Recent workouts by Chris Sikich, Frank Smardo and Jeff Maydak.
Sunday, Sept. 23, 2018
10-minute warm up
4 x 150 @ 2:45
Break
Go through four times
25 fly @ :45
50 back @ 1:15
25 breast @ :45
50 free @ 1:00
Break
5 x 200 pull @ 4:00 – :15
Bonus set
4 x 100 kick w/ fins @ 2:00

Tuesday, Sept. 18, 2018
5 x 100 @ 1:45
Break
Go through four times
25 IM order @ :45
50 moderate free @ 1:00
25 IM order kick @ 1:00
Break
6 x 150 pull @ 2:45
Break
6 x 50 kick @ 1:10

Saturday, Aug.  25, 2018
10-minute swim
6 x 100 @ 2:00
Short Break
5 x 100 @ 1:50
Short Break
4 x 100 @ 1:40
Short Break
3 x 100 @ 1:30
Short Break
No extra rest on these:
6 x 50 @ 1:00
5 x 50 @ :55
4 x 50 @ :50
3 x 50 @ :45

Thursday, Aug. 23, 2018
10-minute warm up
Go through twice:
200 set pace @ 3:30
2 x 100 faster pace @ 1:50
4 x 50 faster pace@ 1:00
Extra rest
4 x 50 set pace @ 1:00
2 x 100 faster pace @ 1:50
200 faster pace @ 3:30
Extra rest

Tuesday, Aug. 21, 2018
10-minute warm up

4 x 150 descend @ 2:45

12 x 50 speed set @ 1:00 (Stay aggressive. Expect to miss and sit out several)
100 easy

6 x 100 pull or swim @ 1:45 descend 1-3, 4-6

6 x 50 kick w/fins @ 1:10

Sunday, Aug. 19, 2018
Go through twice
1 x 200 Set pace @ 3:40
2 x 100 Faster pace than previous @ 1:50
2 x 100 Faster pace than previous @ 2:10
4 x 50 Faster pace than previous @ 1:00
4 x 50 Faster pace than previous

7 x 50 IM turns at :45
Sunday Funday sets

Saturday, Aug. 18, 2018
10-minute warm up
4 x 250 @ 4:00
Break
4 x 150 @ 3:00
Break
4 x 100 @ 2:00
Break
4 x 50 @ 1:00

Thursday, Aug. 16, 2018
10-minute warm up
5 x 100 @ 1:45
Break
10 x 50 speed set @ 1:00
100 easy
Break
6 x 150 descend 1-3, 4-6

Tuesday, Aug. 14, 2018
-10-min Warm up-
8 x 50 PACE (U Pick Interval) @ 0:50
-Drink Break- 2:20
10 x 50 Race Pace @ 1:00
100 Recovery Swim @ 5:00
5 x 30 Turn Work @ 1:00
-Drink Break- 2:00
2 x
4 x 50 Odds: Hard/Easy, Evens: Easy/Hard @ 1:15
100 Drill/Recovery @ 2:30
-Extra Credit- 2:00
3 x 200 Descend (1-3) @ 3:30
100 Drill/Recovery @ 2:30
-Starts Optional-
Total 1:11:00

Sunday, Aug. 12, 2018
Go thru four times
1 x 200 Moderate @ 3:40
1 x 100 Fast @ 1:50
1 x 50 Sprint @ 1:30
Break 5 x 30 Free w/ Lochte UDK (start/end at 15m) @ 1:00
Go thru twice
1 x 50 15m blast (stroke)>35 easy free @ 1:15
1 x 50 25m sprint (stroke)>25 easy free @ 1:15
1 x 50 35m sprint (stroke)>15 easy free @ 1:15 1
1 x 50 Sprint (stroke) @ 1:45
5 x 100 Descend @ 1:30 + :10!

Saturday, Aug. 11, 2018
10-minute warm up
4 x 200 descend @ 3:30
Break
Pick a goal time just on the edge of being able to make 8 in a row.
8 x 50 goal time (skip one if you are 2 seconds behind goal time.
You should miss at least one one if you do it right.) @ 1:10
100 easy (choice 50 or 150 if you finish at north end)
Break
4 x 100 descend @ 1:45
100 easy
Break
1 second faster than previous goal time
4 x 50 goal time (skip one if you are 2 seconds behind goal time) @ 1:00
100 easy (choice 50 or 150 if you finish at north end)
Break
1 second faster than previous goal time
2 x 50 goal time @ :55 (Try not to miss the first one. )
100 easy

Thursday, Aug. 9, 2018
-10-min Warm up-
4 x 100 PACE  @ 1:45
-Drink Break- 2:00
Go through twice
5 x 50 Race Pace @ 1:10
100 Recovery Swim @ 4:10
-Drink Break- 2:00
Go through twice
4 x 25 IM Order @ 0:45
100 50 Kick/50 Free @ 2:00
-Drink Break- 2:00
5 x 50 Race Pace @ 1:10
100 Recovery Swim @ 4:10

Tuesday, Aug. 7, 2018
-10-min Warm up-
8 x 50 PACE  @ 0:50
-Drink Break- 2:20
8 x 50 Fastest Average @ 1:10
2 x 100 Drill/Recovery @ 2:20
-Drink Break- 2:00
Go through twice
4 x 50 Choice: 25 Fast/25 Easy @ 1:15
100 Drill/Recovery @ 2:30
-Drink Break- 2:00
6 x 100 Pull: Descend (1-3) @ 1:50
100 Drill/Recovery @ 2:00

Thursday, Aug. 2, 2018

10-minute warm up

2 x 50 drill/swim @ 1:10
2 x 50 kick/swim @ 1:10
2 x 50 stroke/free @ 1:10
2 x 50 drill/swim @ 1:10
4 x 50 fast south end/easy north end @ 1:10
100 easy
Break
Good place to stop for meet swimmers, but do what you think is best
Go thru 4 times
50 stroke @ 1:15
100 free @ 2:00
Break
6 x 50 kick choice @ 1:10
Break
5 x 100 pull @ 1:45

Tuesday, Aug. 1, 2018
10-minute warm up
Go thru twice
50 @ 1:00
100 @ 2:00
150 @ 2:45
200 @ 3:30
Break
4 x 50 odds easy, evens fast @ 1:15
Break
8 x 50: 25 fast/25 easy @ 1:00
Break
4 x 100 kick w/fins @ 2:00

Saturday, July 28, 2018
-10-min Warm up-
1000 Super 1,000
-Drink Break- 2:00
Go through twice
3 x 100 Challenge Interval
100 Recovery @ 2:30
-Drink Break- 2:00
4 x 50 25 Free Fast/25 Stroke Fast @ 1:15
100 Drill/Recovery @ 3:00
4 x 50 Fastest Average @ 1:15
100 Drill/Recovery @ 3:00
4 x 50 25 Fast / 25 Easy @ 1:15
00 Drill/Recovery @ 2:00

Thursday, July 26, 2018
10-minute warm up
100, 30 seconds rest, 50 @ 3:00
100, 25 seconds rest, 50 @ 3:00
100, 20 seconds rest, 50, @ 3:00
100, 15 seconds rest, 50, @ 3:00
100, 10 seconds rest, 50, @ 3:00
100, 5 seconds rest, 50 @ 3:00
DRINK BREAK
100, 5 seconds rest, 50 @ 2:45
100, 10 seconds rest, 50 @ 2:45
100, 15 seconds rest, 50, @ 2:45
100, 20 seconds rest, 50, @ 2:45
100, 25 seconds rest, 50, @ 2:45
100, 30 seconds rest, 50 @ 2:45
DRINK BREAK
(How low can you go?)
100, 5 seconds rest, 50 @ 2:30
100, 10 seconds rest, 50, @ 2:30
100, 15 seconds rest, 50 @ 2:30
100, 20 seconds rest, 50 @ 2:30
THIS IS 2400 METERS. CAN YOU DO THE LAST TWO??
100, 25 seconds rest, 50, @ 2:30
100, 30 seconds rest, 50, @ 2:30

Tuesday, July 24, 2018
-10-min Warm up-
Go through 3 times
2 x 50 25 Drill/25 Free @ 1:10
2 x 50 50 Stroke @ 1:10
2 x 50 Odds: Hard/Easy, Evens: Easy/Hard @ 1:10
-Drink Break- 2:00
200 Broken rest 20s/50 Approach your 200 goal time @ 4:00
-Drink Break- 2:00
Go thru four times
100 IM (or Stroke) @ 2:15
100 Free (or Choice) @ 2:15
-Drink Break- 2:00
2 x 50 Fastest Average @ 1:20
2 x 50 Fastest Average @ 1:40
2 x 50 Fastest Average @ 2:00

Saturday, July 21, 2018
10-minute warm up
Super 1000
Break
8 x 50 odds stroke, evens free @ 1:15
Break
8 x 25 odds fast stroke, evens free recovery @ :45
Break
5 x 100 pull or swim @ 2:00-:10

Thursday, July 19, 2018
10 minute warm up
6 x 150 @ 2:45
Break
Go thru 6 times
25 fast stroke @ :45
50 free moderate @ 1:00
25 fast stroke @ :45
Break
Choice
5 x 100 @ 2:00 descend
OR
15 fast from the blocks/35 easy
25 fast from the blocks/25 easy
50 fast from the blocks

