Recent workouts by Chris Sikich.

Sunday, Nov. 26, 2017
10-minute warm up
4 x 50 IM order drill @ 1:00
8 x 25 IM order kick @ :45
4 x 50 IM order down/free coming back @ 1:00

Go thru four times, once per stroke
25 stroke @ :30
50 free fast into and out of the turn @ 1:00
75 kick, drill, swim stroke @ 1:40
100 IM @ 2:00

4 x 150 (200) pull @ 2:30

6 x 100 w/ fins 10 dolphins off the start, 8 off first turn, 6 off second turn, 4 off last turn @ 2:00

Saturday, Nov. 25, 2017
10-minute warm up
30 x 100 @ 1:30 or 26 x 100 @ 1:45 or 22 x 100 @ 2:00

Friday, Nov. 24, 2017

10-minute warm up
8 x 150 (or 125 or 100) @ 2:15

10 x 50 @ 1:00 fast into and out of the turn

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

12 x 25 @ :30 odds Fast choice, evens slow recovery @ :30

 

Tuesday, Nov. 21, 2017
10-minute warm up
Super 500 (no free 25s)
4 x 50 choice all out from the blocks @ 5:00
100 easy
10 x 50 w/fins work dolphins off the walls @ 1:00
400 pull

Sunday, Nov. 19, 2017
4 x 150 (or 200) @ 2:30

Go thru twice
50 fly/ 25 back/25 breast/25 free @ 2:30
25 fly/50 back /25 breast/25 free @ 2:30
25 fly/25 back/ 50 breast/25 free @ 2:30
25 fly/25 back/25 breast/50 free @ 2:30

10 x 50 kick (75 option w/ fins) @ 1:10

8 x 100 pull (or 75) @ 1:30

Saturday, Nov. 18, 2017
10-minute warm up

21 x 100 or 75 straight thru as follows
100 or 75 @ 2:10
100 or 75 @ 2:00
100 or 75 @ 1:50
100 or 75 @ 1:40
100 or 75 @ 1:30
100 or 75 @ 1:20
100 or 75 @ 2:00
100 or 75 @ 1:50
100 or 75 @ 1:40
100 or 75 @ 1:30
100 or 75 @ 1:20
100 or 75 @ 1:50
100 or 75 @ 1:40
100 or 75 @ 1:30
100 or 75 @ 1:20
100 or 75 @ 1:40
100 or 75 @ 1:30
100 or 75 @ 1:20
100 or 75 @ 1:30
100 or 75 @ 1:20
100 or 75 @ 1:20
Xxx
4 x 50 kick @ 1:00

Thursday, Nov. 16, 2017
10-minute warm up
5 x 200 @ 4:00, 1 is negative split, 2 is IM or stroke, 3 is build each 50, 4 is IM or stroke, 5 is negative split

Go thru 9 times
50 no free @ 1:00
100 free @ 2:00

8 x 25 hard kick no fins @ 10 seconds rest

Tuesday, Nov. 14, 2017
10-minute warm up
Super 500 (no free 25s)
xx
Test-Set: 10 x 50 Fast @ 1:30
xx
8 x 50 kick w/fins work dolphins off the walls @ 1:00
xx
4 x 150 pull (option for 200) @ 2:30
xx

Sunday, Nov. 12, 2017
10-minute warm up
6 x 200 descend @ 3:30
xxx
10 X 100 odds IM or stroke, evens free @ 2:00
xxx
8 x 75 kick w/ fins @ 1:30, 8 dolphins off first wall, 6 off second, 4 off third
xxx
400 pull

Saturday, Nov. 11, 2017
10-minute warm up
20 x 125 (or 100) @ 2:00
XXX
4 x 75 kick @ 1:40

Thursday, Nov. 9, 2017
10-minute warm up
Straight thru, no extra rest, switch to 75s/25s when necessary
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
XXX
16 x 25 @ :30: 4 fly, 4 back, 4 breast, 4 free
XXX
5 x 50 kick @ 1:00

Tuesday, Nov. 7, 2017
10 minute warm up
4 x 50 IM order drill @ 1:10
4 x 50 IM kick @ 1:15
4 x 50: 25 no free/25 free @ 1:00
4 x 50 build @ 1:00
Break
Test Set: 6 times thru:
75 free @ 2:30
25 stroke @ 1:30
Break
8 x 50 w/ fins work dolphins off the walls @ 1:00
Break
4 x 125 pull (or 100) @ 2:00

Sunday, Nov. 5, 2017
10-minute warm up
2 x 100 @ 1:20
3 x 100 @ 1:30
4 x 100 @ 1:40
5 x 100 @ 1:50
6 x 100 @ 2:00
BREAK
8 x 50 stroke choice, focus on turns @ 1:10
BREAK
8 x 25 hard kick no fins @ 10 seconds rest

Saturday, Nov. 4, 2017
10-minute warm up
2 x 100 @ 1:20
3 x 100 @ 1:30
4 x 100 @ 1:40
5 x 100 @ 1:50
6 x 100 @ 2:00
BREAK
8 x 50 stroke choice, focus on turns @ 1:10
BREAK
8 x 25 hard kick no fins @ 10 seconds rest

Thursday, Nov. 2, 2017
4 x 150 descend @ 2:30
Break
50s to failure @ 1:00, :55, :50, :45, :40, :35, :30
Break
4 x 100 IM or stroke @ 2:00
50s to failure @ 1:00, :55, :50, :45, :40, :35, :30
Break
4 x 75 IM or stroke @ 1:30
Break
50s to failure @ 1:00, :55, :50, :45, :40, :35, :30
Break
8 x 25 hard kick no fins @ :10 seconds rest

Tuesday, Oct. 31, 2017
10-minute warm up
Super 500 (no free 25s)
Test Set: 5 x 100 FAST!! @ 3:00
10 x 50 swim w fins, work dolphins off the turn @ 1:00
4 x 150 pull @ 2:30

Sunday, Oct. 29, 2017
10 minute warm up
3 x 25 fly good effort @:30
2 x 25 dolphin kick @ :45
3 x 25 back better effort @ :30
2 x 25 back kick @ :45
100 IM best effort @ 2:00
Break
Go through six times,
2 x 25 @ :30 first one is best effort fly, second one is cruise fly, then back second time thru, breast third time thru, repeat

50 breast good effort @ 1:00
Break
50 @ 1:10: 25 cruise fly /25 dolphin kick
50 good effort free @ :50
50 @ 1:10: 25 cruise back/25 flutter kick
50 free good effort @ :50
50 @ 1:10: 25 cruise breast/25 breast kick
50 good effort free @ :50
50 @ 1:10 25 cruise free/25 flutter kick
50 good effort free @ :50
50: 25cruise choice/25 cruise choice @ 1:10
50 choice best effort
break
12 x 25 best stroke odds fast, free recovery evens @ :30
4 x 100 or 75 free @ 1:30
10 x 25 best stroke odds fast, free recovery evens @ :30
finis

