Warm Up 200 swim4 x 50 as drill/swim4 x 50 breathing 1 or2 times per length4 x 25 or 100 backstroke Main 4 x 200 @ ~4:00 – try breathing 3/5 by 25 w/ an occasional 7/12 x 400 @ ~8:00 – try breathing 3/5 by 251 x 800 – just keep your breath in
Warm Up 400 swim4 x 150 as 50 kick, 50 drill, 50 swim400 pull Main 8 x 50 @ 1:00 5 x { 100 free @ 2:00 (give enough time for changing in and out of fins) 100 kick @ 2:15} 8 x 50 @:50 Cool Down Choice 200
Warm Up 200 swim200 kick200 pull200 choice Main 200 kick4 x 50 kick – @1:00100 choice @2:00 800 choice steady 8 x 50 choice @1:00200 choice @3:30200 choice @3:30 – last 50 fast200 choice @3:30 — last 100 fast200 choice @3:30 — last 150 fast100 choice @2:00200 choice @3:30200 choice @4:00 Cool Down 6 x
Warm Up 300 choice200 kick4 x 50 single arm drill 6 x 50 drill / build by 25 Main 400 pull2 x 50 kick400 free2 x 50 kick400 choice100 kick Cool Down 200-400 choice
Warm Up 200 choice200 kick200 pull4 x 75 as drill, build, swim Main 4 x 25 dolphin kick @:404 x 25 flutter kick @:404 x 25 breast kick @ :404 x 25 back kick @:40100 choice easy 4 x { 4 x 25 choice @:35 3 x 50 choice @1:00 200 choice @3:30 100 recovery}
Warm Up 400 Free300 Kick200 Pull100 Choice Main 6 x 50 drill @ 1:15 – try scull/swim6 x 50 choice build @ 1:00400 Pull4 x 25 choice FAST @:502 x 200 choice @ 4:00 w/ 2nd faster than first4 x 25 choice FAST @:454 x 100 choice @ 1:454 x 25 choice FAST @:45200 choice
Warm Up 500 Choice400-500 Kick400-500 Pull Main 12 x 25 @ ~:30 odds are drill / evens FAST5 x 100 @ 2:00 – faster swimmers can do 1505 x 75 @ 2:00 – faster swimmers can do 125200 kick 10 x 25 FAST @ :45 400 Pull breathing 3/5 by 25 Cool Down 200 Choice
Warm Up 400 Free2 x { 2 x 75 as kick/drill/swim 150 free 3 x 50 choice}100 Choice Main 4 x 50 Back @ 1:0550 choice3 x 100 back @ 2:003 x 100 free @ 2:00 as 50 breast, 50 free50 choice2 x 150 back @ 2:302 x 150 free @ 2:3050 choice200 back w/
Warm Up 400 choice200 kick200-400 Pull Main 8 x 100 @ 1:4550 recovery @ 1′6 x 100 @ 1:5050 recovery @1′4 x 100 @ 1:5550 recovery @ 1′2 x 100 @ 2:0050 recovery Cool Down 4 x 100 Choice