Tuesday, July 17, 2018
-10-min Warm up-
2 x 50 25 Drill/25 Free @ 1:10
2 x 50 25 Kick/25 Free @ 1:10
2 x 50 25 Stroke/25 Free @ 1:10
4 x 50 Odds: Hard/Easy, Evens: Easy/Hard @ 1:10
2 x 50 25 Stroke/25 Free @ 1:10
100 IM @ 2:00
-Drink Break- 2:00
4 x 100 Fastest Average @ 3:00
2 x 50 Easy @ 1:15
Extra Rest @ 1:30
2 x 50 Stroke – Fast @ 2:00
2 x 50 Easy @ 1:15
Drink Break- 2:30
4 x 150 Descend @ 2:45

Pool closed for youth meet Friday July 13 to Sunday July 15

Thursday, July 12, 2018
-10-min Warm up-
2 x 50 25 Drill/25 Free @ 1:10
2 x 50 25 Kick/25 Free @ 1:10
2 x 50 25 Stroke/25 Free @ 1:10
4 x 50 Odds: Hard/Easy, Evens: Easy/Hard @ 1:10
2 x 50 25 Stroke/25 Free @ 1:10
1 x 100 IM @ 2:00
-Drink Break- 2:00
50 Fastest Average @ 1:15
2 x 50 Fastest Average @ 1:30
2 x 50 Fastest Average @ 1:45
50 Fastest Average @ 1:15
4 x 50 Easy @ 1:15
50 Stroke – Fast @ 2:00
50 Stroke – Fast @ 1:00
2 x 50 Easy @ 1:30
-Drink Break- 2:00
1 x 2 x 50 25 Fly Fast/25 Easy @ 1:05
2 x 50 25 Back Fast/25 Easy @ 1:10
2 x 50 25 Brst Fast/25 Easy @ 1:15
2 x 50 25 Free Fast/25 Easy @ 1:20
-Drink Break- 2:20
3 x 200 Descend @ 3:40

Tuesday, July 10, 2018
10-minute warm up
2 x 50 drill/swim @ 1:10
2 x 50 kick/swim @ 1:10
2 x 50 stroke/free @ 1:10
2 x 50 drill/swim @ 1:10
Break
100 @ 2:00
2 x 50 @ :45
100 @ 1:50
2 x 50 @ :50
100 @ 1:40
2 x 50 @ :55
100 @ 1:30
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
Break
Go through three times
50 moderate free @ 1:15
50 fast stroke @ 1:15
Break
3 x 100 Kick w/fins @ 2:00 (or choice interval)

Sunday, July 8, 2018
200 (then 150, 100, 50) @ 3:00 -:05 down to :40, sit one out when the interval catches you and drop yardage.

Wednesday, July 4, 2018
10-minute warm up
2 x 50 drill/swim @ 1:10
2 x 50 kick/swim @ 1:10
2 x 50 stroke/swim @ 1:10
2 x 50 drill/swim @ 1:10
Break
6 x 200 pull (switch to 150 when the interval catches you) @ 4:00 – :15
Break
8 x 25 No Free @ :45
Break
6 x 50 choice kick w/ fins @ 1:10

Sunday, July 1, 2018
Go thru three times
Choice @ 5:00
Choice @ 4:00
Choice @ 3:00
Choice @ 2:00
Choice @ 1:00

Saturday, June 30, 2018
10-minute warm up

2 x 50 drill/swim @ 1:10
2 x 50 kick/swim @ 1:10
2 x 50 stroke/free @ 1:10
2 x 50 drill/swim
2 x 50 build @ 1:10
Break
4 x 300 pull or swim @ 5:30
Break
Go thru four times
50 no free kinda fast but not really sprint @ 1:15
100 free moderate effort @ 2:00
Break
8 x 50 w/fins odds first 15 dolphin underwater, evens last 15 dolphin underwater

Thursday, June 28,  2018
-10-min Warm up-
2 x 50 25 Drill / 25 Choice @ 1:05
2 x 50 25 Kick / 25 Choice @ 1:05
2 x 50 25 Stroke / 25 Choice @ 1:05
2 x 50 Build – Choice @ 1:05
2 x 50 25 Stroke / 25 Choice @ 1:05
2 x 100 Build – Choice @ 2:05
1 x 100 IM @ 2:00 800
-Drink Break- 3:00
1 x -Each Lane Chooses-
10 x 100 Choice @ 1:35
-or-
9 x 100 Choice @ 1:45
-or-
8 x 100 Choice @ 1:55 1000
Drink Break- 3:00
2 x 200 Pull or Swim @ 3:40
2 x 50 Pull or Swim @ 0:50
2 x 150 Pull or Swim @ 2:40
2 x 50 Pull or Swim @ 0:55
2 x 100 Pull or Swim @ 1:40
2 x 50 Pull or Swim @ 1:15 1200

Tuesday, June 26, 2018
-10-min Warm up-
2 x 50 25 Drill / 25 Choice @ 1:10
2 x 50 25 Stroke / 25 Choice @ 1:10
2 x 50 25 Kick / 25 Choice @ 1:10
2 x 50 25 Stroke / 25 Choice @ 1:10
4 x 50 Build – Choice @ 1:10
-Drink Break- 2:00
2 x 3 x 100 Descend to Moderate @ 2:00
1 x 50 Easy @ 1:30
1 x 50 Choice – Moderate @ 1:00
1 x 50 Easy @ 1:30
1 x 50 Choice – Fast @ 1:00
-Drink Break- 2:00
2 x 1 x 50 Overkick Drill @ 1:15
1 x 100 50 Kick / 50 Choice @ 2:15
1 x 50 25 Free Fast/25 Stroke Fast @ 1:15
1 x 100 Drill/Recovery @ 2:15

Sunday, June 24, 2018
5 x 50 Choice @ 1:05 – :05
Go thru twice
1 x 200 Choice @ 3:45
3 x 50 Fly/Fr>Bk/Fr>Br/Fr @ 1:15
Break
5 x 50 Choice @ 1:05 – :05!
3 x 100 Kick with fins @ 2:00
6 x 50 Drill @ 1:30 3
1 x 100 Free fast (set pace for next set)
Diving Well
2 x 100 IM (faster than 100m free) @ 2:00
4 x 50 Leap frog flipturns @ 1:00
1 x 150 Diving Board Pull Ups

Saturday, June 23, 2018
-10-min Warm up-
2 x 50 25 Drill/25 Choice @ 1:10
2 x 50 25 Kick/25 Choice @ 1:20
2 x 50 25 Stroke/25 Choice @ 1:00
4 x 50 Build to 90% @ 1:00
-Drink Break- 2:00
1000 Super! @ 20:00
-Drink Break- 2:00
4 x 50 25 Fly Fast/25 Easy @ 1:05
Extra Rest @ 0:40
4 x 50 25 Back Fast/25 Easy @ 1:10
Extra Rest @ 0:20
4 x 50 25 Brst Fast/25 Easy @ 1:15
Extra Rest @ 1:00
4 x 50 25 Free Fast/25 Easy @ 1:20
-Drink Break- 1:00
2 x 50 Warm Down @ 1:15

Tuesday, June 19, 2018
10-minute warm up
3 x 50 drill/swim @ 1:10
3 x 50 kick/swim @ 1:10
3 x 50 stroke/swim @ 1:10
50 IM @ 1:10
Break
5 x 100 no equipment @ 2:00
Break
4 x 200 pull @ 3:40
Break
8 x 50 kick w/ fins @ 1:10

Sunday, June 17, 2018
1000 Super 50s are IM order @ :01/m + :10
Go thru three times
3 x 50 15m IM order + 35m free @ 1:15
2 x 100 Choice with fast middle 30m @ 2:00
1 x 50 Free – Breathe every 5 strokes @ 1:15
Break
2 x 200 Draft & Pass (4 per lane) @ 4:00
Break
In Diving Well
4 x 50 (from dive, 25 swim, flipturn, touch bottom of diving well, 1 somersault, surface, scull to wall)
1 x 150 Diving Board Pull Ups

Saturday, June 16, 2018
-10-min Warm up-
2 x 50 25 Drill / 25 Swim @ 1:15
2 x 50 25 Stroke / 25 Swim @ 1:15
2 x 50 25 Kick / 25 Swim @ 1:15
2 x 50 25 Stroke / 25 Swim @ 1:15
2 x 50 Build – Choice @ 1:00 500
-Drink Break- 2:00
1 x -Each Lane Chooses-
9 x 100 Choice @ 1:35
-or-
8 x 100 Choice @ 1:45
-or-
7 x 100 Choice @ 2:00 900
1 x -Drink Break- 3:00
2 x 200 Pull or Swim @ 3:45
2 x 50 Recovery @ 1:00
2 x 150 Pull or Swim @ 2:45
2 x 50 Recovery @ 1:00
2 x 100 Pull or Swim @ 1:45
2 x 50 Recovery @ 1:15 1200

