Friday, June 4, 2021

Warm-up (850 yds)

3 x 150 Tighten Up Drill – Free or Back –
8 x 50 on 1:00 – 25 drill + 25 swim
#1,5: 6-3-6          
#2,6: Sailboat for Apple, Peaches, Pumpkin Pie, then switch
#3,7: Fists
#4,8: Quick cadence
6 x :40 vertical kick with switching, :20s rest

Pre Set (500 yds) –

  • 10 x 50 on 1:00 Swim Golf
    Golf score = # strokes + time – Try to drop your score!

Main Set (1300 yds)

  • 4 x 25 sprint choice from blocks on 1:30
  • 1 x 200 pull recovery
  • 2 x 50 spring choice from blocks on 2:30
  • 1 x 200 choice kick recovery
  • 1 x 400 IM broken by 25s
    :10s rest after each 25 OR until the last swimmer arrives

Cool Down

  • 1 x 200 EZ choice                             Total Yardage: 2850

Tuesday, June 1, 2021

Warm-up (1200 yds)

300 SKPS –
Keep chin retracted – especially when breathing

Main Set (1900 yds)

  • Set #1 EN-2  (Threshold pace minus 1s/50)
    6 x 50 on : 50               Rest s/b :10s
    3 x 100 on 1:35            Rest s/b: 15s
    2 x 150 on 2:15            Rest s/b: 20s

No breaks between distances

  • Recovery: 200 choice
  • Set #1: EN-1 (Threshold pace)
    4 x 200 on 2:50            Rest s/b: 20s

Cool Down (200 yds)

  • 4 x 50 choice on 1:05

Total Yardage: 3300

Friday, May 28, 2021

Warm-up (1200 yds)

  • 2 x 150 Tighten Up drill w/ :15s rest
  • 2 x 150 pull w/ :15s rest Goal: Decrease your stroke count
  • 12 x 50 on :55  Descend #1-6 and #7-12

Main Set (1600 yds) –

  • 1 x 400 for time
  • 1 x 200 easy
  • 2 x 100 IM kick w/:15s rest
  • 4 x (4 x 25 on :35) IM order
    #1: Drill #2: Kick – no board #3: Drill #4: Stroke
  • 4 x 100 IM descend on 2:00

Cool Down (200 yds)

  • 4 x 50 choice on 1:05

Total Yardage: 3000