Saturday, Oct. 28, 2017
10-minute warm up
Do 75s if you can’t make 100s, no breaks.
3 x 100 @ 1:50
3 x 100 @ 1:40
3 x 100 @ 1:45
3 x 100 @ 1:35
3 x 100 @ 1:40
3 x 100 @ 1:30
3 x 100 @ 1:35
3 x 100 @ 1:25
3 x 100 @ 1:30
3 x 100 @ 1:20

Thursday, Oct. 26, 2017

10-minute warm up
Super 500, no free 25s

XXX
How low can you go 75s? Switch to 50s or put on paddles or fins when necessary
4 x 75 @ 1:15
No extra rest
4 x 75 @ 1:10
30 seconds rest: Start on top
4 x 75 @ 1:05
45 seconds rest: Start on top
4 x 75 @ 1:00
1 minute rest: Start on top
4 x 75 @ :55
XXX
Go through 4 times, once per stroke
25 kick @ :40
50 drill @ 1:10
25 swim @ :40
Warm down

Tuesday, Oct. 24, 2017
10-minute warmup
12 x 50 @ :45 or 11 x 50 @ :50 or 10 x 50 @ :55

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

4 x 75 kick (option for 100 w/ fins) @ 1:40

5 x 200 free pull @ 3:30

Thursday, Oct. 19, 2017
10-minute warm up
20 x 100 @ 1:30 or 18 x 100 @ 1:45 or 15 x 100 @ 2:00

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

8 x 50 kick @ 1:10
Tuesday, Oct. 17, 2017
10-minute warm up
Super 500 (no free 25s)
XX
Test Set
50s to failure at @1:01. When you can no longer finish before the clock hits the top, stop and wait. So you’ll get 59 seconds to finish the first 50, 58 seconds to finish the second 50, etc….but you’ll always leave on the 1:01.
XX
8 x 25 hard kick no fins @ 10 seconds rest

Saturday, Oct. 14, 2017
5 x 100 Descend @ 1:20+:10!
4 x 100 Descend @ 1:30+:10!
3 x 100 Descend @ 1:40+:10!
2 x 100 Descend @ 1:50+:10!
1 x 100 100 yds
6 x 50 25 Drill/25 Swim (Fly/Fr/Bk/Fr/Br/Fr) @ 1:00
1 x 200 Kick
8 x 25 Fast north end
(work on finishes/ breakouts)
@ :30

Sunday, Oct. 8, 2017
1 x 500 Super 500! (25’s IM order) @ :30/length
4 x 100 Stroke Rate Descend @ 2:00
3 x 150 Fly/Fr/Bk/Fr/Br/Fr @ 3:00
8 x 50 Free w/fins (25 swim/25 UDK) @ 1:15
4 x 25 Stroke Rate Ascend @ 0:30
1 x 25 easy @ 0:30 25
4 x 25 Stroke Rate Descend @ 0:30
1 x 25 Fast at lowest stroke count 25 yds 2000 yds
4 x 25 Fast off relay starts 100 yds 210

Thursday, Oct. 5, 2017
10-minute warm up
12 x 50 @ :45 or 11 x 50 @ :50 or 10 x 50 @ :55 or 9 x 50 @ 1:00

8 x 25 hard kick no fins @ 10 seconds rest

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

4 x 100 kick w/ fins @ 2:00

4 x 150 pull @ 2:30

Tuesday, Oct. 3, 2017
10-minute arm up
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

Thursday, Oct. 1,  2017
Go thru 5 times
1 x 200 Choice (descend each time thru) @ 3:45
3 x 50 Descend to fast @ 1:00
1 x 50 Kick @ 1:45
__
4 x 25 Gutbuster @ 0:40

Thursday, Sept. 28, 2017
1 x 500 Super 500! (25s are IM order) @ :30/length
4 x 75 Odds: Fly>Bk>Br Evens: Fr @ 1:30
Four times thru
1 x 100 25 No Free>75 Free @ 2:00
1 x 75 25 No Free>50 Free @ 1:30
1 x 50 25 No Free>25 Free @ 1:00
1 x 25 25 No Free @ 1:00
XX
4 x 25 Freestyle with UDK (6!) @ 0:40

Tuesday, Sept. 26, 2017

8 times thru
1 x 75 Easy Speed Free Rest :10
1 x 25 IM order @ 2:00
XX
1 x 200 Choice @ 3:30
2 x 100 Fast Pace than 200 @ 1:45
4 x 50 Fast Pace than 100s @ 1:00
8 x 25 Fast Pace than 50s @ 0:30
XX
2 x 25 Mid-flip Drill
3 x 50 Tennesse Turns @ 1:00
4 x 50 Lochte Turns @ 1:00 2
XX
4 x 50 Breathing (All left/right/bilateral/+6) @ 1:00
4 x 25 Relay Starts Off Blocks (3 per lane)

Tuesday, Sept. 5, 2017
10-minute warm up

Super 1000

Straight thru
6 x 100 @ 2:00
5 x 100 @ 1:55
4 x 100 @ 1:50
3 x 100 @ 1:45
2 x 100 @ 1:40
100 @ 1:35

6 x 50 kick 15-25 underwater dolphin @ 1:10

Tuesday, Aug. 29, 2017
10-minute warm up

200 @ 3:30
150 @ 2:45
100 @ 1:45
50 @ finis

100 @ 1:30
4 x 50 @ 1:00
100 @ 1:40
4 x 50 @ :55
100 @ 1:50
4 x 50 @ :50
100 @ 2:00
4 x 50 @ :45
100 @ 2:00
4 x 50 @ :45
100 @ 1:50
4 x 50 @ :50
100 @ 1:40
4 x 50 @ :55
100 @ 1:30
4 x 50 @ 1:00
—-
Go through four times w/fins
25 dolphin kick @ :45
50 build free @ 1:00
50 flutter kick @ 1:15
25 fast free @ 1:00

5 x 100 pull @ choice

Sunday, Aug. 27, 2017
10-minute warm up

Super 1000

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

4 x 50 IM order @ 1:10

4 x 100 kick w/ fins @ 2:15

Saturday, Aug. 26, 2017

10-minute warm up

8 x 150 @ 2:45, descend 1-4, 5-8

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

8 x 100 descend 1-4, 5-8 @ 1:50

8 x 25 IM order @ :40

8 x 50 descend 1-4, 5-8 @ 1:00

Thursday, Aug. 24, 2017
10-minute warm up


200 @ 3:30
150 @ 2:45
100 @ 1:45
50 @ whatevs

Go through 6 times
2 x 50 moderate @ 1:00
100 at a faster combined time than your 50 splits @ 1:45