Thursday, June 14, 2018
-10-min Warm up-
1 x 100 Drill/Choice @ 2:15
1 x 100 Kick @ 2:45
1 x 100 Choice @ 2:00
1 x 100 Pull @ 2:00
1 x 100 Build to 90% @ 2:00
-Drink Break- 2:00
Go through 3 times
3 x 100 Descend (1-3) @ 1:50
2 x 50 25 Stroke / 25 Free @ 1:00
-Drink Break- 2:30
4 x 50 Fly – Fast @ 1:05
Extra Rest @ 0:40
4 x 50 Back – Fast @ 1:10
Extra Rest @ 0:20
4 x 50 Breast – Fast @ 1:15
-Drink Break- 1:00
2 x 50 Warm Down @ 1:15

Tuesday, June 12, 2018
Go thru twice
2 x 50 drill/swim @ 1:10
2 x 50 kick/swim @ 1:10
2 x 50 stroke/free @ 1:10

Break

200 @ 4:00
2 x 100 @ 2:00
4 x 50 @ 1:00
Short Break
200 @ 3:45
2 x 100 @ 1:50
4 x 50 @ :55
Short Break
200 @ 3:30
2 x 100 @ 1:40
4 x 50 @ :50
Short Break
Bonus set
200 @ 3:15
2 x 100 @ 1:30
4 x 50 @ :45

Sunday, June 10, 2018
2 x Super 1,000

Saturday, June 9. 2018
10-minute warm up
6 x 200 (switch to 150 if you need to) @ 4:00 – :15
Break
6 x 50 odds no free @ 1:10, evens free @ 1:00
Break
6 x 100 @ choice (interval that gives you less than 10 seconds rest)
Break
4 x 50 dolphin kick 15-25 w fins then kick or swim in @ 1:10

Thursday, June 7, 2018
-10-min Warm up-
Go thru twice
2 x 50 25 Drill / 25 Free @ 1:10
2 x 50 25 Kick / 25 Free @ 1:10
2 x 50 25 Stroke / 25 Free @ 1:10
-Drink Break- 2:00

4 x 50 Descend (1-4) @ 0:55
Extra Rest @ 0:20
4 x 50 Descend (1-4) @ 1:05
Extra Rest @ 0:40
4 x 50 Descend (1-4) @ 1:15
-Drink Break- 2:00

Go thru twice
1 x 200 25 IM order/25 Free @ 4:00
4 x 25 Choice – Fast @ 0:45
1 x 100 Recovery @ 2:30
-Drink Break- 1:00
4 x 50 Warm Down @ 1:15

Tuesday, June 5, 2018
-10-min Warm up-
1 x 100 Drill/Choice @ 2:15
1 x 100 Kick @ 2:45
1 x 100 Choice @ 2:00
1 x 100 Pull @ 2:00
1 x 100 Build to 90% @ 2:00
-Drink Break- 2:00
Each lane pick an Interval. Recommended: minus 5-10 sec off your normal 100 interval.
1 x 100 Pace @ 1:40
2 x 50 Easy @ 1:15
2 x 100 Pace @ 1:40
2 x 50 Easy @ 1:15
3 x 100 Pace @ 1:40
2 x 50 Easy @ 1:15
3 x 100 Pace @ 1:40
2 x 50 Easy @ 1:15
2 x 100 Pace @ 1:40
2 x 50 Easy @ 1:15
1 x 100 Pace @ 1:40
2 x 50 Easy @ 1:15
-Drink Break- 2:00
2 x 50 Kick (25 Fast / 25 Easy) @ 1:30
1 x 100 Swim @ 2:00

Sunday, June 3, 2018
10-minute warm up
Go through four times
4 x 50: 25 no free/25 free @ 1:00
200 @ 3:30
Break
Go through three times
50 easy @ 1:30
50 sprint @ 1:00
Break 100 easy
4 x 100 kick w/ fins @ 2:00

Saturday, June 2, 2018
10-minute warm up
3 x 300 @ 5:30
Break
Go through five times, descend the 100 each time thru
100 @ 2:00
4 x 25 No free @ :45
Break
8 x 50 dolphin kick halfway w fins @ 1:10

Thursday, May 31, 2018
-10-min Warm up-
2 x 50 25 Drill / 25 Swim @ 1:15
2 x 50 25 Stroke / 25 Swim @ 1:15
2 x 50 25 Kick / 25 Swim @ 1:15
2 x 50 25 Stroke / 25 Swim @ 1:15
2 x 50 Build – Choice @ 1:00
-Drink Break- 2:00
2 x 50 Fast (25 Free/25 Stroke) @ 1:15
1 x 25 Fly @ 0:45
1 x 50 Back @ 1:15
1 x 75 Breast @ 2:00
1 x 100 IM (or Free) @ 2:30
-Warm Down- 1:00
2 x 50 Drill/Swim @ 1:15

Tuesday, May 29, 2018
-10-min Warm up-
2 x 50 Scull/Swim @ 1:05
2 x 50 Kick/Swim @ 1:05
2 x 50 Drill/Swim @ 1:05
2 x 50 Build to 90% @ 1:05
2 x 50 Stroke/Swim @ 1:05
2 x 50 Build to 95% @ 1:05
-Drink Break- 2:00
1 x 100 (or 75) Choice @ 2:10
1 x 100 (or 75) Choice @ 2:00
1 x 100 (or 75) Choice @ 1:50
1 x 100 (or 75) Choice @ 2:05
1 x 100 (or 75) Choice @ 1:55
1 x 100 (or 75) Choice @ 1:45
1 x 100 (or 75) Choice @ 2:00
1 x 100 (or 75) Choice @ 1:50
1 x 100 (or 75) Choice @ 1:40
1 x 100 (or 75) Choice @ 1:55
1 x 100 (or 75) Choice @ 1:45
1 x 100 (or 75) Choice @ 1:35
1 x 100 (or 75) Choice @ 1:50
1 x 100 (or 75) Choice @ 1:40
1 x 100 (or 75) Choice @ 1:30
-Warm Down-
4 x 50 Drill/Swim @ 1:15

Monday, May 28, 2018
10 minutes warm up
400 @ 7:00
2 x 200 at a faster pace per 100 @ 3:45
4 x 100 @ faster pace per 100 @ 1:45
8 x 50 @ faster pace @ 1:00
Break
8 x 25 stroke @ :45
Break
4 x 50 kick @ 1:10

Sunday, May 27, 2018
7 x 50 Descend @ 1:00 350 m 350 m
6 x 50 Descend (start -:01 than previous) @ 1:00
5 x 50 Descend (start -:01 than previous) @ 1:00
4 x 50 Descend (start -:01 than previous) @ 1:00
3 x 50 Descend (start -:01 than previous) @ 1:00
2 x 50 Descend (start -:01 than previous) @ 1:00
1 x 50 Descend (start -:01 than previous) @ 1:00
8 x 50 UDK 15m at start and finish @ 1:15
10 x 30 Choice with turn from 15m mark @ 0:45
5 x 40 UDK Lane Lines Suicides

Saturday, May 26, 2018
-10-min Warm up-
1 x 1000 Super @ 20:00
-Drink Break- 2:00
2 x 50 25 Fly Fast/25 Free @ 1:15
1 x 100 IM or Stroke @ 2:30
1 x 100 Easy @ 2:00
2 x 50 25 Back Fast/25 Free @ 1:15
1 x 100 IM or Stroke @ 2:30
1 x 100 Easy @ 2:00
2 x 50 25 Brst Fast/25 Free @ 1:15
1 x 100 IM or Stroke @ 2:30
1 x 100 Easy @ 2:00
2 x 50 25 Free Fast/25 Free @ 1:15
1 x 100 IM or Stroke @ 2:30
1 x 100 Easy @ 2:00
-Drink Break- 1:00
2 x 50 Easy @ 1:00

Thursday, May 24, 2018
10-minute warm up
2 x 50 drill/swim @ 1:10
2 x 50 kick/swim @ 1:05
2 x 50 stroke/swim @ 1:00
2 x 100 build @ 2:00
Break
8 x 100 @ 1:45
Break
2 x 150 @ 2:45
2 x 50 easy @ `:00
2 x 100 @ 1:45
2 x 50 easy @ 1:00
2 x 50 @ :50
2 x 50 easy @ 1:00

Tuesday, May 22, 2018
10-minute warm up
Go through 4 times
250 (or 200) @ 4:00
3 x 50 @ 1:00 No. 1 easy, No. 2 moderate, No. 3 fast
Extra 1:00
Break
8 x 75 @ 1:40 odds stroke or fly/back/breast, evens free
Break
6 x 50 kick @ 1:15
100 easy

Sunday, May 20, 2018
10-minute warm up
4 x 50 drill/swim @ 1:15
4 x 50 kick/swim @ 1:15
4 x 50 stroke/free @ 1:15
Break
Go thru twice
200 @ 3:45
2 x 100 @ 1:45
4 x 50 @ :50
Break
8 x 50: 15-25 yards underwater dolphin w fins, then kick @ 1:15

Saturday, May 19, 2018
10-minute warm up
5 x 200 @ 4:00, 3:45, 3:30, 3:15, finish by 3:00
Break
10 x 50 odds free @ 1:00, evens stroke @ 1:15
Break
6 x 100 @ choice (an interval w 5-10 seconds rest)

