool-down your choice

2/10/2013 Sunday

Super 500 (no free 25s)

We’ll stop and regroup after each set, try to maintain pace throughout
4 x 75 or 100 @ 1:15
4 x 75 or 100 @ 1:25
4 x 75 or 100 @ 1:35
4 x 75 or 100 @ 1:45
4 x 75 or 100 @ 1:55

200 kick on your go

2/9/2013 Saturday

4 x 300 @ 5:30 odds free, evens IM

Repeat four times
25 moderate recovery @ :30
50 moderate @ 1:00
75 fast @ 1:30
100 faster @ 2:00

2/7/2013 Thursday

400 @ 6:30
4 x 100 IM @ 2:00
2 x 200 negative split @ 3:30
8 x 50 kick @ 1:10
100 easy

From the blocks: 4 x 75 choice sprint @ 4:00

2/5/2013 Tuesday

3 x 200 negative split @ 3:30

Go through four times, once per stroke
100 @ 2:15
2 x 50 @ 1:15
4 x 25 @ :30
extra rest

10 x 50 kick @ 1:00, odds otter, evens swim 25 flip, underwater dolphin kick

2/3/2013 Sunday.

200 Warm-up

5 x 50s to failure (stop when you fail, extra rest after each time through)

50 @ 1:15, 1:10, 1:05, 1:00, :55, :50, :45, :40, :35, :30.

Next set: 4 x 75 kick @ 1:40

100 Cool-down.  Total 3100 if you did ten 50’s each set. (unlikely)

 

1/30/2013. 500 warm up

8 x 100 on 1:30 or 8 x 75

100 sprint

7 x 75 on 1:10 0r 7 x 50

75 sprint

8 x 50 on :45 or 6 x 50 on 1 min

50 sprint.

50 Cool down.  Total yards 2500.

1/29/2013 Tuesday.  300 warm-up

400 IM

2 x 200  IM @ 4:30

4 x 100 IM @ 2:00

8 x 50 stroke, IM order, @ 1:00

16 x 25: 4 of each stroke, kick, kick, drill, drill, @ :40

200 Cool-down. Total 2500 yards.

1/27/2013 Sunday.  200 Warm-up.

21 x 75 or 100, no extra rest, as follows

@ 2:00, 1:50, 1:40, 1:30, 1:20, 1:10

@ 1:50, 1:40, 1:30, 1:20, 1:10

@ 1:40, 1:30, 1:20, 1:10

@ 1:30, 1:20, 1:10

@ 1:20, 1:10

@ 1:10

8 x 25 hard kick no fins

100 cool down.  Total 2600 yards (or 2075).

1/26/2013 Saturday.  300 warm-up

6 x 75 (or 50) on 1:10

6 x 75 (or 50) on 1:05

6 x 75 (or 50) on 1:00

6 x 75 (or 50) on 0:55

28 x 25 (4 fly, 4 IM, 4 back, 4 IM, 4 breast, 4 IM, 4 free) @ :30

200 cool down.  Total 3000 yards

 

1/24/2013 Thursday.  500 warm-up

4 x 300 choice @ 5:30

5 x 100 from the blocks @ 5:00

300 Cool-down. Total 2500 yards

 

1/22/2013 Tuesday.  300 warm-up.

5 x 200 @ 4:00 as follows: (Free; IM; Free; Back, Breast or Fly; Free)

4 x 75 kick @ 1:30

5 x 100 @ 2:00 as follows (Free, Fly or Back, Free, Back or Breast, Free)

4 x 50 kick @ 1:00

200 Cool-down.  Total 2500 yards

1/20/2013 Sunday Fitness Series at NHS.

Swim 30 or 60 minutes for distance.

Total ?  How far did you go?

1/19/2013 Saturday, at Carmel High School.  300 Warm-up

5 x Super 500.

200 Cool down. Total 3000 yards

1/16/2013 Wednesday.

12 x 50: IM order 25 drill/25 swim @ 1:00

Test Set: 10 x 100 all freestyle @ 2:15: Hold the fastest pace possible. We’ll do this set monthly and look for improvement.

100 easy

4 x 100 kick @ 2:15

1/15/2013 Tuesday.  500 warm up

In each set below: #1 easy, #2 moderate, #3 fast.
3 x 25 @ :30
3 x 50 @ 1:00
3 x 75 @ 1:20
3 x 100 @ 1:45
3 x 100 @ 1:45
3 x 75 @ 1:20
3 x 50 @ 1:00
3 x 25 @ :30
4 x 75 otter kick @ 1:40
4 x 50 swim w/ fins flip, underwater kick @ 1:00

200 Cool down. Total 2700 yards

1/13/2013 Sunday. 500 warm up

1500 Pyramid as follows:  50, 100, 150, 200, 250, 250, 200, 150, 100, 50.  Interval is 1 min per 50 yards.

10 x 50 on 1 min.  (easy 25, hard 25).

200 Cool down. Total 2700 yards.

1/9/2013 Wednesday. 300 Warm-up.

500 free @ 8:00ish

400 IM @ 8:00ish

300 free @ 6:00

200 IM @ 4:00

100 free @ 2:00

From The Blocks 8 x 25 sprint meet strokes @ 2:00, heats go :30 apart.

200 Cool Down.  Total yards 2000

1/8/2013 Tuesday.  200 warm up

200 or 150 Free on 2:30
100 IM (or 75) on 2:30
200 (0r 150) Free on 2:45
100 IM (or 75) on 2:20
200 (or 150) Free on 3:00
100 IM (or 75) on 2:10
200 (or 150) Free on 3:15|
100 IM (or 75) on 2:00
200 (or 150) Free on 3:30
100 IM (or 75) on 1:50
200 (or 150) Free @ 3:45

100 IM (or 75) on 1:40

200 (or 150) Free @ 4:00

100 IM (or 75) on 1:30

200 (or 150) Free @ closing time.

200 Cool down. Total yards 2700

1/6/2013 Sunday. 200 warm up

4 x 175 @ 3:15

4 x 150 (50 stroke, 10 second rest, 100 free) @ 2:15

5 x 100 (or 75) free @ 1:30

2 x 200 IM or stroke @ 4:00

4 x 75 fly/back/breast @ 1:30

4 x 50 kick @ 1:10

4 x 25 underwater @ your go.  Total 3000

1/5/2013 Saturday.  (repeat of 12/29/2012 workout which was cancelled).

300 Warm up.

Go through five times

125 Free @ 2:00
25 Fly @ :30
25 Back @ :30
25 Breast @ 1:00

Next Set: 6 x 50 otter kick @ 1:00

Last set: 7 x 100 swim @ 1:45
1 = 1st 25 fast, 2 = 2nd 25 fast, 3 = 3rd 25 fast, 4 = 4th 25 fast, 5 = first 50 fast, 6 = middle 50 fast, 7 = last 50 fast

300 yards Cool down.  Total 2600 yards

1/2/2013 Wednesday.  Repeat of 12/30/12 workout.

5 x 200 descend @ 3:30 last one is negative split.

5 x 100, odds IM or stroke, evens free @ 2:00

2 x 50 sprint choice from the blocks @ 4:00

200 Cool down. Total 2000 yards

 

1/1/2013. Tuesday.  Happy New Year!  100 warm up.

13 x 200 on 4 min

100 warm down.  Total 2800 yards.

Or  113 x 25 yards. Plus warm-up/cool-down

Total 3025 yards.

 

12/30/2012 Sunday. 200 warm up

5 x 200 descend @ 3:30 last one is negative split.

5 x 100, odds IM or stroke, evens free @ 2:00

2 x 50 sprint choice from the blocks @ 4:00

200 Cool down. Total 2000 yards

Dec 29, 2012 Saturday

300 Warm up.

Go through five times
125 Free @ 2:00
25 Fly @ :30
25 Back @ :30
25 Breast @ 1:00

Next Set: 6 x 50 otter kick @ 1:00

Last set: 7 x 100 swim @ 1:45
1 = 1st 25 fast, 2 = 2nd 25 fast, 3 = 3rd 25 fast, 4 = 4th 25 fast, 5 = first 50 fast, 6 = middle 50 fast, 7 = last 50 fast

300 yards Cool down.  Total 2600 yards

December 27, Thursday

200 Warm up.

Go through twice:

200 free @ 3:30

50 otter kick @ 1:00

200 negative split free @ 3:30

50 kick: 10 dolphin kicks off each wall

200 free (first 100 fast, second 100 recovery) @ 4:00

8 x 50 from moderate the blocks @ 1:30 (This isn’t a sprint, but it’s gonna hurt.)

Super 500 (IF you went off the blocks, skip this set and proceed to Thirsty Thursday.)

200 Cool down.  Total 2700 Yards.

Dec 26, 2012. Wednesday (if blizzard permits).

Warm up 200 yards.

We’ll regroup after each set.
4 x 100 or 75 on 1:55
4 x 100 or 75  on 1:45
4 x 100 or 75 on 1:35
4 x 100 or 75 on 1:25
4 x 100 or 75 on 1:15

NASTI 25s @ :30 4 fly, 4 IM order, 4 back, 4 IM order, 4 breast, 4 IM order, 4 free, 4 IM order

200 yards Cool downTotal 3200 yards.

December 23, Sunday.

500 Warm up.

3 x 100 IM @ 2:00

3 x 100 (75 fly/25 back) (75 back, 25 breast) (75 breast/25 free) @ 2:00

3 x 100 (50 fly, 10 seconds rest, 50 back)(50 back, 10 seconds rest, 50 breast)(50 breast, 10 seconds rest, 50 free) @ 2:00
3 x 100 (25 fly fast, 15 seconds rest, 75 free)(25 back fast, 15 seconds rest, 75 free) (25 breast fast, 15 seconds rest, 75 free) @ 2:00

10 x 50: 25 swim w’fins, flip, dolphin kick under water as far as you can @ 1:10

300 cool down.  Total 2500 yards.

12/22/2012 Saturday.  300 Warm up

Go through six times, no extra rest

2 x 100 FAST @ 2:10

4 x 50 moderate recovery @ 1:00

Cool down. 300.  Total 3000

 

12/20/2012 Thursday.  Warm up 400 yards

First set: 500 for time @ however long it takes.