10 x 50 kick w/fins first 15-25 underwater dolphin @ 1:10

Go thru three times
25 fly @ :40
50 back @ 1:10
25 breast @ :40
50 back @ 1:10

50 @ 1:00
100 @ 1:45
150 @ 2:45
200 @ whatevs

Tuesday, Aug. 15, 2017
10-minute warm up
Super 1,000

5 x 200 @ 3:40

6 x 50 kick w/fins @ 1:10

5 x 100 descend @ 2:00

Saturday, Aug. 12, 2017
10-minute warm up
Super 1000
6 x 150 @ 3:00 -:10
12 x 50 (25 IM order/25 free) @ 1:10
5 x 300 pull @ 5:30
10 x 50 kick (first 15-25 dolphin) @ 1:10
Super 1000
Thursday, Aug. 10, 2017

10-minute warm up

Super 1000

How low can you go 100s? When you reach your limit,
repeat the last set you made. Extra rest after each set.
4 x 100 @ 2:00
4 x 100 @ 1:55
4 x 100 @ 1:50
4 x 100 @ 1:45
4 x 100 @ 1:40
4 x 100 @ 1:35
4 x 100 @ 1:30
4 x 100 @ 1:25

Tuesday, Aug. 8, 2017
10-minute warm up

Super 1,000

200 @ 4:00
2 x 100 @ 2:00
4 x 50 @ 1:00

200 @ 3:45
2 x 100 @ 1:50
4 x 50 @ :55

Do this or repeat last set
200 @ 3:30
2 x 100 @ 1:40
4 x 50 @ :50

Do this or repeat last set
200 @ 3:15
2 x 100 @ 1:30
4 x 50 @ :45

4 x 100 kick @ 2:10

8 x 25 stroke choice @ :40

Sunday, Aug. 6, 2017
10 minute warm up
4 x 250 swim @ 4:30

8 x 50 kick @ 1:10

5 x 200 pull @ 3:30

12 x 50: 25 no free/25 free @ 1:10

10 x 100 @ choice

Saturday, Aug. 5, 2017

10-minute warm up

Go thru 5 times
300 pull @ 5:15
3 x 100 swim @ 1:45

6 x 50 kick @ 1:10

12 x 25 IM order @ :40

8 x 50 @ 1:15 – :05

Saturday, July 29, 2017
10-minute warm up
5 x 100 @ 2:00
break
5 x 100 @ 1:50
break (may need to switch lanes after the following sets:)
5 x 100 @ 1:40 OR 5 x 100 @ 1:45
break
5 x 100 @ 1:30 OR 5 x 100 @ 1:40
break
5 x 100 @ 1:25 OR 5 x 100 @ choice
break
5 x 100 (PULL) @ 1:20 OR 5 x 100 @ choice
break
6 x 50 kick: first 15-25 underwater dolphin @ 1:00
break
8 x 25 IM order @ :40

Thursday, July 27, 2017
10-minute warm up.
Super 1,000

8 x 50: 25 stroke/25 free @ 1:00

3 x 100 kick w/fins @ 2:00

6 x 150 pull @ 2:45

8 x 50 @ 1:00, :55, :50, :45, :45, :50, :55, 1:00

Tuesday, July 25, 2017
10-minute warm up

4 x 250 @ 4:30

14 x 50: 4 fast, 1 easy, 3 fast, 1 easy, 2 fast, 1 easy, 1 fast, 1 easy. @ 1:00

Go through four times
25 fly @ :40
25 back @ :40
25 breast @ :40

6 x 50 dolphin kick 15-25 meters, swim in @ 1:00

BONUS SET: 12 x 100 pull @ choice
Saturday, July 22, 2017

10-minute warm up

5 x 200 @ 4:00 – :15
break
6 x 150 @3:00 – :10
break
7 x 100 @ 2:00 – :05
break
8 x 50 @ 1:15 – :05

Thursday, July 20, 2017

10-minute warm up

300 @ 6:00
2 x 150 @ 3:00
3 x 100 @ 2:00
break
300 @ 5:30
2 x 150 @ 2:45
3 x 100 @ 1:50
break
300 @ 5:00
2 x 150 @ 2:30
3 x 100 @ 1:40
bonus set
8 x 100 @ choice

Thursday, July 13, 2017
10-minute warm up

If you can’t make an interval, do less:
500 free @ 8:30 ( so a 1:42 pace per 100 to make this interval)
400 free @ 7:00 ( 1:40 pace per 100)
300 free @ 5:00 (1:40 pace per 100)
200 free @ 3:30 (1:45 pace per 100)
100 free @ finis

Go through four times in IM order
15 meters stroke fast (yellow buoy)/35 meters recovery free @ 1:15
25 meters stroke fast/25 meters recovery free @ 1:15
35 meters stroke fast (far yellow buoy)/15 meters recovery free @ 1:15

3 x 100 kick w/fins @ 2:00
Saturday, July 8, 2017

4 x 150 @ 2:45

3 x 100 kick choice w/ fins @ 2:00

12 x 50: 25 stroke fast/25 free moderate @ 1:10

3 x 100 w/fins first 15-25M after each wall dolphin, then swim @ 2:00

6 x 100 2:00 -:05.

Thursday, July 6, 2017
10-minute warm up

200 @ 4:00
2 x 100 @ 2:00
4 x 50 @ 1:00
–Extra Rest
200 @ 3:40
2 x 100 @ 1:50
4 x 50 @ :55
–Extra rest
Repeat slower interval
If you can’t make it.
200 @ 3:20
2 x 100 @ 1:40
4 x 50 @ :50
–Extra rest
Repeat slower interval
If you can’t make it.
200 @ 3:00
2 x 100 @ 1:30
4 x 50 @ :45
Saturday, July 1, 2017

10-minute warm up

6 x 200 @ 4:00, -:15. Switch to 150s when the interval catches you. (Last one is 2:45)
50 easy if you finish at the north end

5 x 150 @ 3:00 – :15. Switch to 100s when the interval catches you. (Last one is 2:00)
50 easy if you finish at the north end

5 x 100 @ 2:00 – :10. It’s OK to stop after 4. (last one is 1:20)

6 x 50 @ 1:00- :05. It’s OK to stop after 4. (last two are :40 and :35)

Thursday, June 22, 2017
10-minute warmup
Go through three times
300 @ 5:00
3 x 100 @ 2:00
6 x 50 @ 1:00

