Warm Up 200 Swim200 Kick200 Choice Main 500 Choice5 x 100 w/ :30″ – 1′ rest400 Pull8 x 50 kick @ ~1:00300 Choice4 x 75 choice as odds are fast, evens are easy @ 1:30200 Pull4 x 50 Choice w/ :30″ rest100 Choice4 x 25 fly kick200 Choice Cool Down 200 Choice
Warm Up 200 swim200 kick200 choice Main 2 x 50 pull catch-up (buoy only) @~1:0050 kick12 x 50 choice (build – last 6 strokes fast) @~1:002 x 50 catch-up @~1:0050 kick6 x 100 choice @ 1:502 x 50 catch-up (paddles only) @ ~1:0050 kick3 x 200 choice @ 4:00 (scale distance up or down as
Warm Up 300 Choice3 x 100 as 25 kick, 50 swim, 25 kick 8 x 50 on the 1-1:10 build Main 2 x 300 pull | interval: 6:00 – scale up or down as needed200 kick3 x 200 swim | interval: 4:00 – scale up or down as needed200 kick4 x 150 choice | interval
Warm Up 200 Swim200 Kick200 Pull Main 8 x 50 kick/drill by 25 @1:152 x 50 @1:008 x 50 drill/sim by 25 @1:15 2 x 50 @1:0010 x 50 build @1:008 x 50 odds are fast @1:006 x 50 descends 1-3,4-6 @1:004 x 50 stroke/free @1:002 x 50 FAST @1:302 x 50 @:402 x 50
Warm Up 400 Choice4 x 50 as drill/swim w/ :20 rest6 x 50 descend 1-3, 4-6 w/ :30 rest250 kick as 50 fly, 50 back, 50 breast, 100 free50 easy Main 500 pull4 x 100 descend w/ :30 rest300 pull2 x 100 move some water on 2′2 x 50 move some water w/ :30 rest200
Warm Up 200 Swim200 Pull8 x 25 :@ :45 – evens are 9/1; odds are 7/1 Main 125 Kick w/ 15″ rest100 Kick w/ 15″ rest75 Kick w/ 15″ rest50 Kick100-200 swim easy swim, regroup 4 x 75 choice @ 1:30-2:00 as 25 scull, 50 swim600 Swim @ 12:00 time cap 5 x 100 @
Warm Up 200 Choice200 Kick200 IM200 Pull200 Choice Main 6 x 50 kick, finishing the last 3 pretty hard. 5 x 100 IM, moderately fast, not super hard. Main set: 2 X5 x 75 very fast, building to true sprint for the last 25, followed by a 75 easy recovery (choice stroke). Send off should
July 10, 2024 – Short Speed Work Read More »
Warm Up 200 Choice200 Kick200 Pull4 x 25 kick @:45 – as fast 12.5, easy 12.54 x 25 kick @:45 – as easy 12.5, fast 12.54 x 25 choice @:45 – as fast 12.5, easy 12.54 x 25 choice @:45 – as easy 12.5, fast 12.550 easy Main 8 x 25 drill @:40 – catch-up
Warm Up 400 swim300 kick200 pull100 choice Main 3 x 500 w/ 1′ rest4 x 100 choice @ 1:4050 choice4 x 100 choice @ 1:3550 choice Cool Down 500 choice
Warm Up 200 Swim200 Kick200 Pull200 Choice (Optional) Main 6 x 50 kick as 2 @ 1:10, 2 @ 1:00, 2 @ :50100 Choice8 x 100 Choice @ 1:45-2:00100 Choice4 x 200 @ ~4:00100 Choice800 Choice Cool Down 300 Choice – focus on breathing 3/5/7 by 25