Second Set:

25 fly @ :30, 50 back @ 1:00, 75 breast @ 1:30, 100 IM @ 3:00

25 back @ :30, 50 breast @ 1:00, 75 fly @ 1:30, 100 IM @ 3:00

25 breast @ :30, 50 fly @ 1:00, 75 back @ 1:30, 100 IM @ 3:00

Third set: 200 kick on your go

100 easy

Last set: 4 x 50 sprint IM order off the blocks @ 3:00

100 easy

250 Cool Down.  2500 Total

 

12/18/2012 Tuesday.  Warm up 400 yards

First set: Swim straight through with no extra rest

4 x 200 moderate @ 3:30

50 all out sprint at 3:30

4 x 100 moderate @ 2:00

100 all out sprint at 2:00

4 x 50 moderate @ 1:00

200 all out sprint (try to equal or exceed the pace you did on the first set of 200s)

Second Set: 8 x 50 kick @ 1:00

150 cool down.  Total 2700.

12/16/2012 Sunday –  NASTI/GRIN FITNESS SERIES.  (30 min or 60 min swim)

12/15/2012 Saturday - No practice due to HS swim meet.

12/13/2012. Thursday.  500 Warm up.

8 x 50: IM order 25 drill/25 swim @ 1:00

Test Set: 10 x 100 all freestyle @ 2:15: Hold the fastest pace possible. We’ll do this set monthly and look for improvement.

4 x 75 kick @ 1:40

12 x 25 IM order @ :30

200 Cool Down.  Total 2500 yards

12/11/201 Tuesday.  400 warm up

4 x 250 @ 4:00

200 kick on your go

4 x 150 negative split (second 75 is faster than first 75) @ 3:00

200 kick on your go

4 x 50 descend 1-4 @ 1:00

200 Cool down. Total 2800 yards

12/09/2012 Sunday.  200 Warm up.

100 IM (or 75 fly/back/breast) on 1:30

200 Free on 4:00

100 IM (or 75) on 1:40
200 Free on 3:45
100 IM (or 75) on 1:50
200 (0r 150) Free on 3:30
100 IM (or 75) on 2:00
200 (or 150) Free on 3:15
100 IM (or 75) on 2:10
200 (or 150) Free on 3:00|
100 IM (or 75) on 2:20
200 (or 150) Free on 2:45
100 IM (or 75) on 2:30
200 (or 150) Free @ 2:30

200 Cool down. Total 2500 yards.

 

12/6/2012. Thursday.  200 Warm-up.

Swim straight through, no extra rest, adjust time as needed.

25 @ :35

50 @ 1:00

75 @ 1:10

100 @ 1:25

2 x 25 @ 30

2 x 50 @ :55

2 x 75 @ 1:15

2 x 100 @ 1:30

3 x 25 @ 25

3 x 50 @ :50

3 x 75 @ 1:20

3 x 100 @ 1:35

4 x 25 @ :20

4 x 50 @ :45

4 x 75 @ 1:25

4 x 100 @ 1:40

300 cool down.  Total 3000 yards.

12/4/2012 Tuesday. TBA

Dec 2, 2012, Sunday. 200 Warm up.

First set. Go thru four times

150 free @ 2:30

3 x 50 otter kick @ 1:00

50 easy @ 1:30

Second set. Go thru four times:

200 IM @ 4:30

4 x 25 stroke @ :30

50 easy @ 1:30. Total 3000 yards.  

December 1. 2012. Saturday.  500 warm up

3 x 400 @ 6:00

3 x 200 w fins, (on 4 min).  9 dolphin kicks at start, 8  on first turn, then 7, 6, etc…

3 x 100 IM @ 2:00

4 x 25 hard kick no fins @ your go

200 Cool down. Total 2900 yards.

November 29, 2012.  Thursday. (NHS practice cancelled due to swim meet)

500 warm up

25 x 100 (or 125) on 2 min.

200 Cool down.  Total 3200 yards.

November 27, 2012.  Tuesday.  500 for time @ 8:00

25 fly, 75 free @2:00

50 fly, 50 free @2:00

75 fly, 25 free @2:00

100 fly @ 3:00

25 back, 75 free @2:00

50 back, 50 free @2:00

75 back, 25 free @2:00

100 back @3:00

25 breast, 75 free @2:00

50 breast, 50 free @2:00

75 breast, 25 free @2:00

100 breast @3:00

3 x 200 kick @ 30 seconds rest.

200 cool down.   Total 2500 yards.

Sunday 11/25/2012 500 warm up

Take 1:00 extra rest after each set

6 x 75 or 100  @ 1:30

5 x 75 or 100 @ 1:25

4 x 75 or 100 @ 1:20

3 x 75 or 100 @ 1:15

2 x 75 or 100 @ 1:10

1 x 75 or 100 @  1:05

 Super 500 (no free 25s) Total 2575 yards.

 

11/24/2012 Saturday.  500 Warm up.

4 x 300 @ 4:40

8 x 75 odds fly/back/breast, evens free @ 1:30

10 x 50 kick @ 1:00

200 cool down.  Total 3000 yards.

11/23/2012 Friday.  500 warm up

3 x 50 with fins: dolphin kick at least half way @ 1:00
3 x 100 IM @ 2:00
3 x 200 free @ 3:30
2 x 50 with fins: dolphin kick at least half way @ 1:00
2 x 100 IM @ 2:00
2 x 200 free @ 3:30
50 with fins: dolphin kick at least half way @ 1:00

100 IM @ 2:00
200 at 3:30  Total 2600 yards

 11/22/2012 Thursday, Thanksgiving Day 500 Warm up

4 x 250 @ 4:00

10  x 75 @ 1:30 as follows:

1) fly,fly,fly
2)fly, fly back
3) fly, back, back
4) back,back,back
5)back,back,breast
6) back,breast,breast
7) breast,breast,breast
8) breast,breast,free
9) breast,free,free
10) free,free,free

5 x 100 kick @ 2:00

2 x 25 no breathing @ your choice. Total 2800 yards.

11/20/2012. Tuesday 500 warm up.

First Set, extra 30 seconds after each set of 50s

200 free @ 3:30

3 x 50 fly @ 1:00

200 free @ 3:30

3 x 50 back @ 1:00

200 free @ 3:30

3 x 50 breast at 1:00

200 free @ 3:30

3 x 50 free @ 1:00

Second set: 4 x 75 kick @ 1:40

Third set: Go through twice

25 best non free stroke sprint @ :30

50 build freestyle @ 1:00

75 fly/back/breast @ 1:30

100 free @ 2:00. Total 2700 yards

 

11/18/2012 Sunday  200 warm up

Straight through, no extra rest, do 75s and 25s if you can’t make the interval on a particular set.

2 x 50 @ :40
2 x 100 @ 2:00
2 x 50 @ :45
2 x 100 @ 1:50
2 x 50 @ :50
2 x 100 @ 1:40
2 x 50 @ :55
2 x 100 @ 1:30
2 x 50 @ 1:00
2 x 100 @ 1:20
2 x 50 @ 1:00
2 x 100 @ 1:30
2 x 50 @ :55
2 x 100 @ 1:40
2 x 50 @ :50
2 x 100 @ 1:50
2 x 50 @ :45
2 x 100 @ 2:00
2 x 50 @ :40   Total 3000 yards

11/17/2012 Saturday 500 Warm up.

-12 x 50 @ :45 OR  10 x 50 @ :50 OR 8 x 50 @ :100

–8 x 100 odds IM hold pace, evens descend free @ 2:00

–8 x 50 odds otter kick, evens IM order kick @ 1:10

–16 x 25 @ :30, 4  fly, 4  back, 4  breast, 4 free.

300 Cool down. Total 3000 yards.

11/15/2012 Thursday 500 Warm up

Switch to 75/25 when you can’t make the interval.

3 x 100 @ 2:00

3 x 50 @ 1:00

3 x 100 @ 1:50

3 x 50 @ :55

3 x 100 @ 1:40

3 X 50 @ :50

3 X 100 @ 1:30

3 X 50 @ :45

3 X 100 @ 1:20

3 X 50 @ :40

4 x 25 hard kick no fins @ :30 or @ :40.

150 Cool down. Total 3000 yards.

11/13/2012 Tuesday 500 Warm up

200 IM @ 4:00
4 x 50 fly @ 1:15
200 IM @ 4:00
4 x 50 back @ 1:15
200 IM @ 4:00
4 x 50 breast @ 1:15
200 IM @ 4:00
4 x 50 free @ 1:15

4 x 100 w’fins 7 kicks off start, 6 off the first wall, 5 off the second wall, 4 off the last wall. @ 2:00
4 x 25 hard kick no fins @ :30

200 Cool down. 2800 yards Total.

11/11/2012 Sunday 500 Warm up

500 free @ 8:00

400 IM @ 7:30

300 free @ 5:00

200 IM @ 4:30

100 free

6 x 50 swim with fins, flip, underwater kick with fins @ 1:00

4 x 50: 25 underwater kick with fins, 25 swim with fins @ 1:00

4 x 25 fast kick no fins @ :30 or @ :40

200 Cool down. 2800 yards Total

11/10/2012 Saturday 500 Warm up

Repeat 4 times:

50s to failure (stop when you fail, extra rest after each time through)

50 @ 1:15, 1:10, 1:05, 1:00, :55, :50, :45, :40, :35, :30.

4 x 75 kick @ 1:40. Total 2800 yards.

11/8/2012 Thursday 500 Warm up (this one needs clarification).

–4 x 150 @ 2:30 as follows changing strokes each time:
25 fly first time thru, then back, breast, free @ :30
50 back first time thru, then breast, free, fly @ 1:00
75 breast first time thru, then free, fly, back @ 1:30
100 free first time thru, then fly, back, breast @ 3:00

–4 x 100 kick @ 2:00 (adjust distance as necessary)

11/6/2012 Tuesday 500 Warm up

200 IM @ 4:00
4 x 50 fly @ 1:15
200 IM @ 4:00
4 x 50 back @ 1:15
200 IM @ 4:00
4 x 50 breast @ 1:15
200 IM @ 4:00
4 x 50 free @ 1:15

4 x 100 w’fins 7 kicks off start, 6 off the first wall, 5 off the second wall, 4 off the last wall. @ 2:00
4 x 25 hard kick no fins @ :30

200 Cool down. Total 2800 yards.

11/4/2012 Sunday 500 Warm up. TBA

11/3/2012 Saturday 500 Warm up. TBA

11/01/2012 Thursday.  600 warm up.

4 x 150 free @ 3:00

4 x 25 hard kick no fins @ :30

4 x 125 (25 best non free stroke, 10 seconds rest, 100 free @ 2:30

4 x 75 fly/back/breast @ 1:30

4 x 50 build into the turn, 2-3 hard strokes after, then recovery @ 1:00

4 x 100 descend free @ 2:00

200 yard Cool down.  Total 2900 yards.

10/30/2012 Tuesday.  600 warm up

First set: 3 x 200 descend 1-3 @ 4:00

Second set: Repeat 4X, in IM progression.