Tuesday, June 13, 2017
|10-minute warm up
Go through 5 times,  straight thru
150 @ 3:00
50 @ :45
50 @ :50
50 @ :55

Go through  4 times
25 fly @ :40
50 back @ 1:20
25 breast @ :40
|–
7 x 100 pull @ 1:25 or 1:30 or 1:40 or 1:50 or 2:00

Thursday, June 8, 2017

10-minute warm up

IM ORDER ON THE STROKE:
3 x 50 drill @ 1:10
3 x 50: 15 stroke/35 free @ 1:10
3 x 50 25 stroke/25 free @ 1:10
3 x 50: 35 stroke/15 free @ 1:10

Good luck everybody:
2 x 50 @ 1:00
100 @ 1:30
2 x 50 @ :55
100 @ 1:40
2 x 50 @ :50
100 @ 1:50
2 x 50 @ :45
100 @ 2:00
2 x 50 @ :45
100 @ 2:00
2 x 50 @ :50
100 @ 1:50
2 x 50 @ :55
100 @ 1:40
2 x 50 @ 1:00
100 @ 1:30
2 x 50 @ 1:00

6 x 50 kick with fins @ 1:10

 

Saturday, June 3, 2017
2 x 50 fly @ 1:15

50 free @ 1:00
2 x 50 back @ 1:15
50 free @ 1:00
50 IM at 1:00
50 free @ 1:00 (That’s 400)
break
50 fly @ 1:15
50 breast @ 1:15
50 back @ 1:15
50 breast @ 1:15
50 free @ 1:00
50 breast @ 1:15 (That’s 300)
break
50 dolphin kick @ 1:30
50 free @ 1:00
50 back kick @ 1:30
50 free @ 1:00
50 breast kick @ 1:30
50 free @ 1:00
50 free kick @ 1:30
50 free @ 1:00 (That’s 400)
break
6 x 50: 25 stroke/25 free @ 1:00
3 x 100 free @ 2:00
4 x 50: 25 stroke/25 free @ 1:00 (That’s 800)

Thursday, June 1, 2017
10-minute warm up

400 free set pace @ 7:00
2 x 200 faster than your fastest 200 split above @ 3:40
4 x 100 faster than your fastest 100 split above @ 1:50
8 x 50 faster than your fastest 50 split above @ 1:00

6 x 50 odds stroke, evens free @ 1:15
6 x 50: 25 stroke fast/25 free @ 1:15
50 easy @ 1:30
50 choice for time
100 easy

Tuesday, May 30, 2017
10-minute warm up
10 x 100 @ 1:45 OR 8 x 100 @ 2:00

Go through four times
25 stroke fast @ :40
50 build free @ 1:00
25 stroke kick NO FINS @ 1:00
100 IM @ 2:30

8 x 50 odds easy free w/fins @ 1:00, evens sprint choice w/fins @ 1:30

Monday, May 29, 2017
10-minute warm up
10 x 50 drill choice @ 1:15

Go through 4 times
150 free @ 2:45
50 fly/back @ 1:15
50 back/breast @ 1:15
50 IM (YEP) @ 1:15

Go through 3 times
100 pull @ 2:00
2 x 50 kick @ 1:15

Sunday, May 28, 2017
10-minute warm up
4 x 300 @ 5:30
4 x 100 kick w/ fins @ 2:00
8 x 25 stroke @ :40
100s pull to failure@ 2:00, 1:50, 1:40, 1:30, 1:20, 1:10 (HAHA)

Saturday, May 27, 2017
10-minute warm up
Super 1000

Go through four times
50 stroke choice @ 1:15
50 free @ 1:15
50 dolphin kick 15 meters and then swim the rest of the way @ 1:15
50 kick @ 1:15
100 free @ 2:00

Choose an interval
8 x 100 pull @ 2:00 or 1:45 or 1:30

Thursday, May 25, 2017
6 x 150 @ 3:00- :10 (2:50, 2:40, 2:30, 2:20, 2:10)

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

8 x 50 odds SPRINT w/ fins @ 1:00, even easy @ 1:30

6 x 100 pull @ 1:30 or @ 1:45 or @ 2:00

Sunday, May 21, 2017
4 x 250 @ 4:30

12 x 50 odds stroke @ 1:30 evens free @ 1:00

4 x 100 kick w/fins @ 2:00

Choose your lane’s interval
5 x 100 pull @ 2:00 or @1:45 or @ 1:30

Saturday, May 20, 2017
Super 1000
Go through four times
100 @ 2:00
2 x 50: 25 stroke/25 free @ 1:15
—-
6 x 50 kick w/fins @ 1:15

4 x 150 pull @ 3:00

Thursday, May 18, 2017

4 x 200 @ 4:00

8 x 100 odds IM or stroke @ 2:20 evens free @ 2:00

6 x 50 kick w/fins @ 1:15

5 x 100 pull @ 2:00

Tuesday, May 16, 2017 (back outside)
10 x 100 @ 2:00

8 x 50: 25 no free/25 free @ 1:10

4 x 50 kick w/fins @ 1:15

4 x 150 pull @ 3:00

Sunday, May 14, 2017
(8: 45 a.m. warm up, 9 a.m. start)
2 x 100 @ 1:30
4 x 50 @ 1:00
2 x 100 @ 1:40
4 x 50 @ :55
2 x 100 @ 1:50
4 x 50 @ :50
2 x 100 @ 2:00
4 x 50 @ :45
2 x 100 @ 2:00
4 x 50 @ :45
2 x 100 @ 1:50
4 x 50 @ :50
2 x 100 @ 1:40
4 x 50 @ :55
2 x 100 @ 1:30
4 x 50 @ 1:00

Thursday, May 11, 2017

4 x 50 drill @ 1:10
2 x 50 scull/swim @ 1:10
4 x 50 stroke/free @ 1:10
2 x 50 kick/swim @ 1:10
4 x 50 build @ 1:10

Do all 4 in each set the same stroke and maintain pace
4 x 75 HOLD FASTEST PACE @ 2:00
4 x 50 HOLD FASTEST PACE @ 2:00
4 x 25 HOLD FASTEST PACE @ 1:15

6 x 100 Pull @ 2:00

100 cool down

Tuesday, May 9, 2017
4 x 4:00 + 1:00 rest @ 4:00
4 x 3:00 + 1:00 rest @ 3:00
4 x 2:00 + 1:00 rest @ 2:00
4 x 1:00 + 1:00 rest @ 1:00

Sunday May 7, 2017
I.M. Order Each Time Through
50 25 Kick>25 Swim @ 1:10
50 25 Drill>25 Swim @ 1:10
50 25 Stroke>25 Free @ 1:10

