Sunday – August 2nd

300 warm up (optional)

5 x 100s on 2:00 descend 1-5

4 x 75s on 1:15 head-up/back/catch-up

3 x 50s on 1:00 breast/free-back roll

2 x 25s on :30 burst

1:00 break

2 x 25s on :30 fly

3 x 50s on 1:00 descend 1-3

4 x 75s on 2:00 tread/kick/swim

5 x 100s on 2:00

  • EZ
  • Build
  • Fast Kick
  • Fast Swim
  • EZ

2,300 total (45 min)

Wednesday Swim Set – July 29

Warm-Up300 ydChoice
4 x 75 yd1:45Kick Build
8 x 25 yd:35Odds – skull
Evens – Drill choice
4 x 75 yd1:30IM Switch
1 – (25 Fly, 25 Back, 25 Breast)
2- (25 Ba, 25 Br, 25 Fr)
3- (25 Br, 25 Fr, 25 Fly)
4- (25 Fr, 25 Fly, 25 Ba)
8 x 25 yd:40Odds – tread
Evens – Kick hard
4 x 75 yd1:15Pull
8 x 25 yd:30Swim – 1 breath or less
Cool Down200OYO
Total – 2,000 yds

Sunday Swim Set – July 26

300 warm up

3 x 100s build on 1:50

6 x 50s descend 1-3, 4-6 on :50

6 x 25s – head up / backstroke on :30

2 x 100s build to fast on 2:00

4 x 50s – head up / backstroke on 1:00

4 x 25s tread – 360* / pop-up at flags and middle on 1:15

100 fast

Total: 1,650 (1 mile) – 35 minutes

Wed 7/22 Practice

Warmup: 400 Free

Main set:

2 times thru:

200 swim, long and strong

150 swim – Fast down, easy back

100 descend

50 sprint

Tread Set:

Jug sets – 1-2 player(s) tread with jug, everyone else goes arms out. Rotate through until everyone has completed. Hands up while jug is filling