50 stroke @ 1:00

4 x 25 stroke kick @ :30

100 IM @ 2:00

Third Set: 4 x 75 descend free @ 1:30

3 x 50 descend free @ 1:00

2 x 25 descend free @ 30

200 yard Cool down!  Total 2900 yards.

10/28/2012 Sunday.  600 Warm up

4 x 500 ((Super 500; i.e. 25, 50, 25, 75, 25, 100, 25, 75, 25, 50, 25) on :30 per length.) as follows

#1 Freestyle

#2 Freestyle (Kick on the 25′s)

#3 Freestyle on the 25′s, IM on others)

#4 Choice.

200 cool down.  Total 2800.

10/27/2012 Saturday.  Fall Classic (SCM) at IUPUI Natatorium. Results Here

10/25/2012 Thursday.  600 warm up

2 x 150 on 2:30 (or 125) on 2:30

4 x 75 choice (or 4 x 50) on 1:30

4 x 50 on 1:30 (25 drill, 25 swim)

3 x 100 descend on 2 min.

4 x 50 descend to sprint

3 x 200 choice on 4 min.

1 x 100 easy

8 x 50 choice on 1:10 (-:05 each 50)

200 yards cool down.  Total 3000 yards.

10/23/2012 Tuesday.  600 warm up.

6 x 100 choice on 1:40 ( or 5 or 4)

1 x 500 (super 500) :30 sec per length

3 x 200 choice on 3:30 (or 2 x 200)

12 x 25 IM order on :30 (or 8 x 25)

1 x 100 sprint

200 Cool down.  2900 yards Total

10/21/2012 Sunday.  600 warm up.

1 x 300 on 5 min

3 x 100 on 2 min

6 x 50 on 1 min

1 x 200 on 4 min

2 x 100 on 1:45

4 x 50 on :50

1 x 100 on 1:30

2 x 50 on :40

4 x 100 IM on 2 min

4 x 25 sprint with fins on :45

200 Cool down. Total 3000 yards

10/20/2012 Saturday.   600 warm up.  (suggested 1 x 200 free; 1 x 200 back kick; 2 x 100 choice)

Main Set Repeat 4 times

1 x 75 Fly>Back>Breast on 1:30

1 x 125 Free on 2 min

1 x 50 Free with Fins on 1 min

1 x 100 Kick with fins. on 3 min.

Next set:

6 x 75 on 1:30

8 x 25 Sprint with fins or 6 x 25 FAST

200 Cool down.  Total 2850 yards.

10/18/2012. Thursday.  600 warm up.  (suggested 1 x 200 free; 1 x 200 back kick; 2 x 100 choice)

1 x 500 Moderate pace

1 x 500 Super 500

4 x 250 [200 IM>choice>Free>No Free] rest 10 sec then easy 50 Free

4 x 25 no breath

1 x 100 easy cool down. Total 2800.

10/16/2012. Tuesday 600 warm up.  (suggested 1 x 200 free; 1 x 200 back kick; 2 x 100 choice)

1 x 400 choice  on 7 min.

2 x 200 faster pace than 400 on 3:30

4 x 100 faster than 200′s on 1:45

8 x 50 faster than 100′s on 1 min

4 x 75  Fly>Back>Breast on 1:30

4 x 25 Free – no breath

1 x 200 Cool down. Total 2800 yards

10/14/2012 Sunday  600 warm up.

Main set:

18 x 100 (Happy Hundreds)  on 2 min (minus 3 sec each 100).

1 x 500 (Super 500; i.e. 25, 50, 25, 75, 25, 100, 25, 75, 25, 50, 25) on :30 per length.

8 x 25 breath control on :30  (0 breath, 1 breath, 2, 0, 1, 2, 1, 0)

Cool Down 200 easy.  Total 3100 yards.

10/13/2012 Saturday  600 warm up.  (suggested 1 x 200 free; 1 x 200 back kick; 2 x 100 choice)

Main set:  repeat 3 times

1 x 200 IM  on 4 min

4 x 50 IM Order faster than previous on 1:10

8 x 25 IM order faster than previous on :35

Cool Down 200 easy. Total 2600 yards.

10/11/2012 Thursday 600 warm up.

4 x 100 on 1:30

4 x 100 on 1:40

4 x 100 on 1:50

4 x 100 on 2 min

1 x 300 IM (kick, drill, swim each stroke)

4 x 25 sprint IM order

200 easy cool down. Total 2800 yards

10/9/2012 Tuesday  600 warm up.

4 x 200 descend each 200 and descend each 50 within each 200. on 3:30

4 x 100 Free with 4,3,2,1  dolphin kicks off each wall

8 x 75  odds fly/back/breast; evens Free on 1:30

3 x 50 descend stroke 1

3 x 50 descend stroke 2

200 easy cool down.  Total 2900 yards

10/7/2012 Sunday  (actually our Oct 2nd workout)  600 warm up.

Repeat 4 times using IM rotation:

1 x 25 stroke on :30

1 x 75 on Free on 1:30

1 x 25 stroke (fast) on :30

1 x 50 Free on 1 min

1 x 25 easy Free on 1 min.

next set:

4 x 200 broken on 50′s with 10 sec rest on 4 min

4 x 75 (25 fly, back, breast) on 1:30

200 easy Cool Down.  Total 2700 yards.

10/4/2012 Thursday  600 warm up.

16 x 100 in sets of 4.

set 1 on 1:30 (do 75′s if 1:30 is not enough time.)

set 2 on 1:40;

set 3 on 1:50;

set 4 on 2 min.

4 x 50 on  1 min.

4 x 25

200 cool down.  2700 total.

9/30/2012 Sunday.  600 warm up

1 x 500 for time

3 x 200 on 4 min.  Breathing drills; dolphin drill; Descend

3 x 100 IM  on 2 min

10 x 50 with fins; underwater dolphin kick on 2nd 25.

3 x 100 fast with fins on 3 min.

200 cool down.  Total 3000 yards.

9/29/2012 Saturday: 600 warm up, followed by:

Repeat this set 4 x

[1 x 200 Free on 3:30

3 x 50 stroke (descend) on 1:10

2 x 25 with wall turns on :40

1 x 50 easy.]

Net set: 4 x 75 on 1:30

200 easy Cool down.  Total 2900 yards.

9/22/2012 Saturday: 600 warm up, followed by:

1 x 300 IM  (kick, drill, swim each stroke)

1 x 200 choice at 3:30

2 x 100 choice at 1:45

4 x 50 choice at 1 min

2 x 100 choice at 1:45

1 x 200 choice at 3:30

10 x 50 (25 drill/swim)

4 x 25 underwater dolphin kick with fins

200 cool down.  Total 2700 yards

9/6/2012  600 warm up

1 x 750 factorial (5,4,3,2,1) 30 sec rest  (also written 5! :30)

1 x 500 factorial (4,3,2,1) 30 sec rest (4! :30)

1 x 300 factorial (3,2,1) 25 sec rest (3! :25)

1 x 150 factorial (2,1)  rest 20 sec(2! :20)

3 x 100 choice on 2 min

2 x 100 choice on 1:50

1 x 100 choice (1:40)

1 x 200 easy Total 3100.

9/4/2012  600 warm up 1 x 2000 pseudo-factorial:

5,4,3,2, 1,234, 3,2,1,2,3,2,1,2 rest 30 sec on 4 or more and 25 sec on 3 or less  (I did not make this us)

8 x 50 kick with fins on 1 min

1 x 200 easy  Total 3200.

9/03/2012 Monday  600 warm up

10 x 150 on 3 minutes

8 x 100 on 2:15

100 warm down. Total 3000 m.

8/30/2012 Tuesday.  I’m back after a busy summer with three open water swims (PASS), the open water clinic and the Aquathon.  Here’s a workout to get back in the game.

600 warm up

1 x Super 100 at 1 min per length (50, 100; 50, 150; 50, 200; 50, 150; 50, 100, 50)

1 x 500 broken as follows: 200>150>100>50 with 30 sec rest after each

5 x 100 maintain speed and reduce rest after each 40 sec>30 sec> 20 sec>10 sec.

1 x 200 easy. Total 2800 meters.

6/18/2012 Monday.  Regrettably, I have been bad about posting workouts lately.  The open water clinic is now over and the 5K is Saturday. I will be back at it again soon. Thanks for your patience.

5/31/2012 Thursday. Warm up

1 x 200 Free rest 0:30

1 x 200 back kick rest 0:30

2 x 100 choice (two diff. strokes) rest 0:30

Main set.

1 x 800 Free (for time) OR

2 x 200 on 4 min; 2 x 100 on 2 min; 4 x 50 on 1 min (all choice)

12 x 50 fly>free>bk>free>br>free….

1 x 1000 (super 1000)

1 x 200 free 4 min

2 x 100 free 2 min faster pace than 200

4 x 50 free 1 min faster pace than 100s

Cool down 200 m. Total 3800m

5/29/2012 Tuesday. Warm up

1 x 200 Free rest 0:30

1 x 200 back kick rest 0:30

2 x 100 choice (two diff. strokes) rest 0:30

Main set.  repeat 4 x

1 x 200 pace-free 4 min

1 x 100 IM 2 min

4 x 50 pull 0:50 + 0:40

1 x 100 kick with fins (50 flutter/50 otter) on 3 min

4 x 100 pace

Cool down.  1 x 200 easy. Total 3600m

5/28/2012 Monday. Warm up

1 x 200 Free rest 0:30

1 x 200 back kick rest 0:30

2 x 100 choice (two diff. strokes) rest 0:30

Main set. (all choice)

1 x 400 7 min

8 x 50 1 min

1 x 300 5:30

6 x 50 0:55

1 x 200  4 min

4 x 50 0:50

1 x 100 2 min

2 x 50 0:45

10 x 50 kick with fins

Cool down 1 x 200 easy Total 3300 m

5/27/2012 Sunday. Warm up

1 x 200 Free rest 0:30

1 x 200 back kick rest 0:30

2 x 100 choice (two diff. strokes) rest 0:30

Main set. Repeat 3 x

1 x 200 pull with paddles 4 min

2 x 100 free (good mechanics) 2 min

4 x 50 – 25 IM order, 25 free 1 min

1 x 100 kick with fins 2 min

1 x 100 swim with fins (fly>back>breast)

4 x 50 breath challenge

Cool down  1 x 200 easy.  Total 3400

5/26/2012 Saturday. Warm up

1 x 200 Free rest 0:30

1 x 200 back kick rest 0:30

2 x 100 choice (two diff. strokes) rest 0:30

Main set.