4 x 25 Swim Golf @ 0:40
4 x 50 Swim Golf @ 1:10
3 x 100 Swim Golf @ 2:00

1 x 200 Choice @ 3:30
2 x 100 Same Stroke (faster pace) @ 1:50
4 x 50 Same Stroke (faster pace) @ 1:00
8 x 25 Same Stroke (faster pace) @ 0:35

Saturday, May 6, 2017
10 x 50 Free @ 0:50
OR
8 x 50 Free @ 1:00
OR
7 x 50 Free @ 1:10
500 Super 500! – no free 25s @:10+:25/length
Descend each 300
1 x 300 Choice @ 5:15
3 x 100 Choice – Rest :15 @ 5:55
6 x 50 Choice – Rest :10
__
3 x 100 Free – extend UDK on last turn @ 2:00

Thursday May 4, 2017
10-minute warm up
2 x 50: scull/swim @ 1:10
2 x 50 drill @ 1:10
2 x 50 kick/swim @ 1:10
2 x 50 stroke/free @ 1:10
2 x 50 build @ 1:10

Go through 6 times
75 FAST FREE @ 2:00
25 FAST STROKE @ 1:15

8 x 25 drill @ :40

4 x 150 pull @ 2:30

100 easy

Tuesday May 2, 2017
1 x 200 IM @ 4:00
3 x 100 Free Descend @ 1:50
3 x 50 25 IM order>25 Free @ 1:00
2 x 25 Fast (2 different strokes) @ 0:30
1 x 50 Kick @ 2:00
1 x 100 IM @ 2:00
3 x 75 Free Descend @ 1:20
3 x 25 25 IM order @ 0:35
1 x 50 Kick

3 x 200 Broken at 50 for :10 – Descend each 50 @ 4:00
8 x 25 (200) IM roll from middle @ 0:40S

No practice Sunday, April 30, 2017

Saturday April 29 2017
4 x 50 drill @ 1:00
4 x 50 kick/swim @ 1:00
4 x 50 stroke/swim @ 1:00
4 x 50 build @ 1:00

Go through four times
25 stroke @ :40
50 build choice @ 1:00
75 stroke kick/drill/swim @ 1:40
100 IM @ 2:40

8 x 50 SPRINT: HOLD FASTEST PACE POSSIBLE @ 2:00

100 easy

Thursday April 27, 2017
Pick 1 in each set to Descend
5 x 50 Free @ 1:00, 50 No Free @ 1:00
4 x 100 Free @ 1:50, 100 IM @ 2:10
2 x 200 Free @ 3:30, 200 Choice (Descend all 4 if Free) @ 4:00

Tuesday April 25, 2017
1st Time = Fly/Bk 2nd Time = Bk/Br 3rd Time = Br/Fr
Go thru three times
1 x 100 25 A Fast>25 EZ Fr>25 B Fast>25 EZ Fr @ 2:15
1 x 100 35 A Fast>15 EZ Fr>35 B Fast>15 EZ Fr @ 2:15
1 x 100 50 A Fast>50 B Fast @ 2:30

1 x 150 Fly>Fr>Bk>Fr>Br>Fr @ 4:00
8 x 50 Odds: Kick/Swim Evens: Drill/Swim @ 1:10
4 x 25 Free – fast thru breakout w/UDK (x!) @ 0:40

Sunday April 23, 2017
4 x 50 drill @ 1:00
4 x 50 kick/swim @ 1:00
4 x 50 stroke/free @ 1:00
4 x 50 build @ 1:00

Go through 4 times
2 x 25 fly @ :40
50 back @ 1:00
2 x 25 breast @ :40
50 free @ 1:00

8 x 75 fastest pace possible @ 2:00

8 x 25 kick @ :40

4 x 50 cool down @ 1:10

Thursday April 20, 2017
Go through three times
3 x 100 Descend (& Descend each time thru) @ 2:00
2 x 25 Kick @ 0:45
1 x 50 Choice @ 1:30

3 x 200 Freestyle w/fins – Factorial Kick (10!) @ 4:00
8 x 50 Choice @ 1:15-:05!

Tuesday April 18, 2017
500 Super 500! – 25s are IM order @ :30/length
Go through five times
1 x 100 Free – Descend each time thru @ 1:45
1 x 25 No Free Fast @ 0:30
1 x 25 Easy Free – Max length per stroke @ 0:45

12 x 25 IM order through breakouts -easy free the rest of the way @ 0:40 300 m 1550 m
6 x 75 Odds: Fly>Back>Breast Evens: Free @ 1:40

Saturday April 13, 2017
Descend Each 200
1 x 200 Free @ 3:45
2 x 100 Free with :15 rest (-0:15) @ 3:45
4 x 50 Free with :10 rest (-0:30) @ 3:55
8 x 25 Free with :05 rest (-0:35) @ 6:00

4 x 50 Otter kicks with fins @ 1:15

3 x 25 Fly (sprint) @ 0:40
1 x 50 Back (fast) @ 1:10
1 x 25 Back (sprint) @ 0:40
1 x 75 Breast (moderate) @ 1:45
1 x 75 Free (fast)

Thursday, April 13, 2017
10-min Warm up
5 x 50 S/K/S/P/S – 10 sec Rest/50
<>
6 x 100 (or 75) Choice @ 1:30
<> @ 1:00
6 x 75 (or 50) Choice @ 1:05
<> @ 1:30
6 x 50 (or 25) Choice @ 0:40
<> 2:00
Go thru 4 times
50: 25 Drill / 25 Kick @ 1:15
50: Plus 2 Dolphin Kick @ 1:00
<> 2:00
Go through twice
200: 25 IM order/25 Free @ 3:30
4 x 25 Choice – Fast @ 0:30
Extra Rest @ 0:30

Tuesday, April 11, 2017
10-minute warm up
Go through 5 times
125 Free @ 2:00
25 Fly @ 0:30
25 Back @ 0:30
25 Breast @ 0:45
xxx
4 x 200 Freestyle @ 3:30
XXX
3 x 25 Descend – Fly @ 0:30
3 x 25 Descend – Back @ 0:30
3 x 25 Descend – Breast @ 0:30
3 x 25 Descend – Free @ 0:30
XXX
4 x 25 UDK with fins @ 0:40 1

Sunday, April 9, 2017
10-minute warm up
5 x 300 @ 5:30
10 x 50 odds stroke, evens free @ 1:00
8 x 100 @ 2:00, first and third lengths FAST, second and fourth recovery.
8 x 25 odds fast, evens recovery @ :30 and :45

Saturday,  April 8, 2017

10-min Warm up
Descend 1-4 on each group of 4
Opt 1 Opt 2 Opt 3
2 x 200 @ 3:30
2 x 200 @ 3:00