Thursday, May 17, 2018
10-minute warm up
Super 1000
Break
go thru twice
100 IM or stroke @ 2:30
100 free @ 2:00
4 x 50 stroke fast @ 1:15
2 x 50 easy @ 1:00
Break
go thru twice
200 easy @ 4:00
2 x 50 kick @ 1:30
2 x 50: 25 fast/25 easy @ 1:15
Break
2 x 50 easy

Tuesday, May 15, 2018
10-minute warm up
2 x 50 drill/swim @ 1:15
2 x 50 kick/swim @ 1:10
2 x 50 stroke/swim @ 1:00
100 build
Break
7 x 100 @ 1:50
Break
Go through twice
2 x 150 @ 2:50
2 x 100 @ 1:50
2 x 50 @ :50
Extra minute
2 x 50 easy

Sunday, May 13, 2018
Chaos

Saturday, May 12, 2018
10-minute warm up
1000 Super @ 20:00
Drink Break
200 Swim @ 4:00
200 Broken 10s/100 @ 4:00
200 Broken 5s/50 @ 4:00
Drink Break
100 Swim @ 2:00
2 x 50 Swim @ 1:00
100 IM @ 2:30
2 x 50 25 Stroke/25 Swim @ 1:15
Drink Break
4 x 50 Easy @ 1:00

Thursday, May 10, 2018 (OUTSIDE)
10-minute 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 @ 2:00
Drink Break
6 x 100 Pull or w/Fins @ 1:50
Drink Break
2 x 200 Choice @ 3:50
2 x 150 Swim @ 2:50
2 x 100 Build @ 1:50
2 x 50 Fast @ 0:50
2 x 50 Easy @ 1:10

Wednesday, May 9, 2018
For nationals swimmers
10-minute warm up (400 to 500 yards)
4 x 50 drill/swim @ 1:30
4 x 25 work breakouts @ 1:00
100 easy
EVERYONE ELSE
10-minute warm up
Super 500 (no free 25s)
Break
8 x 75 odds stroke, evens free @ 1:40
Break
10 x 50 kick @ 1:10
Break
4 x 150 pull @ 3:00

Tuesday, May 8, 2018
3 x 100 fast middle turn @ 3:00
4 x 50 Drill/build @ 1:30
4 x 25 Sprints @ 2:00
Relay Starts in lanes 4 & 5

 

Sunday, May 6, 2018
3 x 100 alt. free/meet stroke
8 x 25 Fast with fins @ 0:40
4 x 50 Drill/build
4 x 25 Sprint 2 cycles off blocks

Saturday, May 5, 2018
3 x 100 Fast middle turn (Nationals taper)
4 x 75 Kick/Drill/Swim @ 1:45
1 x 200 Build
4 x 50 Sprint (Nationals taper)

Thursday, May 3, 2018
4 x 75 Choice (Nationals Team taper)
4 x 100 Choice (non taper swimmers)
1 x 200 Build
6 x 50 25 drill>25 swim @ 1:15
1 x 200 Broken at 50 for :05>:10>:15
8 x 25 Fast at north end @ 0:40
1 x 500 Super 500 (non taper swimmers)

Wednesday, May 2, 2018
10-minute warm up
2 x 50 drill/swim @ 1:15
2 x 50 kick/swim @ 1:15
2 x 50 drill/swim @ 1:15
2 x 50 stroke/swim @ 1:15
4 x 25 work on fast break outs @ :40
Break
75 fast off the wall (within 5 seconds of your 100-yard goal time)
75 easy
Break
3 x 100 (work on last turn and finish) @ 2:30
Break
50 sprint from the blocks meet stroke No. 1
100 easy
25 from the blocks meet stroke No. 2 (fast breakout or full 25, up to you)
75 cool down

Tuesday, May 1, 2018
3 x 200 Choice @ 4:30
6 x 50 25 I.M. order>25 free @ 1:15
3 x 100 Descend (same stroke) @ 2:30
8 x 25 Breakouts @ 0:45
4 x 25 No breath

Sunday, April 29, 2018
3 x 25 Choice @ 0:30
3 x 50 Choice @ 1:00
3 x 75 Choice @ 1:30
3 x 100 Choice @ 2:00
3 x 100 Choice (:04 faster than previous 100s) @ 2:15
3 x 75 Choice (:03 faster than previous 75s) @ 1:45
3 x 50 Choice (:02 faster than previous 50s) @ 1:15
3 x 25 Choice (:01 faster than previous 25s) @ 0:45
Break
8 x 25 From middle @ 0:45
4 x 25 Relays off blocks

Saturday, April 28, 2018
2 x 100 75 free>25 stroke @ 2:15
2 x 50 Match stroke (Nationals 100 goal + :22) @ 1:15
2 x 100 75 free>25 stroke @ 2:15
2 x 50 Match stroke (Nationals 100 goal + :19) @ 1:15
2 x 100 75 free>25 stroke @ 2:15
2 x 50 Match stroke (Nationals 100 goal + :16) @ 1:15
2 x 100 75 free>25 stroke @ 2:15
2 x 50 Match stroke (Nationals 100 goal + :13) @ 1:15
2 x 100 75 free>25 stroke @ 2:15
2 x 50 Match stroke (Nationals 100 goal + :10) @ 1:15
8 x 25 Fast choice with fins @ 0:30

Thursday, April 26, 2018
10 x 50 Choice Rest :10
Break
Go thru four times
1 x 125 Free @ 2:15
3 x 25 Fly>Bk>Br @ 0:40
Extra rest @ 0:15
Break
4 x 25 Decrease stroke rate @ 0:40
2 x 100 Fast middle 25 @ 3:00
8 x 25 Breath control (0,1,2,3,3,2,1,0) @ 0:40

Wednesday, April 25, 2018
10-minute warm up
25 @ :30
50 @ 1:00
75 @ 1:30
100 @ 2:00
100 @ 2:00
75 @ 1:30
50 @ 1:00
25 @ :30
Break
Straight thru, push the pace
2 x 75 (or 50) @ 1:00
2 x 75 (or 50) @ 1:05
2 x 75 (or 50) @ 1:10
2 x 75 (or 50) @ 1:15
2 x 75 (or 50) @ 1:20
2 x 75 (or 50) @ 1:25
2 x 75 (or 50) @ 1:30
Break
10 x 25 FAST STROKE @ 1:00, straight into,
10 x 25 FAST STROKE @ 1:15

Tuesday, April 24, 2018
500 Super 500
Break
3 x 100 +:10, +:08, +:06 @ 1:40
3 x 100 +:08, +:06, +:04 @ 1:50
3 x 100 +:06, +:04, +:02 @ 2:00
3 x 100 +:04, +:02, goal @ 2:10
2 x 150 Fl/Fr/  Bk/Fr/  Br/Fr @ 3:00

Sunday, April 22, 2018
10-minute warm up
4 x 200 push the pace @ 4:00 (consider no paddles, or 250 w/paddles)
Break
75 fast from the blocks
75 easy
break
8 x 75, odds IM or stroke, evens free @ 1:30
Break
50 fast from the blocks
50 recovery
Break
8 x 50 kick (75 w/fins) @ 1:15
Break
25 fast from the blocks
25 recovery

Saturday, April 21, 2018 (9 a.m.)
10-minute warm up
100 @ 2:00
75 @ 1:30
50 @ 1:00
25 @ :30
25 @ :30
50 @ 1:00
75 @ 1:30
100 @ 2:00
Break
8 x 100, odds IM or stroke, evens free @ 2:00
Break
Go through 6 times (do not save energy for this set)
50 free all out fast @ 1:30
25 stroke all out fast @ 1:30

Thursday, April 19, 2018 
8 x 100 Choice  @ 2:00-:05!
1 x 200 Partner 400 IM 200
10 x 50 Drill/Build @ 1:10
8 x 25 Fast North End @ 0:40

Wednesday, April 18, 2018
10-minute work out
Super 500 (no free 25s)
Break
Go thru twice, Maintain pace each time thru
200 fast @ 4:00
150 maintain pace @ 3:00
100 maintain pace @ 2:00
50 maintain pace @ 2:00
Break
Go through 4 times
25 choice from the blocks @ :45
50 moderate @ 1:00
25 same kick as your sprint @ 1:30
Break
Go thru twice, choice
100 @ 2:00
75 @ 1:30
50 @ 1:00
25 @ :30

Tuesday, April 17, 2018 (Back to NHS!) SCM
2 x 25 Choice @ 0:30
2 x 50 Choice @ 1:00
2 x 100 Choice @ 1:45
1 x 200 Choice @ 3:30
2 x 100 Choice @ 1:45
2 x 50 Choice @ 1:00
2 x 25 Choice @ 0:30
Break
Go thru 4 times,
1 x 25 Kick @ 0:40
1 x 50 Swim (same stroke) @ 1:00
Break
1 x 100 No Free or Kick @ 2:00
1 x 100 75 No Free or Kick / 25 Free @ 2:00
1 x 100 50 No Free or Kick / 50 Free @ 2:00
1 x 100 25 No Free or Kick / 75 Free @ 2:00
1 x 100 100 Free @ 2:00
Break
8 x 50 25 Free Build>Stroke Sprint
through 2 stroke cycles>easy