1 x 100, then 1 x 50 on 2:00 and 0:40

1 x 100, then 2 x 50 on 2:00 and 0:45

1 x 100, then 3 x 50 on 2:00 and 0:50

1 x 100, then 4 x 50 on 2:00 and 0:55

1 x 100, then 5 x 50 on 2:00 and 0:60

1 x 100, then 6 x 50 on 2:00 and 0:60

1 x 100, then 7 x 50 on 2:00 and 0:60

1 x 300 kick

Cool down 1 x 200 easy. Total 3200m.

5/24/2012 Thursday. Warm up

1 x 200 Free rest 0:30

1 x 200 back kick rest 0:30

2 x 100 choice (two diff. strokes) rest 0:30

Main set

1 x 400 choice 8 min

2 x 200 choice 4 min

4 x 100 choice 2 min

10 x 50 kick with fins 1 min

1 x 200 IM for time

Cool down 1 x 200 easy (Total 3100)

5/22/2012 Tuesday. Warm up

1 x 200 Free rest 0:30

1 x 200 back kick rest 0:30

2 x 100 choice (two diff. strokes) rest 0:30

Main set [Repeat x 4]

1 x 200 pace free at 4 min

4 x 50 IM order 1:15

1 x 100 sprint free with fins

1 x 100 kick with fins (50 flutter/50 other)

5 x 100 Pace  on 2 min

Cool down 1 x 200 easy. Total 3700

5/20/2012 Sunday. Warm up

1 x 200 Free rest 0:30

1 x 200 back kick rest 0:30

2 x 100 choice (two diff. strokes) rest 0:30

Main set

1 x 1000 Super 1000 (1 min per length)

Factorial 7 ( 1400)

5 x 100 Pace  2 min.

Cool down 1 x 200 easy.  Total 3700.

5/19/2012 Saturday. Warm up

1 x 200 Free rest 0:30

1 x 200 back kick rest 0:30

2 x 100 choice (two diff. strokes) rest 0:30

Repeat 4x

1 x 200 50 IM order, >150 free 4 min

1 x 150  50 IM order >100 free 3 min

1 x 100 50 IM order > 50 free 2 min

1 x 50 50 IM order 2 min

8 x 50 free with fins (25m u/w) 1 min

6 x 50 descend 1:05 (-0:05)

Cool down 1 x 200 easy. Total 3500 m

5/17/2012 Thursday. Warm up

1 x 200 Free

1 x 200 back kick

2 x 100 choice (two diff. strokes)

Main Set. 

4 x 100 Free, set pace, 2:00

10 x 50 free with fins (u/w kick drills) 1 min

4 x 100 free (hold pace ) 1:50

1 x 200 IM

4 x 100 free (hold pace) 1:40

6 x 50 fly>back> breast>fly>back> breast 1:20

4 x 100 free (hold pace) 1:30

Cool down 1 x 200 easy. Total 3400

5/15/2012 Tuesday. Warm up

1 x 200 Free

1 x 200 back kick

2 x 100 choice (two diff. strokes)

Main Set. 6 x 100 25Fly/bk/br, 75 free on 2:00

1 x Super 1000 (1 min per 50m)

10 x 50 Free with fins (push offs – underwater kick emphasized) on 1:00 min

5 x 100 Guess your pace on 2:00 min

Cool down 1 x 200 m.   Total 3400 meters

5/13/2012 Sunday. Warm up

1 x 200 Free

1 x 200 back kick

2 x 100 choice (two diff. strokes)

Main Set

4 x 200 choice on 4 min

4 x 150 on 3 min

4 x 100 on 2 min

4 x 50 on 1 min

8 x 50 (25 u/w dolphin kick) on 1 min

4 x 50 hold fast pace. rest 5 to 10 sec

200 easy Cool Down. Total 3400 m

5/12/2012  Saturday. Warm up 600m

Main set: 15 x 100m (or 75) to failure; start at 2 min interval; drop 3 sec each 100

8 x 75 IM order (25 kick, drill swim) 1:40

6 x 50 descend 1-3, and 4-6 on 1 min.

200 m cool down. Total 3000 meters

5/10/2012  Thursday.  Warm – up

1 x 200 Free. rest :30

1 x 200 back kick rest :30

2 x 100 choice (2 strokes) rest :30

Main Set:  7 Factorial (1 x 1400) i.e., 7, 6, 5, 4, 3, 2, 1 (lengths with :30 rest after each group)

10 x 50 Free (with fins)  1:00 (kick underwater 25m)

5 x 100 (hold pace) rest :10 to :15

1 x 200 easy (warm down). Total 3200 m.

5/8/2012 Tuesday at FPAC (LCM)

Warm up

1 x 200 Free

1 x 200 back kick

2 x 100 choice (two diff. strokes)

Main Set

6 x 100 25Fly/bk/br, 75 free on 2:00

1 x Super 1000 (1 min per 50m)

10 x 50 Free with fins (push offs – underwater kick emphasized) on 1:00 min

5 x 100 Guess your pace on 2:00 min

1 x 200 cool down.  Total 3400 meters

5/6/2012 Sunday. 500 Warm up.

1500 meter pyramid as follows:

50 m on 1 min.

100 m on 2 min

150 m on 3 min

200 m on 4 min

250 m on 5 min.

250 m on 5 min

200 m on 4 min

150 m on 3 min

100 m on 2 min

50 m on 1 min.  Total = 2000 meters.

5/5/2012 Saturday.  Warm up 500 meters

All swimmers go 12 Factorial (as follows)

12 lengths, 30 sec rest.

11 lengths, 30 sec rest

10 lengths, 30 sec rest, etc down to 1 length.

Total 1950 plus 500 warm up = 2450.

5/3/2012 Thursday.  FPAC outoor swimmers go 2 x Super 1000′s

50, 100, 50, 150, 50 200, 50, 150, 50, 100, 50 on 1 min per length.

NHS swimmers:  Warm up below.

1 x 200 Free. Rest 0:30

1 x 200 back kick. Rest 0:30

2 x 100 choice of two strokes. Rest 0:30

Main set: Repeat 4 x in IM order

1 x 100 IM 2:15

1 x 75 – 25 (kick, drill swim) 1:45

1 x 50 Free 1:00

1 x 25 stroke

Next set:

3 x 100 Free with fins (10 meter kick u/w) 2:00

8 x 50 otter kick with fins 1:00

1 x 400 Alternate 25/50 0:30 per 25m

200 Cool down. Total 2900 meters

5/1/2012 Tuesday.  (Short Course Meters, “SCM”) 600 warm up

3 x 100 Free (descend) 2:15

4 x 25 kick 0:35

3 x 100 IM (descend) 2:15

4 x 25 kick 0:35

3 x 100 Free (descend)

4 x 25 kick 0:35

3 x 100 Free (pace) 1:45

4 x 25 kick 0:35

Super 500 (no free on 25s) 0:30 per length

200 easy cool down. Total 2900 meters

4/29/2012 Sunday. 500 warm up

Super 500 – :30 per length

2 x 150 on 3:00

3 x 100 on 2:00

4 x 75 on 1:30

6 x 50 on 1:00

300 cool down. Total 2500 meters.

Saturday, April 28, 2012.  Warm up. 1 x 200 Free Rest :30

1 x 200 Back kick Rest :30

2 x 100 Choice (two different strokes) Rest :30

Main practice

1 x 200 Choice @ 3:45

1 x 25 Choice @ 0:30

1 x 175 Choice @ 3:15

1 x 50 Choice @ 1:00 50

1 x 150 Choice @ 3:00

1 x 75 Choice @ 1:30

1 x 125 Choice @ 2:30

1 x 100 Choice @ 2:00

1 x 100 Choice @ 2:00

1 x 125 Choice @ 2:30

1 x 75 Choice @ 1:30

1 x 150 Choice @ 3:00

1 x 50 Choice @ 1:00

1 x 175 Choice @ 3:15

1 x 25 Choice @ 0:30

1 x 200 Choice @ 3:45

3 x 100 Pace @ 2:00

Cool Down 200 easy.  Total 2900 m

4/26/2012 Thursday.  (Short course meters i.e., SCM).

warm up

200 free – rest 0:30

200 back kick - rest 0:30

2 x 100 -  rest 0:30

Main Set:  Repeat 4 times:

1 x 100  25 stroke, 75 Free (IM order) at 2:15

1 x 75  25 stroke, 50 Free (IM order) at 1:45

1 x 50 25 stroke, 25 free (IM order) at 1:15

1 x 25 stroke (IM order) at 1:15

next set:

2 x 200 Free with fins (4 dolphin kicks off the wall) at 4 min

3 x 50 descend (choice 1) at 1 min.

3 x 50 descend (choice 2) at 1 min.

200 cool down.  total 2500 meters.

4/24/2012. Tuesday Warm up.  1 x 200 Free – Rest :30

1 x 200 Back kick – Rest :30

2 x 100 Choice (two different strokes) Rest :30

Main Set:

1 x 400 Free @ 7:00

4 x 50 Choice @ 1:10

2 x 200 Free @ 3:45

4 x 50 Choice @ 1:00

4 x 100 Free @ 2:00

4 x 50 Choice @ 0:50

Cool Down 1 x 200.  Total 2600 m

4/22/2012 Sunday. 500 warm up.

4 x 150 on 3:00

4 x 75 on 1:45 fly/back/breast on odds, free on evens

4 x 100 on 2:00 descend

200 kick

Super 500 – :30 per 25

100 Cool down.  Total 2600 (short course meters).

4/21/2012 Saturday. 400 warm up

MAIN SET Go through four times

250 free @ 4:30

4 x 25 choice @ :30

2 x 50 drill @ 1:00

50 otter kick @ 2:00

—–

NEXT SET: 5 x 50 swim down w/ fins, flip, come back under water @ 1:00

5 x 50 @ 1:00, :55, :50, :45, :40, BONUS:, :35, :30

100 Cool down. Total 3000 (short course meters).

4/19/2012. Thursday.  500 warm up.

Broken 600: 10 seconds rest after each 200. try to maintain pace.

4 x 200 (100 sprint if you want to join me) @ 4:00

4 x 100 (50 sprint with fins for me) @ 2:00

4 x 75 fly/back/breast @ 1:30 (25 fly sprint, 50 moderate freestyle for me)

8 x 25 hard kick no fins @ :40

200 dool down. Total 3000 short course meters

4/17/2012 Tuesday 500 warm up

4 x 200 @ 4:00 descend 1-4
12 x 25 @ :40 odds stroke fast, evens free recovery.
Go through twice
4 x 50 swim fast w’ fins @ 1:00
4 x 50 otter kick @ 1:00
4 x 50 swim 25 w/fins flip, kick under water @ 1:00

200 Cool down.  Total 3000 short course meters.

4/15/2012 Sunday.  500 warm up.