2 x 150 @ 2:30
2 x 150 @ 2:10

2 x 100 @ 1:40
2 x 100 @ 1:30

2 x 75 @ 1:15
2 x 75 @ 1:05

2 x 50 @ 0:50
2 x 50 @ 0:45

2 x 25 @ 0:25
2 x 25 @ 0:20
<>
2 x 50 Choice – Best Average @ 1:00
2 x 50 Choice – Best Average @ 1:20
2 x 50 Choice – Best Average @ 1:40
2 x 50 Choice – Best Average @ 2:00
4 x 50 Recovery @ 1:00

Recent workouts by Jeff Maydak: Copy and paste the workout (s) of interest into MS Word or other program and then print.
Thursday, April 6, 2017
500 Super 500! @ :30/length

Go  through  5 times
1 x 100 Choice – Descend each time thru @ 1:45
1 x 25 Kick @ 0:45
1 x 50 Build @ 1:00
1 x 25 Fast (work on UDK) @ 1:00

3 x 50 Descend @ 1:00
3 x 50 Descend @ 1:00

4 x 25 Max. length per stroke @ 0:30 

Tuesday, April 4, 2017
10-minute warm up
100 Stroke @ 1:50
100 75 Stroke>25 Free @ 1:50
100 50 Stroke>50 Free @ 1:50
100 25 Stroke>75 Free @ 1:50
100 Free @ 1:50

4 x 125 Freestyle @ 2:00

9 x 50 Fl/Bk>Bk/Br>Br/Fr @ 1:00 450 yds 1450 yds
1 x 100 Choice @ 2:00 300 yds 1750 yds
1 x 50 Same Stroke @ 1:00 150 yds 1900 yds
2 x 25 Same Stroke (sum + 50 < 100) @ 0:45 150 yds 2050 yds
2 x 25 Sprint @ 1:00

Sunday, April 2, 2017
8 x 75 Choice (:05 faster than recent 100 best) @ 1:30
6 x 100 75 easy speed free>:10 rest>25 fast (IM order) @ 2:00
8 x 25 Fast from middle (work on turns) @ 0:40
5 x 50 Descend @ 1:00
1 x 200 Build each 50
12 x 25 IM order @ 0:30
5 x 50 Fast with fins @ 1:10

Saturday, April 1, 2017

Go through 5 times
200 Choice @ 3:30
(descend each time thru)
3 x 50 Descend to fast @ 1:00
1 x 50 Kick @ 1:30

4 x 25 Gutbuster 1

Thursday, March 30, 2017
10-minute warm up
500 Super 500! @ :30/length

3 x 100 +:10, +:08, +:06 @ 1:30
3 x 100 +:08, +:06, +:04 @ 1:40
3 x 100 +:06, +:04, +:02 @ 1:50
3 x 100 +:04, +:02, goal @ 2:00

2 x 150 Fl/Fr/Bk/Fr/Br/Fr @ 2:45

4 x 25 Wall turns after one shove off

Tuesday, March 28, 2017
10-minute warm up
Go thru four times
100 IM @ 2:00
75 Kick>Drill>Swim – IM order @ 1:30
50 Free @ 1:00
25 Stroke Fast – IM order @ 1:00
Go thru four times
100 Choice @ 2:00
50 Same Stroke @ 1:00
2 x 25 Same Stroke (sum + 50 < 100) @ 0:45
XX
4 x 25 Freestyle with UDK (6!) @ 0:40

Sunday, March 26, 2017
10-minute warm up
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 @ 0:45
1 x 100 Choice @ 1:50
2 x 50 Choice @ 0:50
1 x 100 Choice @ 1:40
2 x 50 Choice @ 0:55
1 x 100 Choice @ 1:30
2 x 50 Choice @ 1:00
1 x 100 Choice @ 1:20
8 x 50 25 Drill>25 Swim @ 1:15
8 x 25 Sprint North Half @ 0:45

Saturday, March 25, 2017
10-minute warm up
Descend Each 300
1 x 300 Free @ 4:45
2 x 150 Free with :15 rest (-0:15) @ 5:45
3 x 100 Free with :15 rest (-0:30) @ 6:00
4 x 75 Free with :10 rest (-0:30) @ 6:05
6 x 50 Free with :05 rest (-0:25)
XX
6 x 50 Otter kicks with fins @ 1:00
XX
1 x 100 25 Fly>75 Free @ 2:00
1 x 100 50 Back>50 Free @ 2:00
1 x 100 75 Breast>25 Free @ 2:00
1 x 100 Free @ 2:00

Thursday, March 23, 2017
10-minute warm up
3 x 200 Broken at 50s for :05/:10/:15 @ 3:45
4 x 50 Tennessee Turns @ 1:15

3 x 100 Descend (min :02 each time) @ 1:40
3 x 100 Descend (min :02 each time) @ 1:50
3 x 100 Descend (min :02 each time) @ 2:00

3 x 100 Free w/fins or Kick w/fins UDK (6!) @ 2:00
8 x 25 IM order @ 0:30 200 yds 2200 yds

Tuesday, March 21, 2017

500 Super 500! (25s are IM order)s
4 x 75 Odds: Fly>Bk>Br Evens: Fr @ 1:30

Go through four times
100: 25 No Free>75 Free @ 2:00
75: 25 No Free>50 Free @ 1:30
50: 25 No Free>25 Free @ 1:00
25: 25 No Free @ 1:00
__
4 x 25: Freestyle with UDK (6!) @ 0:40

Sunday, March 18, 2017
10-minute warm up

400 Choice @ 6:00
2 x 200 Faster than 1/2 of 400 @ 3:15
4 x 100 Faster than 1/2 of fastest 200 @ 1:45
8 x 50 Faster than 1/2 of fastest 100 @ 1:00
16 x 25 Faster than 1/2 of fastest 50 @ 0:30
__
300 IM (kick/drill/swim each stroke)
4 x 25 No breath set your own

Thursday, March 16, 2017
100 Free @ 1:20
2 x 100 Free (drop min :01 from previous group) @ 1:30
3 x 100 Free (drop min :01 from previous group) @ 1:40
4 x 100 Free (drop min :01 from previous group) @ 1:50
5 x 100 Free (drop min :01 from previous group) @ 2:00

8 x 50 Free with fins (dolphin kick min. 12.5 yds off each wall) @ 1:00
8 x 25 Sprint free with fins @ 0:25

Tuesday, March 14, 2017
Go through 8 times
75 I.M. order (kick>drill>swim) @ 1:40
100 Free (negative split) @ 1:50
25 I.M. order (fast) @ 0:45

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

4 x 25 Wall turns with one push off

Recent workouts by Chris Sikich and Frank Smardo:

