Warm Up 400 Choice4 x 50 drill/build200 Kick Main 10 x 50 Fast [First 5 on the 1:10; Last 5 on the 1:00] 5 x 100 as 25 drill/25 DPS/25 kick on back/25 swim @~2:00DPS = maximum distance per stroke 4 x 150 as 50 fast / 100 steady @2:30 – 3:00 5 x 50
Warm Up 500 Choice8 x 50 drill/build200 kick Main 5 x 100 Choice @1:40100 recovery 100 Choice @1:45100 Choice @1:35100 Choice @1:45100 Choice @1:35100 Choice @1:45100 recovery 2 x 100 Choice @1:353 x 100 Choice @1:45100 recovery 3 x 100 Choice @1:352 x 100 Choice @1:45100 recovery Cool Down 300 Kick200 Choice
Warm Up 200 Swim200 Kick200 Pull200 Swim Main 500 as 125ez/25fast, 100ez/25fast, 75ez/25fast, 50ez/25fast, 25ez/25fast500 as 25ez/25fast, 50ez/25fast, 75ez/25fast, 100ez/25fast, 125ez/25fast500 choose which of the last two 500s you preferred and do it again 5 x 100 at tempo pace 10 x 50 Fast @1:15 Cool Down 100 easy6 x 50 breath control (pulling)
Warm Up 200 Choice200 Kick200 Pull Main 12 x 25 Kick @:40 – not all flutter50 Choice @1:00 4 x 25 fly @:45100 Choice @2:00 4 x 50 backstroke @1:15200 Choice @4:00 4 x 75 breaststroke @1:45300 Choice @ 6:00 4 x 100 IM @2:00-2:30400 Choice @8:00 (pulling allowed) 2x 200 IM – break at
Warm Up 400 Choice300 Kick200 Pull100 Choice Main 400 @7-8′ – faster than warm up50 Choice @ 1:002-4 x 200 w/ 1:00 rest between & 10″ rest after 100 and 150 50 Choice @1:004 x 100 @ 1:45-2:00 50 Choice @1:008 x 50 @1:00 build each 50 50 Choice @1:0016 x 25 @:40 – move
Warm Up 200 Swim200 Kick200 Pull200 Swim Main 6 x 75 Choice ~1:30 as 25 kick / 50 swim 4 x 50 @ :602 x 50 @ :552 x 50 @ :502 x 50 @ :552 x 50 @ :45100 Choice Recovery 4 x 50 @ :552 x 50 @ :502 x 50 @ :452
Warm Up 1000 Choice Main 5 x 100 Kick @1:50 100 SPRINT 2 x 200 Free @4:30 – steady but most should be aiming for 3:10 finish time 100 SPRINT 2 x 200 Free @4:30 – steady but most should be aiming for 3:10 finish time 100 SPRINT 2 x 200 Pull @4:30 – steady
Warm Up 200 Swim200 Kick200 Pull200 Swim Main 4 x { 200 Pull ~4:00 150 free ~3:00 100 free with fins ~2:00 75 choice with fins ~1:30 75 kick ~1:00 Bonus Rest} Cool Down 3 x 100 kick increase time interval with each200 Choice
February 13, 20234 Read More »
Warm Up 200 Choice200 Kick200 Pull200 IM Main 16 x 25 Kick @:45 – rotating through fly, back, breast, and free100 Choice @2:008 x 25 @:40 2 of each stroke (fly, back, breast, and free)100 Choice200 Choice @4:00200 as 50 stroke 150 free @4:00200 as 100 stroke 100 free 200 as 150 stroke 50 free200
Warm Up 200 Free200 Kick200 Pull200 Choice Main 8 x 25 Kick @:45 – odds are faster50 Choice @ 1:006 x 75 @1:30 – 25 non-free/ 50 free8 x 25 Choice @ :40 – odds are fast100 Choice @ 2:008 x 50 @ 1:00 build within each 50 ending in sprint100 Choice @ 2:006 x