200 @ 4:00

4 x 50 stroke @ 1:15

150 @ 3:00

3 x 50 stroke @ 1:15

100 @ 2:00

2 x 50 stroke @ 1:15

50 @ 1:00

50 stroke

– next set:

4 x 75 kick @ 1:45

7 x 75 or 100 @ 2:00-:10

100 cool down.  2600 Total.

4/14/2012  Saturday.  500 warm up

200 @ 4:00

300 @ 5:30

400 @ 6:30

300 @ 5:30

200 @ 4:00

8 x 50 kick

4 x 75 fly/back/breast odds, free evens (or 100s IM and Free) @ 1:30

4 x 25 under water kick @ :30 or :45.

100 Cool down.   Total 2800 yards.

4/12/2012 Thursday.  500 Warm up

Go through five times

100 free @ 2:00

8 x 25 odds stroke, evens free @ :30

50 otter kick @ 1:00

50 recovery free @ 2:00

8 x 50 descend 1-4 @ 1:00

4 x 25 hard kick no board @ 10 seconds rest

Cool Down

4/10/2012 Tuesday.  500 warm up.

2 x 300 @ 5:00

3 x 200 @ 3:30

6 x 100 (or 75) @ 1:30

12 x 50 @ :45 or :55

100 cool down . total 3000 yards

4/8/2012 Sunday.   300 warm up

Straight thru, no extra rest

3 x 75 or 100 @ 1:20; then 3 x 25 or 50 @ :40

3 x 75 or 100 @ 1:30; then 3 x 25 or 50 @ :45

3 x 75 or 100 @ 1:40; then 3 x 50 @ :50

3 x 100 @ 1:50; 3 x 50 @ :55

3 x 100 @ 2:00; 3 x 50 @ 1:00

Next set: 6 x 25 underwater kick @ :30

4 x 25 hard kick no fins @ ten seconds rest

200 cool down . Total 3000 yards

4/7/2012 Saturday.  300 warm up

MAIN SET Go through four times
250 free @ 4:30
4 x 25 choice @ :30
2 x 50 drill @ 1:00
50 otter kick @ 2:00
—–
NEXT SET: 5 x 50 swim down w/ fins, flip, come back under water @ 1:00
5 x 50 @ 1:00, :55, :50, :45, :40, BONUS:, :35, :30

200 Cool down Total 3000 yards

4/5/2012 Thursday.  500 warm up

10 x 150 @ 2:45

4 x 75 kick @ 1:45

5 x broken 100: 25 stroke @ :30, 50 build free @ 1:00, 25 stroke @ 1:00

4 x 25 hard kick no fins @ ten seconds rest

100 cool down.  Total 3000 yards

4/4/2012 Wednesday  (Spring break – extra workout)

500 warm up

Repeat 3 times
[4 x 50 @ :45 or 1:00
2 x 100 @ 1:30 or 2:00
200 @ 4:30]

4 x 50 otter kick @ 1:00
8 x 25 @ :30 odds, stroke, evens free
4 x 50 kick @ 1:00  cool down. Total 3000

4/3/2012 Tuesday 500 warm up

4 x 300 on 5:30

4 x 100 kick on 2:10

8 x 75 IM roll

4 x 25

200 cool down  total 2700

4/1/2012 Sunday.  500 Warm up

6 x 200 @ 3:30

5 x 50 kick @ 1:00

6 x 100 IM or stroke @ 2:00

5 x 50 kick @ 1:00

200 cool down. Total 3000 yards

3/31/2012 Saturday  500 Warm up

300 IM @ 6:00

4 x 250 free @ 4:30

200 IM at 5:00

4 x 150 free @ 2:45

100 IM

4 x 50 otter kick @ 1:10

100 cool down. Total 3000 yards.

3/28/2012 400 warm up
500 choice at 2 minutes rest
2 x 400 choice at 2 minutes rest
3 x 300 choice at 2 minutes rest
4 x 100 choice (if you have time) Total 3000 yards

3/24 and 3/25/2012. State Masters Meet at North Central High School  No workouts scheduled.

3/22/2012 Thursday (Taper for State)  600 warm up (minimum)

4 x 50 meet strokes 25 drill/25 swim @ 1:15
4 x 50 descend @ 2:00
200 cool down  Total 1200

3/20/2012 Tuesday (workout with optional taper)  (tba)

3/18/2012 Sunday  (tba)

3/17/2012 SATURDAY 500 warm-up

300 IM @ 6:00

2 x 250 free @ 4:30

3 x 200 @ 4:00, 1 back, 2 is free, 3 is breast.

4 x 150 free 25 sprint fly @ :30, 50 build free @ 1:00, 25 sprint fly @ :30, 50 easy @ 1:00

5 x 100 @ 2:00, odds IM or stroke, evens free

FROM THE BLOCKS

RELAY STARTS, SPRINTS  Total 3000

3/15/2012 THURSDAY.  500 warm-up

12 x 50 moderate free @ :40 or :45 or :55

Go through five times, descend the 100 free each time through:

100 free @ 2:00

4 x 50 IM order @ 1:00

50 recovery @ 2:00

8 x 25 hard kick no fins @ 10 seconds rest.

200 cool down. Total 3500

3/13/2012 TUESDAY.  300 warm-up

4 x 50 IM order drill @ 1:00

Go thru 3 times

200 @ 3:30

6 x 25 sprint @ :40

50 easy recovery free @ 2:00

4 x 75 kick @ 2:00

6 x 100 free odds IM or stroke, evens free @ 2:00

4 x 50 kick @ 1:00

200 cool down. Total 3000

3/11/2012 Sunday.   Warm up 500.

400 Free

2 x 300 choice @ 5:00

3 x 200 choice @ 3:30

4 x 100 kick @ 2:00

8 x 50 descend 1-4 @ 1:15, 5-8, @ 1:30

Cool down 100. Total 3000.

3/10/2012 Saturday. Warm up 500

1500 Pyramid (1 min per 50) 50, 100, 150, 200, 250, 250, 200, 150, 100, 50.

4 x 100 IM kick. (mix dolphin and otter, plus flutter kick on the side).

100 cool down. Total 2500 yards.

3/8/2012 Thursday. Warm up 500

10 x 50 @1:00.  Cones set at 22′ from start wall; dolphin kick past cones off start, no breathing from cones to finish.

Super 500 (no breathing in 22′ cone zone) @:30/length

4x (100 moderate free> 0:10 rest> 25 no breath fast free) @ 2:15

50 free + 25 no free (7x50s, 6x25s = 500) @:30/length

200 cool down.  2700 total

3/6/2012 Tuesday TBA

3/4/2012 Sunday.  500 warm up.

Super 500 no free 25s

Goal Set: 10 x 100 @ 2:00. Hold fastest average.

200 kick

4 x 150 @ 3:00: 50 stroke, 15 seconds rest, 75 free, 10 second rest, 25 stroke

4 x 25 fast kick no fins @ 10 seconds rest

100 cool down. Total 3000 yards

3/3/2012 Saturday… 500 warm up

12 x 50 yds with 5 sec rest

5 x 50 yds otter kick with fins on 1 min.

32 x 25 yds

5 x 50 yds kick

5 x 100

100 cool down Total 3000 yards

 3/1/2012 Thursday… Tba

2/29/2012 Wednesday. 400 warm up

2 x 200 on 4 min

4 x 100 on 2 min

8 x 50  on 1 min

16 x 25 on 0:30

2 x 200 on 4 min.

100 cool down.  Total 2500 yards

2/26/2012 Sunday. Fitness Series. Swim for 30 min or one hour for distance.

2/25/2012 Saturday  400 warm up.

7 x 100 @ 1:45

12 x 50  – 25 fly fast/25 free recovery, 25 back fast/25 free recovery, 25 breast fast/25 free recovery, repeat. @ 1:00

Super 500 (no free 25’s)

2 x 200 negative split @ 3:30

4 x 75 IM roll @ 1:30

200 for time

4 x 25 fast kick no fins @ :30 or @ :40

200 cool down. Total yards 3400.

2/23/2012 Thursday.  500 warm up.  In each set below: #1 easy, #2 moderate, #3 fast.  This is about active recovery with minimal rest.

3 x 25 @ 0:25 or @ 0:30

3 x 50 @ 0:50 or @ 1:00

3 x 75 @ 1:15 or @ 1:30

3 x 100 @ 140 or @ 2:00

3 x 100 @ 1:40 or @ 2:00

3 x 75 @ 1:15 or @ 2:00

3 x 50 @ 0:50 or @ 1:00

3 x 25 @ 0:25 or @ 0:30

200 kick

4 x 50 drill @ 1:00

8 x 25 kick underwater dolphin with fins @0 :30 or @0:40

2 x 100, 25 easy, 50 build, 25 easy, @ 2:00

200 cool down.  Total yards, 3000.

2/21/2012 Tuesday.  500 warm up

Repeat 5 times

125 Free @ 2:00

25 Fly @ :30

25 Back @ :30

25 Breast @ 1:00

—  Next Set: 4 x 50 @ 1:00 breathe no more than 4-5 times.

8 x 75 IM roll.

4 x 50 @ 1:00 count strokes; do as few as possible.

8 x 25 kick hard no fins @ 0:30 or 0:40

200 cool down.  Total yards 2800

2/19/2012 Sunday. 500 warm up

6 x 75 (or 50) on 1:10

6 x 75 (or 50) on 1:05 (then 1 min rest)

6 x 75 (or 50) on 1:00

6 x 75 (or 50) on 0:55  (then 2 min rest)

16 x 25 on 0:30

100 choice sprint

200 cool down. Total 3000 yards

2/15/2012 Wednesday.  500 warm up

6 x 75 or 50 @ 1:10
6 x 75 or 50 @ 1:05
extra minute (may want to switch to 50s here)
6 x 75 or 50 @ 1:00
6 x 75 or 50 @ :55
16 x 25 @ :30 Odds sprint stroke, evens free recovery.
100 choice for time

200 cool down.  Total 3000.

2/14/2012. Tuesday.  400 warm up

4 x 200 @ 3:30 1) neg. split, 2) descend by 50s, 3) fast middle 100, 4) Swim.

8 x 75 fly/back/breast odds; free evens or 100 IM/100 free @ 1:30

12 x 50 free descend 1-4 @ 1:00, descend 5-8 @ 1:15, descend 9-12 @ 1:30

100 Cool down. Total yards 2500.

2/12/2012. Sunday.  400 Warm up

400 @ 6:30

300 @ 5:00

200 @ 3:30

100 @ extra rest

Do the following 4 times. (Fly, Back, Breast, Free).

4 x 50 stroke @ 1:15

100 free descend 1-4 @ 2:00

200 cool down.  Total = 2800

2/11/2012.  Saturday.  400 warm up.  Swim the following straight through; no extra rest.