Sunday, April 15, 2018
10-minute warm up
6 times through
1 x 100 Choice Easy Speed Rest :15
1 x 50 Choice Build Rest :10
1 x 25 Choice Fast Rest :10
1 x 25 Choice Sprint @ 4:00 (entire 200)
Break
3 times thru
1 x 25 Choice off blocks
1 x 15 UDK or Pullouts
1 x 15 Vertical Kicks with hands out
1 x 25 Choice SprintChoice off blocks
Break 2 times thru
1 x 75 Fly/Back/Breast @ 1:40
1 x 75 Freestyle @ 1:30
Break
8 x 25 Fast choice w/fins (work UDK) @ 0:30
7 x 25 IM turns from middle @ 0:35

Saturday, April 14, 2018 (Back to NHS) SCM
10-minute warm up
Go thru 6 times
1 x 100 Easy Speed @ 2:00
1 x 125 Faster than above (same stroke) @ 2:00
Break
3 x 50 Descend – Stroke #1 @ 1:10
3 x 50 Descend – Stroke #2 @ 1:10
Break
1 x 100 Breath only towards stands @ 2:00
1 x 100 Bilateral breathing @ 2:00
1 x 100 Breath every 7>5>3>5 @ 2:00
Break
4 x 25 Max 1 breath Pick

Thursday, April 12, 2018 (Pendleton) (Maydak)
300 Free Leave on 0:00
2 x 150 Free with :15 rest (-0:15) Leave on 4:45
3 x 100 Free with :15 rest (-0:30) Leave on 10:30
4 x 75 Free with :10 rest (-0:30) Leave on 16:30
6 x 50 Free with :05 rest (-0:25) Leave on 22:35
Brak
1 x 25 Gutbuster
20 x 15 In Diving Well (work on breakouts) @ 0:20
1 x 25 Off Block
4 x 50 Tennessee Turns @ 1:00
4 x 50 25 Drill>25 Swim @ 1:00


Wednesday, April 11, 2018 (Pendleton)

10-minute warm up
Super 500 IM order on the main part, free on the 25s.
Break
Go through four times
25 stroke @ :30
50 build free @ 1:00
25 stroke @ :30
100 free @ 2:00 (descend each time through)
Break
4 x 150 @ 2:30 (pull or swim)
Break
8 x 50 kick @ 1:10

Tuesday, April 10, 2018 (Pendleton)
10-minute warm up

Super 500 (no free 25s)
Break
Maintain Pace:
2 x 75 (or 50) @:55
2 x 75 (or 50) @ 1:00
2 x 75 (or 50) @ 1:05
2 x 75 (or 50) @ 1:10
2 x 75 (or 50) @ 1:15
Break
4 x 50 otter kick @ 1:00
Break
9 x 50 25 stroke/25 free (or 50 stroke) @ 1:00
Break
4 x 75 kick @ 1:40

Sunday, April 8, 2018 (Carmel)
10-minute warm up
200 25 sprint pace + :03 per 25 @ 3:00
100 25 sprint pace + :02 per 25 @ 1:45
50 25 sprint pace + :01 per 25 @ 1:00
25 25 sprint pace
25 Easy
break
4 x 100 Free (breath every 7>5>3>5 strokes @ 2:00
Break
25 Choice Easy @ 1:00
50 Choice Moderate @ 1:00
75 Choice Fast @ 1:00 75
25 Choice Easy with fins @ 1:00
50 Choice Moderate with fins @ 1:00
75 Choice Fast with fins @ 1:00 7
Break
5 x 100 Free – work on consistent easy speed Rest :15
Break
7 x 50 Fly>Fl/Bk>Bk>Bk/Br>Br>Br/Fr>Fr @ 1:00
Break
8 x 25 Free – work on consistent easy speed Rest :05
Break
5 x 50 Hold Pace @ 0:35+:05!

Saturday, April 7, 2018 (Pendleton)
10 x 50 No Free or 75 Free @ 1:10
Break
Go through five times
1 x 75 Free
1 x 15 UDK across diving well
1 x 15 Kick across diving well with hands out
1 x 25 Fast off blocks
Break
4 x 100 Free with fins w/min 6 UDK @ 1:30
Break
1 x 300 IM (kick>drill>swim each stroke)
Break
3 x 50 Descend @ 1:00
break
10 x 30 Crosslanes @ 1:00

Thursday, April 5, 2018 (Pendleton)
go thru twice, maintain fast pace
200 @ 3:30
150 @ 2:15
100 @ 1:45
50 @ 1:00
Break
4 x 50 otter kick @ 1:00
50 easy
Break
10 x 50: same stroke on all 10, hold fastest average @ 1:15
50 easy
Break
4 x 75 kick @ 1:45
50 easy
Break
12 x 25 odds fast choice @ :30, evens free recovery @ :45

Wednesday, April 4, 2018 Pendleton
10-minute warm up
Super 500 25s are IM order @ :30/length
Break
Go through five times
100 Free – Descend each time through @ 1:45
25 No Free Fast @ 0:30
25 Easy Free – Max length per stroke @ 0:45
Break
12 x 25 IM order through breakouts -easy free the rest of the way @ 0:40
Break
4 x 50 25 swim with fins>25 UDK @ 1:15
Break
10 x 25 Sprints with fins @ 0:22

Tuesday, April 3, 2018 Carmel
10-minute warm up

4 x 50 drill @ 1:05
4 x 50 kick/swim @ 1:05
4 x 50 stroke/swim @ 1:05
Break
6 x 150, descend 1-3, 4-6 @ 2:30
Break
8 x 75 odds stroke or fly/back/breast, evens free @ 1:30
Break
8 x 25 odds stroke fast @ :30, evens free recovery @ :45
Break
4 x 50 descend @ 1:00
4 x 50 descend @ 1:15
4 x 50 descend @ 1:30
Break
4 x 25 hard kick no fins @ 10 seconds rest

Sunday, April 1, 2018, Pendleton
Straight thru
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

Saturday, March 31, 2018 Pendleton
10-minute warm up

Descend Each 200, go thru twice
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) @ 5:35
Break
4 x 50 Otter kicks with fins @ 1:15
Break
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, March 29, 2018 Carmel
10-minute warm up
10 x 100 free at 1:20 or 1:30 or 1:40 etc…(an interval that gives you 8-10 seconds rest)
Break
12 x 50 odds stroke @ 1:10 evens free @ 1:00
Break
4 x 125 pull @ 2:00
Break
Go thru twice w a break
50s to failure 1:00 – :05

Wednesday, March 28, 2018
10-minute warm up
12 x 50 @ :50
Go thru four times
25 stroke @ :30
50 moderate free @ 1:00
75 stroke: kick, drill, swim @ 1:30
100 free @ 2:00
Break
4 x 150 pull @ 2:30
Break
12 x 25 IM order @ :30

Tuesday, March 27, 2018 Carmel
10-minute warm up

5 x 200 @ 3:30
Go thru four times
75 stroke @ 1:30
50 build @ 1:00
25 kick @ :40
25 free @ :50
Break

12 x 25 odds stroke, evens free @ :30
10 x 50 kick @ 1:10

Saturday, March 24 – Sunday  March 25, 2018 (GRIN STATE MEET)

Wednesday, March 21, 2018 (Maydak) Fishers
10-minute warm up
Super 500!
Break

Go thru four times
75 Easy @ 1:45
25 Kick @ 0:45
50 Build @ 1:15
1 x 25 Fast (work on UDK) @ 1:00

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

Break
4 x 25 Max. length per stroke @ 0:30

Tuesday, March 20, 2018 (maydak) Fishers
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

Break
4 x 125 Freestyle @ 2:00

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

Go Thru 3 times
1 x 100 Choice @ 2:00
1 x 50 Same Stroke @ 1:00
2 x 25 Same Stroke (sum+50<100) @ 0:45
Break
2 x 25 Sprint @ 1:00

Sunday, March 18, 2018 (Maydak)  Pendleton
10-minute warm up
6 x 75 Choice (:05 faster than 100 RB) @ 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
8 x 25 IM order @ 0:30
4 x 50 Fast with fins @ 1:15 2

Saturday, March 17, 2018 (Maydak) Pendleton
10-minute warm up
500 Super 500! (Choice)

Break
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

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

Break
4 x 25 Wall turns after 1 shove off

Thursday, March 15, 2018 (Maydak) Fishers
10-minute warm up
Go thru twice
100 Choice Moderate @ 2:00
2 x 75 Same Stroke (:05 faster than 100 RB*) @ 1:45
4 x 25 Same Stroke (sum faster than 100 RB*) @ 1:00

Break
50 Easy
9 x 50 Choice @ 1:10-:05!
50 Easy
100 Choice Moderate @ 2:00
2 x 75 Same Stroke (:05 faster than 100 RB*) @ 2:00
4 x 25 Same Stroke (sum faster than 100 RB*) @ 1:00
4 x 100 100 free or 75 no free @ 1:30 4 x 25 Choice starts off blocks (sprint 2 cycles)

Tuesday, March 13, 2018 (Fishers) (Teske)

Power 1000: 40 X 25s @ 1:00 AS FAST AS POSSIBLE!!!