Sunday, March 12, 2017
10-minute warm up

Super 500 (no free 25s)
Super 500 (free on 25s, IM order on the rest)

25 @ :35
50 @ :40
75 @ 1:20
100 @ 1:20
2 x 25 @ 30
2 x 50 @ :45
2 x 75 @ 1:15
2 x 100 @ 1:25
3 x 25 @ 25
3 x 50 @ :50
3 x 75 @ 1:10
3 x 100 @ 1:30
4 x 25 @ :20
4 x 50 @ :55
4 x 75 @ 1:05
4 x 100 @ 1:35

Saturday,  March 11, 2017
10-minute warm up

2 x 50 Scull or Drill/Swim @ 1:00
2 x 50 Kick/Swim @ 1:00
2 x 50 Scull or Drill/Swim @ 1:00
2 x 50 Build to 90% @ 1:00
2 x 50 Stroke/Swim @ 1:00
2 x 50 Build to 90% @ 1:00
<>
1 x 3 x 50 Choice – Best Average @ 1:00
3 x 50 Choice – Best Average @ 1:20
3 x 50 Choice – Best Average @ 1:40
3 x 50 Choice – Best Average @ 2:00
1 x 50 Recovery @ 1:00
<>
1 5 x 50 w/fins, Plus 2-Dolphin Kicks/Wall @ 1:00
<>
4 x 1 x 150 (or 125) Swim, Fins, or Pull @ 2:00
1 x 50 Recovery @ 1:00

Thursday, March 9, 2017 (Kevin Sherman)
“Here’s a good main set (1500yd ladder) while getting ready for the state meet…compliments from your east coast Nasti coach!
Of each distance: #1 easy, #2 mod pace , #3 should be 90%+ effort) Intervals are the same as the distance (in seconds – i.e. the 25’s on 25, 50’s on 50….100’s on 1:40 (100 sec) I’ve also done this as more of a distance set just going with 10 seconds rest between all swims.”
10-minute warm up
Super 500 (no free 25s)
Main Set
No. 1 easy, No. 2 moderate, No. 3 90 percent effort)
3 x 25 @ :25
3 x 50 @ :50
3 x 75 @ 1:15
3 x 100 @ 1:40
3 x 100 @ 1:40
3 x 75 @ 1:15
3 x 50 @ :50
3 x 25 @ :25

8 x 50 kick @ 1:10

Tuesday, March 7, 2017

10-minute warm up

4 x 100 or 75 @ 1:20
4 x 100 or 75 @ 1:30
4 x 100 or 75 @ 1:40
4 x 100 or 75 @ 1:50
4 x 100 or 75 @ 2:00

Go through 4 times
25 fly @ :30
50 back @ 1:00
25 breast @ :30
50 free @ 1:15

Sunday, March 5, 2017

Super 500 (no free 25s)

Go through 4 times
4 x 50 no free @ 1:00
200 choice @ 3:30

4 x 25 hard kick no fins @ 10 seconds rest

Saturday, March 4, 2017

Super 500 (no free 25s)

Go through 4 times
4 x 50 no free @ 1:00
200 choice @ 3:30

4 x 25 hard kick no fins @ 10 seconds rest

Wednesday, March 1, 2017
10-minute warm up
Choose one:
12 x 50 @ :40
11 x 50 @ :45
10 x 50 @ :50

200 kick on your go

8 x 150: 50 stroke @ 1:00, 100 free @ 2:00

8 x 25 breath control, 3,2,1,0,0,1,2,3 @ :30 or :40

Tuesday, Feb. 28, 2017
10-minute warm up
10 x 125 (or 100) @ 2:00
100 kick
6 x 75: 25 stroke fast, 50 moderate free @ 1:30
100 kick
400 pull
8 x 25 FAST CHOICE @ :30
Cool down

Tuesday, Feb. 14, 2017

10-min Warm up
5 x 50 S/K/S/P/S – 10 sec Rest/50 1:00 250
<>
3 x 125 (or 100) Choice @ 2:00
3 x 100 (or 75) Choice @ 1:30
3 x 75 (or 50) Choice @ 1:00
3 x 50 (or 25) Choice @ 0:40 1050
<>
1 x 50 Dive (or Push) – FAST @ 3:00
50 Recovery @ 1:00 300
<>

Go through three times
200 25 IM order/25 Free @ 3:30
4 x 25 Choice – Fast @ 0:30
Extra Rest @ 0:30 900

Saturday, Feb. 11, 2017
10-min Warm up
2 x 50 Scull or Drill/Swim @ 1:00
2 x 50 Kick/Swim @ 1:00
2 x 50 Scull or Drill/Swim @ 1:00
2 x 50 Build to 90% @ 1:00
2 x 50 Stroke/Swim @ 1:00
2 x 50 Build to 90% @ 1:00
<>
Go through three times
100 Choice @ 1:20
2 x 100 Choice @ 1:30
-OR-
go through two times
100 Choice @ 1:30
3 x 100 Choice @ 1:40
Go through two times
2 x 100 Choice @ 1:40
2 x 75 Choice @ 1:30
<>
Go through six times
25 Dive (or Push) – FAST @ 0:40
25 Recovery @ 1:00
<>
Go through four times
150 (or 125) Swim or Pull @ 2:15
50 Recovery @ 1:00
<>

Sunday, Feb. 4, 2017
2 x 50 Scull or Drill @ 1:00
3 x 50 Kick @ 1:10
2 x 50 Build to Fast @ 1:00
3 x 50 Kick @ 1:10
4 x 50 Descend 1-4 @ 1:00
<>
200 Straight @ 3:30
200 Broken: Rest 0:05/50 @ 3:30
200 Broken: Rest 0:10/50 @ 3:30
200 Broken: Rest 0:15/50 @ 3:30
Each Lane Pick an Interval
All 200s on same interval
Suggested Intervals: 3:00, 3:15, or 3:30
>
3 x 25 Fly @ 0:30
2 x 50 Back @ 1:00
3 x 25 Fly @ 0:30
2 x 75 Breast @ 1:30
2 x 50 Back @ 1:00
3 x 25 Fly @ 0:30
3 x 100 Free @ 1:40
2 x 75 Breast @ 1:30
2 x 50 Back @ 1:00
3 x 25 Fly @ 0:30

Thursday, Feb. 2, 2017
4 x 50 25 Drill/25 Swim IM Order @ 1:00
Go through four times
4 x 25 Fast – Stroke @ 0:30
100 IM – Kick @ 2:15