25 @ :35

50 @ 1:00

75 @ 1:10

100 @ 1:25

2 x 25 @ :30

2 x 50 @ :55

2 x 75 @ 1:15

2 x 100 @ 1:30

3 x 25 @ :25

3 x 50 @ :50

3 x 75 @ 1:20

3 x 100 @ 1:35

4 x 25 @ :20

4 x 50 @ :45

4 x 75 @ 1:25

4 x 100 @ 1:40

100 cool down. Total Yards 3000.

2/9/2012 Thursday.  500 warm up

Main Set:  300 IM @ 5:30

4 x 50 fly @ 1:15

250 Free @ 4:30

4 x 50 back @ 1:15

200 IM @ 4:00

4 x 50 breast @ 1:15

150 free @ 2:30

4 x 50 free @ 1:15

100 IM @ 2:00

5 x 100 kick @ 2:00

Cool down 200. Total yards 3000.

2/7/2012 Tuesday.  200 warm up

Main set:  Go through twice:

200 free @ 3:30 negative split

8 x 50 kick @ 1:10

100 IM, get time, pause, do a 50 easy freestyle, all @ 3:00

100 stroke (no free, no IM), get time, pause, do a 50 easy freestyle, all @ 3:00

100 freestyle for time, get time pause, do a 50 easy free @ extra rest

Next set:  4 x 75: 1 and 3 are FAST, 2 and 4 are easy recovery @ 1:30

Cool down 200. Total yards 2800.

2/5/2012 Sunday.  300 warm up

300 (or 250) free @ 4:30

4 x 25 kick @ ten second rest

50s to failure @ 1:00, :55, :50, :45, :40, :35, :30.

300 IM @ 5:30

4 x 25 kick @ ten seconds rest

50s to failure @ 1:00, :55, :50, :45, :40, :35, :30.

300: 50 back/50 free @ 5:00

4 x 25 kick @ ten seconds rest

50s to failure @ 1:00, :55, :50, :45, :40, :35, :30.

100 cool down. Total 2800 yards

2/4/2012 Saturday.  300 warm up

4 x 50 IM order drill @ 1:00

4 x 50 IM order kick @ 1:00

4 x 50 IM order swim @ 1:00

10 x 100 (or 75) @ 2:00. e.g., lots of rest. Full effort.  Take extra min after 5.

8 x 50 otter kick @ 1:00

4 x 25 as follows: 25 fast/slow; 25 easy/fast; 25 FAST; 25 easy

100 cool down. Total = 2500 yds

2/2/2012  Thursday.  500 warm up.

200 free @ 3:30

4 x 25 best non free stroke @ :30,  1:00 rest

200 back @ 4:00

4 x 25 drill @ 30, 1:00 rest

200 free @ 3:30

4 x 25 kick @ :40, 1:00 rest (start on top)

200 IM @ 4:00

4 x 25 worst non free stroke @ :30, 1:00 rest

200 free @ 3:30

4 x 25 breath control. Take 1 or fewer. 1:00 rest

200  (50 stroke in IM order/50 free) @ 4:00

4 x 25 IM order @ :30

8 x 50 descend 1-4, 5-8 @ 1:15

200 cool down.  Total yards 2700.

2-1-2012. Wednesday at Hamilton SE.   500 warm up

1 x 500 Free/Pull

1 x 500 Free/Kick with fins

1 x 800 Free 12:00

2 x 400 Free 6:00

4 x 200 Free 3:00

3 min rest

8 x 100 Free 1:30

16 x 50 Free 0:50

Cool Down:  200yards.   Total yards = 5700

1/31/2012   Tuesday.  200 warm up

10 x 50 @ :45 or 9 x 50 @ :50 or 8 x 50 @ :55 moderate pace

Go through 3 times
4 x 25 stroke @ :30
4 x 50 build freestyle @ 1:00
2 x 100 negative split free @ 2:00
200 free @ 4:00

200 cool down.  3000 total yards

1/29/2012 Sunday  300 warm up

4 x 200 or 250 @ 3:30

25 fly @ :30; 50 back @ 1:00; 75 breast @ 1:30; 100 free

50 fly @ 1:00; 75 back @ 1:30; 100 breast @ 2:00; 25 free

75  fly @ 1:30; 100 back @ 2:00; 25 breast @ :30; 50 free

100 fly @ 2:00; 25 back @ :30; 50 breast @ 1:00; 75 free

5 x 100 kick @ 2:00

200 yd cool down.  3000 total yds.

1/28/2012 Saturday  400 warm up

4 x 100 (or 75) on 1:20;  then 4 x 25 kick (10 sec rest)

4 x 75 (fly, back, breast) (or 4 x 100 IM) on 1:30;  then 4 x 25 kick (10 sec rest)

4 x 100 (or 75) on 1:40;  then 4 x 25 kick (10 sec rest)

4 x 75 (fly, back, breast) (or 4 x 100 IM) on 1:50;  then 4 x 25 kick (10 sec rest)

4 x 100 (or 75) on 2:00;  then 4 x 25 kick (10 sec rest)

100 cool down. Total yards = 3000

1/25/12 Wed. warm up 300 yds

500 for time
10 x 100 @ 2:00 odds stroke or IM, evens free.
4 x 125 : 25 count strokes, 50 build, 25 sprint, 25 easy. @ 2:30
8 x 25 hard kick no fins @ :30 or :40.  Total = 2500 yards

1/24/2012 400 yard Warm up

6 x 200 (or 150 or 175) @ 3:00
6 x 75 kick @ 1:30
10 x 25 @ :30 freestyle, count your strokes, do as few as possible.
4 x 100 stroke in IM order (so 100 fly, 100 back, 100 breast, 100 free) @ 2:15

200 yards cool down Total yards 2800

1/22/2012 Sunday.  NASTI/GRIN Fitness Series (one hour or 30 min swim)

1/21/2012 Saturday 400 warm up

8 x 125 on 2:15 as follows:

50 fly, 25 back, 25 breast, 25 free

25 fly, 50 back, 25 breast, 25 free

25, 25, 50, 25 as above

25, 25, 25, 50 as above.

Extra rest, then repeat above

10 x 50 kick on 1 min

5 x 100 (0r 75) free starting on 2 min and subtract 15 sec after each.

cool down 100. Total 2500 yards.

1/19/2012 Thursday 400 warm up

4 x 300 @ 5:00

4 x 100 kick @ 2:00 (i.e. 100 fly kick, etc… back, breast, free)

8 x 75 @ 1:30, odd FAST, even moderate recovery.

200 cool down  Total 2800 yards.

1/16/2012 Monday
400 warm up
4 x 75 IM order drill @1:30
4 x 75 IM order kick @ 1:45
4 x 75 IM order swim @ 1:30
4 x 200 (or 150) negative split (Second half faster than first half) @ 2:40
12 x 50s moderate pace at interval that allows 5 sec rest. e.g. 0:40.  This is a distance not a sprint set.
100 cool down.  Total 2800 yards

1/15/2012 Sunday  500 warm up

Super 500 (25, 50; 25, 75; 25, 100; 25, 75; 25, 50; 25)

1000 yard pyramid (50, 100, 150, 200, 200, 150, 100, 50)

super 500 (as above).  Total yards 2500.

1/14/2012 Saturday  500 warm up

4 x 150 moderate pace on 2:30 (125′s for swimmers going to Ball State tomorrow)

4 x 75 fly/back/breast on 1:30 (4 x 50 drill for BS swimmers)

3 x 100 descend on 2:00 (4 x 50 for BS swimmers on 1:30)

3 x 200 on 4 min (or 200 cool down for BS swimmers)

super 500.   Total 2800 yards

1/12/2012  Thursday 7PM at NHS
Taper: The options marked Ball State are for swimmers doing the meet.
Take it easy. warm up 500
First set
6 x 100 @ 1:40 or 5 x 100 @ 2:00
or BALL STATE: 4 x 100 (fast middle 25) @ 2:30
Second Set
Super 500
Third set
3 x 200 @ 3:30
OR BALL STATE: 2 x 200 stretch it out nice and easy @ 5:00
LAST SET
100 fast for time off the wall.
100 easy Total 2400 yards
1/10/2012  Tuesday at NHS

400 warm up

8 x 50 (25 stroke/25 free) moderate warm up pace @ 1:00

> Go 2 times thru:

>[ 4 x 100 free maintain pace @ 1:45

> 4 x 100 stroke or IM Descend 1-4 @ 2:00

> 1:00 extra rest]

4 x 25 from the blocks

100 warm down.  2600 total yards

1/8/2012  Sunday at NHS.  400 warm up

4 x 250 (or 300 or 200) @ 4:00

Next set do 4 X, once per stroke

[25 stroke sprint @0:30

50 build Free (increase speed thru the 50) @ 1:00

75 stroke (25 kick, 25 drill, 25 swim)

100 IM]

FOR THE BALL STATE MEET

4 x 50 sprint from the blocks

200 cool off.  Total = 2800 yards

1/7/2012 at the Y.  Workout from Dennis Skowronski

Warm Up:  500 Choice

Do the following set two times

[3 x 200 as follows on 3:30

4 x 50     with 5 sec. rest

2 x 100  with 10 sec. rest

1 x 200]

4 Broken 100’s   on 1:45 as follows:

(25 swim, 5 sec rest/50 swim, 10 sec rest/25 Swim)

5 x 100  Free/Pull on 2:00

5 x 100  Free/Kick on 2:15

5 x 100  Free 0n 1:45

2 x Super 500 – 25’s IM order/50, 75, 100’s Free, 30 sec./length

Cool Down:  1 x 200 Choice  Easy. Total yards = 4800.

1/5/2012  Thursday night at NHS; 400 warm up

300 IM

3 x 100 IM @2:00

6 x 50 Kick @1:10

12 x 25 @0:30 3 Fly, 3 Back, 3 Breast, 3 Free

200 IM @4:00

2 x 100 IM @2:00

4 x 50 kick @1:10

8 x 25 @ 0:30 2 Fly, 2 Back, 2 Breast, 2 Free

1 x 100 IM @2:00

1 x 100 Free @2:00

2 x 50 kick @1:10

4 x 25 @0:30 IM order

200 cool off  Total = 3000 yards

1/3/2012  Tuesday night at NHS;  500 warm-up

8 x 100 on 1:30 or 8 x 75 on 1:30

100 sprint

7 x 75 on 1:10 or 7 x 50 on 1:10

75 sprint

8 x 50 on :45 or 6 x 50 on 1:00

50 sprint/50 cool down; Total 2500 yards

1/1/2012 Happy New Year   

12 x 200 on 3:30  = 2400 yards plus your warm up, or

112 x 25 on :30  = 2800 yards plus your warm up

12/31/2011 New Year’s Eve, Saturday at NHS.  400 warm up

50′s to failure as follows…
50 @ 1:15, 1:10, 1:05, 1:00, :55, :50, :45, :40, :35, :30.
150 free @ 2:30
150 fly (or fly drill) @ 3:00
150 free @ 2:30
150 back @ 3:00
150 free @ 2:30
150 breast @ 3:00
150 free @ 2:30
150 fly/back/breast @ 3:00
150 free
50′s to failure again as follows:
50 @ 1:15, 1:10, 1:05, 1:00, :55, :50, :45, :40, :35, :30.