1 X 100 or 2 X 50 off block for time

Sunday, March 11, 2018 (Pendleton Heights)

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

Saturday, March 10, 2018 (Maydak) Pendleton
10-minute warm up

Descend Each 300
1 x 300 Free Leave on 0:00
2 x 150 Free with :15 rest (-0:15) Leave on 4:45
3 x 100 Free with :15 rest (-0:30) Leave on 10:30
4 x 75 Free with :10 rest (-0:30) Leave on 16:30
6 x 50 Free with :05 rest (-0:25) Leave on 22:35

Break
6 x 50 Otter kicks with fins @ 1:00

Break
1 x 100 25 Fly>75 Free @ 2:00 100 yds 1900 yds
1 x 100 50 Back>50 Free @ 2:00 100 yds 2000 yds
1 x 100 75 Breast>25 Free @ 2:00 100 yds 2100 yds
1 x 100 Free @ 2:00

Thursday, March 8, 2018 (Fishers High School)
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
BREAK
Go thru twice
2x 25 work fast breakouts @ :40
2x 25 build to fast finishes @ :40
25 FAST
25 easy
BREAK
Go thru four times
2 x 50 moderate recovery @ 1:00
75 descend each time thru @ 1:30
OR
GO thru four times
2 x 50 stroke @ 1:00
100 descend each time thru @ 1:30
BREAK
6 x 100 kick choice @ 2:00 (meet swimmers cool down)
OR
8 x 100 pull @ 1:30

Wednesday, March 7, 2018 (Pendleton Heights)
10-minute warm up
100 moderate @ 2:00
75 fast @ 1:30
50 moderate @ 1:00
25 fast @ :30
25 moderate @ :30
50 fast @ 1:00
75 moderate @ 1:30
100 fast @ 2:00
BREAK 50 easy
12 x 25 drill IM order @ :40
BREAK
12 x 50 stroke/free @ 1:00
BREAK 50 easy
6 x 100 kick choice @ 2:00 (suggested 100s recovery for meet swimmers)

Tuesday, March 6, 2018 (Pendleton Heights)
10-minute warm-up
6 x 100 free @ 1:30 or 5 x 100 free @ 1:45 or 4 x 100 free @ 2:00
BREAK
Repeat 6 times
125 Free @ 2:00
25 stroke choice @ :30
25 stroke choice @ :30
25 stroke choice @ 1:00
BREAK
6 x 50 w/fins: 25 free/25 under water dolphin @ 1:00
BREAK
3 x 50 descend 1-3 @ 1:00
3 x 50 descend 1-3 @ 1:30
3 x 50 descend 1-3 @ 2:00

Sunday, March 4, 2018 (Pendleton Heights)
Sunday, it will have been one year since our old friend Kevin Sherman died. Let’s do his workout that day. For those of you new to the team, Kevin was a longtime Nasti and friend who contracted skin cancer. Get your screenings! Kevin wrote this workout and sent it to me shortly after he moved to Connecticut after his last summer at Forest Park. (Practice at 10 a.m. both Saturday and Sunday at Pendleton thanks to Coach Jeff.)

“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

Saturday, March 3, 2018
10-minute warm up
MAINTAIN FAST PACE
200 @ 3:15
150 @ 2:30
100 @ 1:45
50 @ finis
BREAK
12 x 50 @ 1:00, odds stroke, evens free
BREAK
8 x 75 IM order: kick/drill/swim @ 1:40
BREAK
Go thru twice, no extra rest
100 @ 2:00
75 @ 1:30
50 @ 1:00
25 @ :30
BREAK
8 x 50 w/fins work dolphins off the walls @ 1:00

Thursday, March 1, 2018 (Pendleton Heights)
10-minute warm up
200 @ 3:30
175 @ 3:00
150 @ 2:30
125 @ 2:00
100 @ 1:45
75 @ 1:30
50 @ 1:00
25 @ finis
xxx
Go thru four times
75 stroke, 15 seconds rest, 25 free @ 2:15
50 stroke, 10 seconds rest, 25 free @ 2:00
25 stroke, 5 seconds rest, 25 free @ 1:30
Xxx
8 x 50 kick @ 1:10
XXX
12 x 25 odds fast @ :30, evens recovery @ :45

Wednesday, Feb. 28, 2018 (Pendleton Heights)
10-minute warm up
Super 500 (no free 25s)
Break
Go thru six times
50 stroke @ 1:00
100 free @ 2:00
Break
8 x 50 w/ fins, work on dolphin kicking off the wall @ 1:00
Break
4 x 50 descend @ 1:00
4 x 50 descend @ 1:15
4 x 50 descend @ 1:30

Sunday, Feb. 25, 2018
200 @ 4:00
2 x 100 @ 2:00
4 x 50 @ 1:00
Break
200 @ 3:45
2 x 100 @ 1:50
4 x 50 @ :55
Break
200 @ 3:30
2 x 100 @ 1:40
4 x 50 @ :50
Break
200 @ 3:15
2 x 100 @ 1:30
4 x 50 @ :45
Break
200 @ 3:00
2 x 100 @ 1:20
4 x 50 @ :40


Saturday, Feb. 24, 2018
10-minute warm up
10 x 100 (or 75) @ 1:30
8 x 75 odds stroke or IM, evens free @ 1:30
8 x 50 w/fins work dolphins off the walls @ 1:00
8 x 25 odds stroke, evens free @ :30
10 x 50 kick @ 1:10

Thursday, Feb. 22, 2018
10-minute warm up

3 x 50 drill/swim @ 1:00
3 x 50 stroke/swim @ 1:00
3 x 50 kick/swim @ 1:00
3 x 50 build/swim @ 1:00
Break
8 x 100 evens stroke or IM, odds free @ 2:00
50 easy
8 x 50 evens fast stroke @ 1:00, odds free recovery work on smooth stroke technique and good turns @ 1:15
50 easy
8 x 25 evens fast stroke @ :30, odds free recovery at :45
50 easy
25 choice sprint from the blocks thru the turn

Wednesday, Feb. 21, 2018
10-minute warm up

Choose By Lane: 12 x 50 @ :45 or 11 x 50 @ :50 or 10 x 50 @ :55
Break
10 x 75 odds free, evens stroke or IM @ 1:30
50 easy
10 x 25 from the blocks: work on start and breakout technique.
50 easy
Super 500 (no free 25s). Do this set, your body will appreciate it tomorrow.

Tuesday, Feb. 20, 2018
10 minute warm-up (via Teske)

Set 1
4 x 50 @ 1:00 DPS
4 x 50 @ 1:00 Try for 6 breaths
4 x 50 @ 1:00 work breakouts
4 x 50 @ 1:00 work turns
4 x 50 @ 1:00 build

Set 2
8 x 150 @ 2:45 last 50 kick

Set 3
8 x 25 kick @ 1:00 (fast)
100 kick for time from push (no arm strokes)

Sunday, Feb. 18, 2018
10-minute warm up
All choice:
400 @ 6:00
2 x 200 @ 3:15
4 x 100 @ 1:45
Break
300 @ 5:00
2 x 150 @ 2:30
3 x 100 @ 1:45
Break
200 @ 3:15
2 x 100 @ 1:45
4 x 50 @ :50
Break
100 @ 1:45
2 x 50 @ :50
4 x 25 @ :30

Saturday, Feb. 17, 2018
10-minute warm up

2 x 50: scull/swim @ 1:00
2 x 50 drill/swim @ 1:00
2 x 50 kick/swim @ 1:00
2 x 50 stroke/free @ 1:00
2 x 50 build @ 1:00

Go thru twice
25 FAST BREAKOUT @ :30
25 FAST FINISH @ :30
25 SPRINT @ :30
25 recovery @ 1:00

Go through 6 times
75 FAST FREE @ 2:00
25 FAST STROKE @ 1:30

4 x 150 pull @ 2:30

100 easy

Thursday, Feb. 15, 2018
10-minute warm up

6 x 150 push the pace @ 2:30

Go through 6 times
25 stroke @ :30
50 free 1:00
50 stroke 1:00
25 free @ 1:00

10 x 50 kick (try without fins) @ 1:10

Wednesday, Feb. 14,  2018 9 (via Teske)
10 min warm up
10 X 100 @ 1:30 (option #1 sit out a maximum of 3 of the 100s @ 1:30; option #2 8 X 100s @ 1:45)
Break
8 X 50 @ 1:00 2-turn-50s (Open turn drill)
Break
5 X 100 @ 1:30 (Option #1 sit out maximum 3 of the 50s during the set, option #2 4 X 100 @ 1:45)
Break
Go thru twice
4 x 25 scull @ 1:00
100 pull no paddles

Tuesday, Feb. 13, 2018 (Via Teske)
10 minute warm up
10 x 50 choice @ 1:01 (first one leave on :01)
50 easy
50s to failure on 1:01. You must touch the wall before the clock hits the top. When you can’t make it by the top anymore, wait and regroup for the next set. So you’ll have 59 seconds to finish the first one, 58 seconds to finish the second one, etc…..but you’ll always leave on the 1:01 interval.
50 easy
Super 500 (no free 25s)
Cool down