5 x 100 (or 75) Swim or Pull @ 1:40 500
2 x 25 Easy @ 0:30 50
4 x 100 (or 75) Swim or Pull @ 1:35 400
2 x 25 Easy @ 0:35 50
3 x 100 (or 75) Swim or Pull @ 1:30 300
2 x 25 Easy @ 0:40 50
2 x 100 (or 75) Swim or Pull @ 1:25 200
2 x 25 Easy @ 0:45 50
1 1 x 100 (or 75) Swim or Pull @ 1:20 100
2 x 25 Easy @ 0:50

Saturday Jan. 31, 2017
-10-min Warm up-
Go through three times
100 IM @ 2:00
4 x 50 25 IM Order Fast / 25 EZ Free @ 1:00
2 x 50 Kick – 90% Effort @ 1:15

3 x 75 (or 50) Hold Fastest Ave @ 1:20
1 x 25 Easy @ 1:00
3 x 75 (or 50) Hold Fastest Ave @ 1:10
1 x 25 Easy @ 1:00
3 x 75 (or 50) Hold Fastest Ave @ 1:05
1 x 25 Easy @ 1:00
3 x 75 (or 50) Hold Fastest Ave @ 1:00
1 x 25 Easy @ 1:00

4 x 50 25 Drill / 25 Swim @ 1:15

Sunday Jan. 22, 2017
Super 500, no free 25s.

3 x 400 @ 6:30 descend, No. 1 is negative split, No. 2 is build each 100 by 25s, No. 3 is pull

7 x 50 kick @ 1:10

On this set, also descend No. 3, 6, 9
3 x 50 descend 1-3 @ 1:00
3 x 50 descend 1-3 @ 1:30
3 x 50 descend 1-3 @ 2:00

4 x 25 hard kick no fins @ 10 seconds rest

Wednesday, Jan. 18, 2017
10-minute warm up
Super 1,000 (50 seconds per 50)
10 x 100 @ 1:30, rest 10 seconds after the 75
OR 9 x 100 @ 1:40, rest 10 seconds after the 75
OR 8 x 100 @ 1:50, rest 10 seconds after the 75
break
6 x 50 kick with fins, 7 dolphins per wall @ 1:10
break
Go through 4 times
25 easy @ :30
25 FAST @ :45

Tuesday, Jan. 17, 2017
10-min Warm up-

2 x 50 Drill/Swim @ 1:00
100 Build to 90% @ 2:00
4 x 50 25 Easy Speed / 25 Easy @ 1:15
100 Build to 90% @ 2:00
-Drink Break-
200 Broken 200 – FAST; 15 sec/50 @ 3:30
2 x 50 Recovery @ 1:30
150 Broken 150 – FAST; 10 sec/50 @ 2:30
2 x 50 Recovery @ 1:30
100 Broken 100 – FAST; 5 sec/50 @ 1:30
2 x 50 Recovery @ 1:30
50 All Out @ 1:00
2 x 50 Recovery @ 1:30
-Drink Break-
4 x 25 Fly @ 0:30
4 x 25 Back @ 0:35
4 x 25 Breast @ 0:40
4 x 25 Free – Fast @ 0:45
-OR-
2 x 300 (or 275) Swim or Pull (Dec 1-2) @ 5:00 600

Sunday, Jan. 15, 2017
Super 500, no free 25s
10 x 50 FAST @ 1:30
8 x 25 drill choice @ :40
5 x 200 pull @ 3:30
4 x 50 w/ fins, 4 dolphin kicks off the start and the turn @ 1:00
100 easy

Saturday, Jan. 14, 2017
10-min Warm up

2 x 50 Scull/Swim @ 1:05
2 x 50 Kick/Swim @ 1:05
2 x 50 Stroke/Swim @ 1:05
<>
Go through 3 times:
3 x 75 Choice @ 1:05
75 Choice @ 1:00
-OR-
Go through five times
75 Choice @ 1:15
75 Choice @ 1:05
-OR-
Go through four times
75 Choice @ 1:30
1 x 75 Choice @ 1:20
<>
Distance Group
Go through twice
2 x 200 Swim @ 3:30
200 Broken-Fast, Rest 0:10/50 @ 4:00
-OR-
Sprint Group
Go through 8 times
25 Dive (or Push) – FAST
25 Recovery @ 3:00

Thursday, Jan. 12 2017
10-min Warm up 10:00

2 x 50 Scull/Swim @ 1:05
2 x 50 Kick @ 1:15
2 x 50 Stroke/Swim @ 1:05
2 x 50 Kick @ 1:15
2 x 50 Build to Fast @ 1:05
2 x 50 Kick @ 1:15
6 x 50 2 x (Descend 1-3) @ 1:00
<> 2:00
1 x 100 :00 (or 75) Choice @ 1:50
1 x 100 :50 (or 75) Choice @ 1:40
1 x 100 :30 (or 75) Choice @ 1:30
1 x 100 :00 (or 75) Choice @ 1:45
1 x 100 :45 (or 75) Choice @ 1:35
1 x 100 :20 (or 75) Choice @ 1:25
1 x 100 :45 (or 75) Choice @ 1:40
1 x 100 :25 (or 75) Choice @ 1:30
1 x 100 :55 (or 75) Choice @ 1:20
1 x 100 :15 (or 75) Choice @ 1:35
1 x 100 :50 (or 75) Choice @ 1:25
1 x 100 :15 (or 75) Choice @ 1:15
<> 2:30
1 x 25 Recovery @ 0:45
1 x 25 Fast Choice @ 0:45
1 x 25 Easy Speed @ 0:45
1 x 25 Fast Free @ 0:45
<> 5:00

Thursday, Jan. 5, 2017
-10-min Warm up-
2 x 50 25 Drill / 25 Swim @ 1:15
2 x 50 25 Kick / 25 Swim @ 1:15
2 x 50 25 Stroke / 25 Free @ 1:00
2 x 100 Build (Start Slow, End Fast) @ 2:00
-Drink Break-
-Each Lane Chooses-
10 x 100 Choice @ 1:25
-or-
9 x 100 Choice @ 1:35
-or-
8 x 100 Choice @ 1:45
-Drink Break-
2 x 150 Swim @ 2:50
3 x 100 Build @ 1:50
4 x 50 Fast @ 0:50
4 x 50: 25 Fast (choice)/25 Easy @ 1:15

Tuesday, Jan. 3, 2017
10-min Warm up
Go thru 5 times
1 x 75 Fly/Back/Breast @ 1:30
1 x 75 Free @ 1:15
Go thru 4 times
4 x 75 (or 50s) Descend 1-4, first round swim @ 1:15, second round kick @ 1:45, third round swim @ 1:30, fourth round pull @ 1:15.
50 Eazy @ 2:00

Go through 4 times
25 Fast @ 0:30
25 Recovery @ 0:45

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