6 x 25 hard kick no fins @ :30 or @ :40

100 cool off. Total 3000 yards.

Be safe tonight.  Happy New Year!

12/29/2011 Thursday at NHS.  300 warm up

[Do the following set twice: maintain pace:  interval 3:30
Broken 200: 5 sec. rest after each 50

Broken 200:  10 sec. rest at 100

Continuous 200]

10 x 100 @ 2:00 hold fastest pace possible.

4 x 50 otter kick @ 1:00

300 cool down  Total Yards = 3000

12/27/2011 Tuesday at NHS.  500 warm up

4 x 125 2:00 (or 100/150 if you  need more/less rest)

3 x 50 fly or back, descend 1-3, 1:10

50 easy

8 x 75  1:30 odd: fly/back/breast; even: Free. (Or 8 x 100 IM & 100 free)

3 x 50 back or breast, descend 1-3 on 1:10

50 easy

4 x 50 Fins: swim 25, flip, 25 under water dolphin, 1:05

3 x 50 freestyle, descend 1-3, 1:10

50 easy

4 x 25 hard kick NO FINS, 0:30 or 0:40

300 cool down   Total 2800 yards.

12/24/2011 Saturday at NHS.  500 warm up

10 x 50 on 45 sec or 8 x 50 on 55 sec

6 x 150 broken at the 75 for 15 sec rest;  e.g. 75 fast/75 recovery  on 3 min.

Do the following 4 times:

4 x 25 stroke on 30 sec [e.g. 4 x 25 fly; 4 x 25 back etc.]

100 IM on 2 min.

100 cool down. Total yards = 2500

Merry Christmas/Happy Holidays!

12/22/2011 Thursday at NHS.  The 12 Sets of Christmas

200 warm up

Twelve 25′s drilling (300 take turns choosing the drill)

Eleven lengths no stopping (275 choice of stroke/equipment)

Ten strokes of freestyle (25 take only 10 strokes for 25 yards)

Nine flipper 50′s (450 freestyle w/ fins on SHORT rest interval)

Eight breaths for 50 (50 free; space out your breaths)

Seven strokes of breaststroke (50 and 7 strokes for butterfly coming back)

Six 50s IM (300) (w/ fins 2 X [FL/BK..BK/BR..BR/FR]

Five lengths of kicking 125 (choice; end in the deep end)

Four strokes in one length (25 IM)

Three sprints choice (75 3 X 25 choice, all out)

Two lengths of scull (50 choice of scull)

And a silent swim to cool yourself  down (50 choice)

WARMDOWN 200 easy  Total yards 2175.

12/20/2011 Tuesday at NHS.  500 warm up

4 x 200  (odd #’s stroke or IM, even #’s freestyle) on 4 min

6 x 100  (descend 1-3; 4-6) on 2 min

50 easy (1:30)

6 x 75  (descend 1-3; 4-6) on 1:30

50 easy (1:30)

6 x 50  (descend 1-3; 4-6) on 1:00

50 easy (1:30).  Total yards = 2800

12/18/2011 Sunday at NHS.  500 warm up

10 x 50 Free on 45 sec … ugghh.

[Repeat the following 5 times with 100's descending 1-5]

[4 x 50 on 1 minute;  1 x 100 fast (descending) on 3 minutes]

8 x 25 kick with fins

100 cool down. Total 2800 yards

12/17/2011 Saturday at NHS.

400 warm up

500 Free

2 x 250 @ 4:00 factorial kick (12 dolphin kicks off start, 11 off first turn, 10 off second turn etc.

5 x 100 @ 2:00 IM or stroke odds, free even.

20 x 25 (5 Fly on 0:30; 5 back on 0:35; 5 Breast on 0:40; 5 Free on 0:30

10 x 50 on 1 min. descend 1-5, 6-10.

100 Cool Down.  3000 Total yards.

12/15/2011 Thursday at NHS.  500 warm up

4 x 100 on 1:55; 100 kick

4 x 100 on 1:45; 100 kick

4 x 100 on 1:35; 100 kick

4 x 100 on 1:25; 100 kick

4 x 100 on 1:15; 100 kick.  Total 3000 yards

12/13/2011 Tuesday at NHS

500 warm-up

3 x 400 (or 350 or 300) on 5:20

6 x 50 otter kick on 1:10

5 x 100 IM on 2:00

3 x 200 or 150 factorial kick with fins on 4 min

total yards 3100

12/11/2011 Sunday at NHS

500 warm up

4 x 300 (or 250 or 200) on 4 min

12 x 50 on 1 min

200 kick

5 x 100  total = 3000 yards

12/07/2011 Wednesday at NHS

400 warm-up

‎50 @ :40; 100@ 2:10

50 @ :45; 100 @ 2:00

50 @ :50; 100 @ 1:50

50 @ :55; 100 @ 1:40

50 @ 1:00; 100 @ 1:30

50 @ 1:05; 100 @ 1:20

50 @ 1:10; 100 @ 1:10…ALL OUT FOR TIME!

200 cool down;   TOTAL = 1650

12/04/2011 Sunday at NHS.  Episode # 1 of the NASTI/GRIN Fitness Series.  

Swim 30 minutes or 60 minutes continuous for distance.  Episode #2 will be January 22, 2012.

12/03/2011 Saturday at NHS.  500 warm-up

Swim this set 4 times:

200 Free (or 150) on 3 min.

2 x 100 (or 75) Free (1:30 each)

4 x 50 (1 min)

100 cool down. Total = 3000 yards

12/01/2011 Thursday at NHS.  500 warm-up

4 x 50 Fly; 200 IM

4 x 50 Back; 200 IM

4 x 50 Breast; 200 IM

4 x 50 Free; 200IM

400 cool down; Total yards 2500

11/30/2011 Wednesday at NHS.  500 warm-up

Super 500, 25s are fly, the rest is free

Super 500, 25s are back, the rest is free

Super 500, 25s are breast, the rest is free

Super 500, 25s are free, the rest is stroke in IM order; Total yards, 2500.

11/27/2011 Sunday at NHS.  400 warm-up

100 IM (or 75) on 1:30;  200 Free on 4:00

100 IM (or 75) on 1:40;  200 Free on 3:45

100 IM (or 75) on 1:50;  200 (0r 150) Free on 3:30

100 IM (or 75) on 2:00;  200 (or 150) Free on 3:15

100 IM (or 75) on 2:10;  200 (or 150) Free on 3:00

100 IM (or 75) on 2:20;  200 (or 150) Free on 2:45

100 IM (or 75) on 2:30;  200 (or 150) Free, cool down.  Total 2500 yards.

11/26/2011 Saturday at NHS.  400 warm-up

1 x 400  as hard as you can maintain an even pace

16 x 25 @ 0:30

4 x 100 Free @ 2:00

8 x 50 with forceful kicking @ 1:10

2 x 200 (negative split the 2nd 100 of each) @ 4:00

100 cool down. Total 2500 yards.

11/25/2011 Friday (small group again today) at NHS.  500 warm-up

4×25 Fly @ :30;   4×25 Back @ :40;   etc. Breast @ :40; Free @ :30

3×50 dolphin kick @ 1:15; 3×50 back kick; etc. breast kick; flutter kick

2×75 Fly (25 kick/25 drill/25 swim); 2×75 Back (kick/drill/swim); etc Breast; Free.

100 Fly; 100 Back; 100 Breast; 100 Free.  Total Yards = 2500.

11/24/2011 Thursday (Turkey Day) at NHS.  400 warm-up

10 x 100 alternate IM (odd numbers) and Freestyle (even numbers)

3 x 200 with factorial kick with fins

12 x 50 build slow to fast every four 50s:  (slow, moderate, fast, sprint)

200 cool down.  2800 total yards.

11/21/2011 Monday at NHS

11/20/2011 Sunday at NHS

500 warm up

30 x 100 (or 75) in sets of 3 on following intervals

e.g. 3 x 100 on 1:50, then…

3 x 100 on 1:40; then on 1:45, 1:35, 1:40, 1:30, 1:35, 1:25, 1:30, 1:20.

Total = 3500 yards or 2750 if you swam 75s.

11/19/2011 Saturday at NHS

warm up 500 yards

5 x 200

1 x 100 kick

Super 500

1 x 100 kick

Super 500

4 x 25 sprint kick – no fins

Total 2800 yards

11/14/2011 Monday at NHS.

3 x 100 @ 2:00; 4 x 50 @ 1:00;

3 x 100 @ 1:50; 4 x 50 @ :55

3 x 100 @ 1:40; 4 x 50 @ :50;

3 x 100 @ 1:30; 4 x 50 @ :45

3 x 100 @ 1:20; 4 x 50 @ :40;

11/13/2011 Sunday at NHS.  400 warm up.

repeat 4 times:

200 free @ 3:30

3 x 25 stroke @ :30

75 moderate free @ 1:30

50 stroke kick @ 1:15

50 build – start moderate and get faster – free @ 1:00

50 stroke drill @ 1:00

75 moderate free @ 1:30

75 stroke @ 2:45.  Total Yards 3000.

11/12/2011 Saturday at NHS.  500 warm up.

500 warm up

6 x 150 Free on 2:30

4 x 125 as follows:

[50 fly, 25 back, 25 breast, 25 free

25 fly, 50 back, 25 breast, 25 free, etc.]

4 x 100 with fins dolphin kicking off the wall

10 x 50 on a minute or shorter interval

3000 total yards.

11/10/2011 Thursday at NHS.  500 warm up.

Main set: do the following on an interval of  1 min per 50

1 x 400 e.g. start next swim on 8 min mark

2 x 300

3 x 200

4 x 100

total = 2500 yards

11/08/2011 Tuesday at NHS.  500 warm up.

500 choice

2 x 150 @ 3:00

2 x 125 @ 2:30

2 x 100 @ 2:00

3 x 200 @ 4:00

8 x 25 @ :30

50 Warm down.  2700 yards total

11/06/2011 Sunday at Carmel HS.  500 warm up.