Sunday, Feb. 11, 2018
10-minute warm up

Super 500 no free 25s

4 x 100 swim w/fins: 4-6 strong dolphin kicks off each wall @ 2:00

50 easy

Super 500, free on the 25s, IM order or stroke on the main part

12 x 25 odds fast swim w/fins (preferably Zoomers), evens recovery @ :30

50 easy

5 x 100 pull @ 1:45

50 easy

8 x 50 kick w/o fins @ 1:10

100 easy


Thursday, Feb. 8, 2018
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
BREAK
Go thru twice
2x 25 work fast breakouts @ :40
2x 25 build to fast finishes @ :40
25 FAST
25 easy
BREAK
Meet swimmers cool down, everyone else
4 x 300 pull @ 6:30
BREAK
4 x 100 kick @ 2:00

Wednesday, Feb. 7, 2018
10-minute warm up

12 x 50 @ :45 or 11 x 50 @ :50 or 10 x 50 @ :55
50 easy
8 x 75 odds FAST, evens recovery @ 1:30
50 easy
8 x 25 odds FAST @ :30, evens recovery @ 40
50 easy
4 x 150 pull @ 2:30
50 easy
25 sprint for time/25 easy
Relay starts

Tuesday, Feb. 6, 2018
10-minute warm up
3 x 200 no equipment push the pace @ 3:15
50 easy
10 x 50 kick (try as many as you can without fins) @ 1:10
50 easy
5 x 100 @ 1:40 push the pace
50 easy
8 x 75 odds IM or stroke, evens free push the pace @ 1:30
FROM THE BLOCKS 50 sprint for Time (Should be “end of meet” tired, don’t save energy)
RELAY STARTS
100 easy

Sunday, Feb. 4, 2018
10-minute warm up

400 @ 6:00
300 @ 5:00
200 @ 3:30
100 @ extra rest

50 easy

4 x 25 fly sprint @ :45
100 free push the pace @ 2:00
4 x 25 back sprint @ :45
100 free push the pace @ 2:00
4 x 25 breast sprint @ :45
100 free push the pace @ 2:00
4 x 25 free sprint at :45
100 push the pace at 2:00
4 x 25 IM order @ :45
100 push the pace @ 2:00

6 x 50 kick @ 1:10
50 easy

From the blocks
4 x 25 sprint choice @ 1:30 (use both ends of the pool)
100 easy

Saturday, Feb. 3, 2017 (Carmel)
10-minute warm up
4 x 50 drill/swim @ 1:00
4 x 50 kick/swim @ 1:00
4 x 50 stroke/swim @ 1:00

5 x 200 @ ascending interval 2:50, 3:00, 3:10, 3:20

6 x 50 swim w/fins, work dolphin kick off the walls @ 1:00

12 x 50 choice stroke or IM order @ 1:10

5 x 100 pull @ 1:45

4 x 25 hard kick no fins @ 10 seconds rest

Wednesday, Jan. 31, 2018 (Via Teske)

Warm up
10 minute warm up

8 X 50’s @ 1:00 (descend 1-4, 5-8)

Main Set
500 Ladder (descend 1-4, 5-8);
Go thru 4 times; choice gear and stroke per round
1) 25 @ :30 (EZ)
2) 50 @ 1:00
3) 75 @ 1:30
4) 100 @ 2:00 (should be FAST)
5) 100 @ 2:00 (EZ)
6) 75 @ 1:30
7) 50 @ 1:00
8) 25 @ :30 (should be FAST)

Tuesday, Jan. 30, 2018 

10-minute warm up

Go thru twice
2 x 50 drill/swim @ 1:00
2 x 50 kick/swim @ 1:00
2 x 50 stroke/swim @ 1:00
2 x 50 build each 25 @ 1:00
Extra minute

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

50 easy

Go thru three times
2 x 50 FAST @ :50 (Goal is to hold the SAME speed for both 50s, so make sure you can swim that second 50 FAST)
100 easy @ 2:20 (go on top)

300 pull @ 6:00

6 x 50 kick @ 1:10

Sunday, Jan. 28, 2018
10-minute warm up

100 swim @ 2:00
100 kick w/ fins @ 2:00
100 pull @ 2:00
100 swim @ 2:00

200 free @ 3:30
200 IM @ 4:00
200 pull @ 3:30
200 stroke @ 4:00
200 kick w/fins @ 3:30
200 stroke down/free back @ 4:00

Go thru 8 times
50 ALL OUT FROM THE WALL, go into 100 easy @ 3:00

Saturday, Jan. 27, 2018
10-minute warm up
3 x 300 descend 1-3 @ 5:30

200 kick w/ fins

8 x 50 IM order or choice stroke @ 1:10

200 pull

5 x 100 descend @ 2:00

4 x 25 hard kick no fins @ 10 seconds rest

Thursday, Jan. 25, 2018 (Via Teske)
10-minute warm-up (try for 500 EZ)

8 X 100 @ 1:45 (choice gear).
1 leave on :00
2 leave on :45
3 leave on :30
4 leave on :15
5 leave on :00
6 leave on :45
7 leave on :30
8 leave on :15
rest 45 seconds leave on top for next set!
4 X 100 @ 1:30 (choice gear)
<<break to regroup and move to middle of pool>>
Skills set:
6 X 50’s @ 1:00 2-turn 50’s from middle of pool (Brian motivational speech and demo of “heal-slide” turn method)
<<break move to wall>>
6 X 50’s @ 1:00 WORK (try to hold 200 pace)
<<short break>>
Prepare for Sprint:
4 X 50’s @ 1:00 descend 1-2, 3-4 (2 and 4 should be faster than previous set)
<<intermission>>
Sprint Set: Time Trial (aka TT) from Blocks: 1 X Broken 200 (100, 20 seconds rest; 50, 10 seconds rest, 50) subtract 30 seconds. For better time accuracy, help the people in your lane keep track of when they should leave. At the breaks try to approximate body position and do a turn

warm down at least a 100

Wednesday, Jan. 24, 2018
Practice cancelled

Tuesday, Jan. 23, 2018
10-minute warm up
Super 500 (no free 25s)

Do 150s if you can’t make 200s
200 swim @ 3:15
200 swim w/pull buoy and no paddles @ 3:15
200 swim w/ fins and no paddles @ 3:15
200 swim w/ paddles and no pull buoy @ 3:15
200 swim w/paddles and pull buoy @ 3:15
200 swim w/ paddles and fins

Reverse stroke Super 500 (IM order on the main stuff, free on the 25s)

Sunday, Jan. 21, 2018
10-minute warm up

4 x 75 @ 1:25
Break, go on top
4 x 75 (or 50) @ 1:15
Break, go on top
4 x 75 (or 50) @ 1:05
Break, go on top
4 x 75 (or 50) @ :55

Break

Go thru 4 times
25 stroke @ :40
50 build free @ 1:00
25 kick @ :40
200 free @ 3:30

Break

4 x 50 descend @ 1:00
4 x 50 descend @ 1:15
4 x 50 descend @ 1:30

 

Saturday, Jan. 20, 2018
10-minute warm up
12 x 50 @ :45 or 11 x 50 @ :50 or 10 x 50 @ :55

4 x 25 fly @ :30 plus :30
100 IM @ 2:00
4 x 25 back @ :30 plus :30
100 IM @ 2:00
4 x 25 breast @ :30 plus :30
100 IM @ 2:00
4 x 25 free @ :30 plus :30
100 IM @ 2:00

Go through four times
150 pull @ 2:30
100 kick w fins @ 2:00

Wednesday, Jan. 17, 2018 (Via Brian Teske)

10-minute warm up
__
100 swim @ 3:00
3 X 100 Criss/Cross @ 2:00
-100 @ 2:00 right hand paddle and left leg fin/zoomer
-100 @ 2:00 left hand paddle and right leg fin/zoomer
-100 @ 2:00 fins/zoomers and paddles
100 @ 2:00 full gear

<<Break for main set>>

leave on the next :00 after the 50 easies
Switch to 75s when necessary
5 X 100 @1:30
-50 EZ
4 X 100 @ 1:25
-50 EZ
3 X 100 @ 1:20
-50 EZ
2 X 100 @ 1:15
-50 EZ
1 X 100 @ 1:10 (or As Fast As Possible; AFAP)

<<Break get out of pool>>

100 Sprint From the blocks (will explain on deck)
— 62.5 FAST, then swim easy to the wall, get out and walk around @ 1:00
— 37.5 FAST, then swim easy to the wall @ :30-2:00

Warm down

No practice, Thursday, Jan. 11, Saturday, Jan. 13, Sunday, Jan. 14
Ball State meet Sunday Jan. 14. 
Wednesday, Jan. 10, 2018

30 x 100 @ 1:30
OR
27 x 100 @ 1:45
OR
25 x 100 @ 2:00

Tuesday, Jan. 9, 2018

10-minute warm up

Go through twice
2 x 50 drill/swim @ 1:00
2 x 50 kick/swim @ 1:00
2 x 50 stroke/swim @ 1:00
2 x 50 build @ 1:00
Extra minute
XX
6 x 125 @ 2:00
Xx
Go thru twice
50 sprint from the blocks @ 3:00 (ish)
50 easy
50 sprint from the blocks thru the turn, easy back in @ 3:00 (ish)
50 sprint from the blocks to the wall, easy back in @ 3:00 (ish)


Sunday, Jan. 7, 2018
10-minute warm up
100 @ 2:00
200 @ 3:30
300 @ 5:00
400 @ 6:30
500 @ extra rest

12 x 75 @ 1:30 odds stroke or IM, evens free

10 x 50 kick @ 1:10

Saturday, Jan. 6, 2018
No practice

Thursday, Jan. 4, 2018
10-minute warm up
Go through twice
2 x 50 drill/swim @ 1:00
2 x 50 kick/swim @ 1:00
2 x 50 stroke/swim @ 1:00
2 x 50 build @ 1:00
Extra minute

5 x 125 @ 2:00

Go through four times
50 fast off the blocks thru the turn, easy the rest of the way in @ 3:00 (ish)
25 fast off the blocks, stop at the wall for your time, 25 easy @ 3:00 (ish)

200 easy

Wednesday, Jan. 3, 2018
10-minute warm up
10 x 50 drill choice @ 1:00

8 x 150 choice @ 2:30

Go through four times
25 best non free stroke fast @ :40
50 build free @ 1:00
25 second best non free stroke fast @ :40
50 recovery @ 1:40

4 x 50 kick @ 1:00

Monday, Jan. 1, 2018 (Carmel)

10-minute warm up

8 x 50 drill choice @ 1:00

Go thru three times, pull or swim
300 @ 5:00
200 @ 3:30
100 @ 2:00

12 X 25 odds FAST @ :30, evens RECOVERY @ :45

4 x 50 kick @ 1:00


Sunday, Dec. 31, 2017 (Carmel)

10-minute warm up

8 x 50 drill choice @ 1:00
6 x 200 choice @ 4:00 – :15
12 x 50 odds stroke @ 1:15, evens free @ 1:00
Go thru 4 times
25 stroke fast @ :40
50 build free @ 1:00
25 alternate stroke fast @ :40
50 easy free @ 1:40 (go on top)

4 x 25 hard kick @ ten seconds rest


Saturday, Dec. 30, 2017
Warren Central meet.

Thursday, Dec. 28, 2017 (via Frank)
10-min Warm up 10:00

2 x 100 Drill/Swim/Kick/Swim @ 2:00
2 x 50 Build to 90% @ 1:00
<<BREAK>> 2:00
3 x 100 Descend to 95% @ 1:40
1 x 50 Easy @ 1:00
3 x 75 Descend to 95% @ 1:20
1 x 50 Easy @ 1:00
3 x 50 Descend to 95% @ 1:00
1 x 50 Easy @ 1:00
3 x 25 Descend to 95% @ 0:40
1 x 50 Easy @ 1:00
<<BREAK>> 2:00
3 x 150 25-Fly/Fr/Bk/Fr/Br/Fr @ 3:00
<<BREAK>> 2:00
4 x 50 Starts – (12.5 Fast/37.5 Easy) @ 2:00
<<BREAK>> 1:00
4 x 50 Warm Down @ 1:15

Wednesday, Dec. 27, 2017
10-minute warm up

8 x 75 build by 25s @ 1:20

Go thru 6 times
50 No free @ 1:15
150 free @ 2:30

4 x 50 descend (one stroke) @ 1:00
4 x 50 descend (one stroke) @ 1:15
4 x 50 descend (one stroke) @ 1:30

4 x 25 hard kick no fins @ 10 seconds rest

Saturday, Dec. 23, 2017 (via Frank)
10 minute warm up
Go thru twice
2 x 50 drill/swim @ 1:00
2 x 50 kick/swim @ 1:;00
2 x 50 build to 90 percent @ 1:00

12 x 100 @ 1:30 or 11 x 100 @ 1:40 or 10 x 100 @ 1:50

Go thru twice
(Try to approach your 200 goal time
-50 from the blocks @ 1:30
-100 build @ 2:30
-50 from the blocks @ 1:00
100 easy @ 3:00

Thursday, Dec. 21, 2017
10-minute warm up

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

200 @ 3:30
2 x 100 @ 1:40
4 x 50 @ :50

200 (or 150) @ 3:15
2 x 100 (or 75) @ 1:30
4 x 50 (or 25) @ :45

200 (150) @ 3:00
2 x 100 (75) @ 1:20
4 x 50 (25) @ :40

Tuesday, Dec. 19, 2017 (via Frank)
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
<<BREAK>>
6 x 25 Fly or Choice – Best Average @ 0:45
50 Easy @ 1:30
6 x 25 Back or Choice – Best Average @ 0:45
50 Easy @ 1:30
6 x 25 Breast or Choice – Best Average @ 0:45
50 Easy @ 1:30
6 x 25 Free or Choice – Best Average @ 0:45
50 Easy @ 1:30
<<BREAK>>
Go thru 8 times
25 Fast – Off the Block
25 Recovery @ 3:00
<<WARM DOWN>>

Sunday, Dec. 17, 2017
10-minute warm up
4 x 300 @ 5:00

Go thru four times
4 x 25 fly @ :30
50 easy free @ 1:00
4 x 25 back @ :30
50 easy free @ 1:00
4 x 25 breast @ :30
50 easy free @ 1:00

8 x 50 kick @ 1:05

Saturday, Dec. 16, 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

Thursday, Dec. 14, 2017
10-minute warm up
Super 500 (Taper Skip the 100)

4 x 75 odds fly/back/breast, evens free @ 1:30 (TAPER do 50s: 25 IM order/25 easy free)

Go thru four times
100: 25 no free, 75 free (Taper do 25 choice, 50 free) @ 2:00
75: 25 no free, 50 free (Taper do 25 choice, 25 free)@ 1:30
50: 25 no free, 25 free @ 1:00 (Taper, do 25 choice @ 2:00)
25 no free @ 1:00 (Taper, skip this)

4 x 25 meet stroke, work the breakouts @ :40

Tuesday, Dec. 12, 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

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

50 easy

3 x 50 descend @ 1:00
3 x 50 descend @ 1:30
3 x 50 descend @ 2:00

50 easy

6 x 100 (or 75) kick @ 2:00

Sunday, Dec. 10, 2017
10-minute warm up
4 x 250 @ 4:00

9 x 75 odds stroke (NOT 25 Fly/25back/25breast) @ 1:45 evens free @ 1:30

25 easy

10 x 50 w/fins work dolphins off the walls @ 1:00

10 x 100 (or 75) pull @ ascending interval: 1:15, 1:20, 1:25, 1:30, 1:35, 1:40, 1:45, 1:50, 1:55, 2:00 (switch from 75s to 100s when you can make the interval)

Saturday,  Dec. 9, 2017 (CHS)
10-minute warm up
8 x 50 drill choice @ 1:10

6 x 200 @ 3:30, descend 1-3, 4-6

8 x 100: 75 free @ 10 seconds rest, 25 stroke choice @ 2:00

8 x 25 hard kick no fins @ 10 seconds rest

Thursday, Dec. 7, 2017
10-minute warm up
Super 500 (no free 25s)

2 x 50 for time @ 5:00
2 x 25 for time @ 3:00

100 easy

6 x 50 kick @ 1:10

10 x 100 pull @ 1:45

Wednesday Dec. 6, 2017
10-minute warm up

8 x 75 @ 1:15

6 x 75 (or 50) @ 1:05

4 x 75 (or 50) @ :55

20 x 25 stroke IM order (fly, back, breast, free, repeat) @ :40

10 x 100 pull @ 1:30 or 9 x 100 pull @ 1:45 or 8 x 100 pull @ 2:00

Sunday, Dec. 2, 2017 (NHS version)
10 minute warm up
8 x 25 drill @ :30
6 x 50 25 stroke/ 25 free @ 1:00
4 x 75 fly/back/breast @ 1:30
2 x 100 stroke or IM @ 2:00
200 stroke or IM @ 4:00
200 negative split Free @ 3:30
2 x 100 75 free, 10 seconds, 25 fast @ 2:00
4 x 75 50 free, 10 seconds, 25 fast @ 1:30
6 x 50 descend 1-3, 4-6 @ 1:15
8 x 25 fast/easy @ :40

Sunday, Dec. 2, 2017 (Pirate Walkabout SCM version)
10-minute warm up
4 x 50 drill choice @ 1:10
8 x 25 IM order kick @ :45
4 x 50: 25 stroke /25 free @ 1:10

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

6 x 100  pull @ 2:00

Saturday, Dec. 1, 2017 (NHS closed. Extra Pirate Walkabout SCM workout)

10-minute warm up

6 x 150 @ 3:00

Go thru four times
25 stroke choice @ : 40
50 free @ 1:00
75 fly/back/breast OR stroke @ 1:40
100 free @ 2:00

8 x 25 hard kick no fins @ 10 seconds rest

Friday, Dec. 1, 2017 (Extra Pirate Walkabout SCY SikWang workout)
10-minute warm up
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, Nov. 30, 2017
10-minute warm up
5 x 200 @ 3:30

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

8 x 50 kick @ 1:10

5 x 100 pull @ 1:45

8 x 25 odds fast @ :30, evens recovery @ :45

Wednesday, Nov. 29, 2017
10-minute warm up
Super 500 (no free 25s)

Test Set: 6 x 100 FAST!! @ 3:00

8 x 50 drill choice @ 1:10

4 x 150 pull @ 2:30

8 x 25 breath control @ choice. 4 breaths, 3, 2, 1, 1, 2, 3, 4

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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