4 x 250 @ 4:00

4 x 50 IM order kick @ 1:10

4 x 50 IM order drill @ 1:10
4 x 50 IM order swim @ 1:10
Super 500, no free 25s. :30 seconds per length
4 x 25 hard kick with board and no fins @ :30 or :40.  2700 total yards.

11/05/2011 Saturday at Carmel HS
500 warm up
4 x 200 free on 3:30 interval; 4 x 75 kick on 1:40;
Do the following set 3 times through (fly/back breast):
[25 stroke fast on 30 sec.
50 Free moderate on 1 min.
75 stroke: kick/drill/swim on 1:30
50 free moderate 1 min.
100 IM on 3 min.] Total 2500 yards

11/03/2011 Thursday at NHS. 500 warm up. Main set 8 x 100 free on 1:30 interval, or 7 on 1:45, or 6 on 2:00; 6 x 50 kick on 1:10 with fins; 8 x 75 fly, back, breast, odds/Free on even; 4 x 125 (25 stroke, 100 free); 4 x 25 kick, hard/no fins. Total 2800 yards.

11/01/2011 Tuesday at NHS. 200 warm up. Main set 12 x 50; 1 x 200 kick; 6 x 100 IM; 100 kick, 4 x 150, 4 x 25 kick. cool down 200. Total 2600 yards.

10/30/2011 Sunday at NHS. 200 warm up. Main set [6-6-6] e.g., 2 x 300, 3 x 200, 6 x 100 freestyle or choice. 200 cool down. Total 2200 yards

10/22/2011 Saturday at NHS
warm up: 200 Free, 200 kick on side or back with fins, 200 choice.
Main set:
Do this 4 times
[1 x 75 Fly,Bk,Br
1 x 125 Free
1 x 50 Free with fins
1 x 100 kick]
next set:
then 6 x 75
8 x 25 sprint with fins
100 Free easy cool down.
Total 2750 yds

10/16/2011 Sunday at Carmel High School
warm up: 500 Free;
Main set:
3 x 200
4 x 150
6 x 100
200 Free easy cool down.
Total 2500 yds

10/15/2011 Saturday at Carmel High School
warm up: 500 Free;
Main set:
1 x 25, 1 x 50, 1 x 75, 1 x 100
2 x 25, 2 x 50, 2 x 75, 2 x 100
3 x 25, 3 x 50, 3 x 75, 3 x 100
4 x 25, 4 x 50, 4 x 75, 4 x 100
200 Free easy cool down. Total 3200 yds

10/11/2011 Tuesday. warm up: 200 Free, 200 kick on side or back with fins, 2 x 100 choice. main set: Do 3 times [200 Free; 9 x 50 choice; 6 x 25] 100 easy cool down. Total 3100 yds

10/06/2011 Thursday.  - warm up: 200 Free, 200 kick on side or back with fins, 2 x 100 choice. main set: 20 x 100 (or 125) Free on 2 min interval; 8 x 25 kick; 2 x 100 easy cool down. Total 3000 (or 3500) yds.

10/04/2011 Tuesday.  - warm up: 200 Free, 200 kick on side or back with fins, 200 choice. Main set: 3 x 200 broken at 50 for 5, 10 & 15 sec; 6 x [ 1 x 75 phantom flips; 1 x 50 Tennessee turns; 1 x 25 fast free with 5 dolphin kicks off the wall] 5 x 100 easy; 100 cool down. Total 2700 yds.

10/02/2011 Sunday.  - warm up: 200 Free, 200 kick on side or back with fins, 2 x 100 choice.
main set: 4 x 200 choice; 8 x 25 kick; 5 x 50 descend (stroke 1); 5 x 50 descend (stroke 2); 4 x 100 free, paddles, fins, fins & paddles. 5 min vertical kick with fins in deep end; 1 x 100 easy cool down. (by Jeff Maydak).

10/01/2011 Saturday - warm up: 200 Free, 200 kick on side or back with fins, 2 x 100 choice.
Main set: 18 x 100 free (to failure) starting on 2 min interval and reducing by 3 sec each 100. 100 cool down.(by Jeff Maydak).

9/25/2011 Sunday.  - warm up: 200 Free, 200 kick on side or back with fins, 2 x 100 choice.
Main set: 1 x 400 choice

2x 100 free/other

4 x 50

1 x 300 choice

2 x 100 IM/Free

4 x 50 with fins (swim/unerwater dolphin

1 x 200 IM

2 x 100 choice

4 x 50 descend

1 x 100 cool down. = 2800 yards (by Jeff Maydak).

9/24/2011 Saturday.  - warm up: 200 Free, 200 kick on side or back with fins, 2 x 100 choice.

Main set: 9 x 50 free on 5 second descending interval starting at 1:10 (also called 50s to failure).

1x 300 IM  (kick, drill, swim each stroke);

4 x 100 with fins: dolphin kick, flutter kick, swim, kick on side),

9 x 50 free (descending interval as above),

1 x 200 factorial kick with fins starting at 10 kicks.

8 x 25 breath control (0,2,1,0,2,1,0,0)  100 cool down. = 2700 yards (by Jeff Maydak).

9/20/2011 indoors at NHS – warm up: 200 Free, 200 kick, 2 x 100 choice.  Main set: 3 x 200 (IM, Free, choice); 8 x 75 (mix it up), 8 x 50 with fins, 8 x 25.  100 cool down. = 2500 yards

Sunday, August 21, 2011 - 400 Warm-up; 8 x 50 kick; 400 pull;  Main set repeat 4x (4x 50 descend @1:00; 2x 100 descend @ 1:50; 200 neg split @ 3:30); 400 cool down; TOTAL –4K

Saturday, August 20, 2011 - 10 x 500 m on 9, 10 or 11 minutes. Total 5000 m

Thursday, August 18, 2011 - 400 warm-up; then 3 x 200;  4 x 150; 6 x 100; 12 x 50 200 cool down  Total 3000 m

Tuesday, August 16, 2011 - warm-up; then 2 x Super 1000; cool down

Sunday, August 14, 2011 - 500 warm up; 6 x 150; 6 x 100; 6 x 50; total 2300

Tuesday, August 9, 2011 - 2 options: 11 “factorial” e.g. 11 lengths, 10 lengths, 9 lengths… etc. down to 1 length for 3300 meters

Or, 4 factorial (x 4) e.g., 4, 3, 2 1 lengths (x4) for 2000 meters total.

Saturday, August 6, 2011 - 400 warm up; 4 x 250;  12 x 100.  2600M total.

Tuesday, August 2, 2011 - 2 x super 1000; 6 x 150 (middle 50 stroke; freestyle on both ends); 2900M total.

Sunday, July 31, 2011 - 4 x 100 warm up; super 1650 (i.e. lengths on 1 min as follows:

1/1, 1/2, 1/3, 1/4, 1/5, 1/4, 1/3, 1/2, 1.

Sunday, July 24, 2011 - Morse Reservoir 2000 meters (easy) water temp 89

Thurs, July 21, 2011 - 10 x (2x 50 + 100)  =2000 ( extreme heat)

Tues, July 19, 2011 - 10 x (2x 50 + 100)  =2000 ( extreme heat)

Sun, July 17, 2011 - Modified super 1000 to commemorate Dave Oplinger’s 53 birthday: (53 laps)

1/2; 1/2/ 1/3/1/4/1/5; /1/4/1/3/1/2/1; 1/2/1/3/1/4/1/5/1/ or something like that… just swim 53 laps.

Sat, July 16, 2011 - Super 1000 (1 lap, 2 laps; 1 lap, 3 laps; 1/4,   1/3 , 1/2, 1 lap. plus warm up/cool down.

Sat, July 02, 2011 - 800 warm up; plus 8 x 50 drill/swim @ 1:00 (still part of warm up)

MAIN SET: 5x through continuous – 150 easy/recover 20 sec rest; 100 mod pace 10 sec rest; 50 FAST 5 sec rest
5 x 100 on  1:45,
5 x 100 on 1:35
5 x 100 on 1:25
200 warm down

Thurs., June 30, 2011 - Super 1000 and then 8 x broken 150. (50 stroke at 1:15, 100 free at 2:00).

Tues., June 28, 2011 – 6 x 150 (IM roll); super 1000 (1 min. interval per 50M); 1900 meter total excluding warm-up/cool down.

Sunday June 26, 2011

2 x 50 @ :40
2 x 100 @ 2:00
2 x 50 @ :45
2 x 100 @ 1:50
2 x 50 @ :50
2 x 100 @ 1:40
2 x 50 @ :55
2 x 100 @ 1:30
2 x 50 @ 1:00
2 x 100 @ 1:20
2 x 50 @ 1:00
2 x 100 @ 1:30
2 x 50 @ :55
2 x 100 @ 1:40
2 x 50 @ :50
2 x 100 @ 1:50
2 x 50 @ :45
2 x 100 @ 2:00
2 x 50 @ :40

Total 2800 plus warm-up/cool-down

Sat., June 18, 2011 – Swim 5K or 25K in Morse Reservoir in USMS Open Water National Championships
June 5, 2011 Open Water  Swim 5K
June 4, 2011
Warm up
3 x 500 (what I did; I missed the workout)
Others swam several sets of 50s to failure
cool down

June 2, 2011
1000m Super 1000 (1,2,1,3,1,4,1,3,1,2,1 lengths)
1600m Repeat Four times [200m; 4x50m]
2600 total

5/31/2011
Warmup
800 or 1000m: 4×200 (or 250) @ 4:00
900m: 6x [100 fast @ 1:40 + 50 easy @ 1:20]
1000m: Super 1000 (1,2,1,3,1,4,1,3,1,2,1 in lengths)
Cool Down
2700 + wu/cd

5/30/2011 Memorial Day

It was a beautiful day to be on the deck and swimming at FPAC
Warm up – choice
1200m – 4 x 300 on 5:30
400m – 8 x 50 on 1:00 (25 stroke/25swim)
600m – Do the following 4 times
100 on 2 min.
50 kick on 1:30
Warm down – choice
Total = 2200 plus warm up/warm down

5/29/2011  Sunday

Warmup
4 x [200 free @ 4:00, 100 IM @ 2:00, 2 x 50 kick @ 1:00]
Super 1000 (1,2,1,3,1,4,1,3,1,2,1 in lengths)
Cool Down
5/28/2011 Saturday
Warm Up
500 @ 9:00
400 @ 7:30
300 @ 6:00
200 @ 4:00
100
5 x 200 @ 3:30
Cool Down
5/26/2011 Thursday
Warmup
1 x 100 @ 1:30
2 x 100 @ 1:40
3 x 100 @ 1:50
4 x 100 @ 2:00
4 x 250 @ 4:30
Cool Down
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