Warm Up 200 swim200 kick200 pull200 choice (optional) Main 5 x 50 kick @ 1:154 x 50 kick @ 1:053 x 50 kick @ 1:00300 Choice 6 x 50 Choice @1:00250 Choice 5 x 50 Choice @:55200 Choice 4 x 50 Choice @:50150 Choice 3 x 50 Choice @:45100 Choice Cool Down 300 Choice
Warm Up 200 Swim200 Kick200 Pull Main 6 x 25 kick @ :404 x 75 drill @ 1:30 as 25 fist, 25 ok, 25 swim300 Pull 6 x 25 kick @ :45 as underwater dolphin kick6 x 50 @ 1:00 as 25 free, 25 non-free300 Pull 6 x 25 choice drill @ :453 x 100
Warm Up 400 Choice300 Kick200 Pull100 Choice Main 4 x 25 Drill as one arm / switch per 254 x 25 kick on your side / switch per 254 x 25 6 kick, 3 arms…4 x 25 catch-up drill4 x 25 finger-tip drill4 x 25 tarzan drill6 x 100 @ 2:00 as 50 steady, 25
Warm Up 200-400 Choice200 Kick200-400 Pull Main Consider doing some breathing 3/5 on 500, 3/5/7 on 400, 3/5/7/9 on 300 and choice breathing on 200 500 Pull @8-10′5 x 100 @1:30-2:00400 Pull @ 7-9′4 x 100 Choice 5″ less rest than earlier300 Pull @5-6′3 x 100 Choice 5″ less rest than earlier200 Pull @ 4′
Warm Up 200-400 swim200 kick200-400 pull Main 6 x 50 kick @1:006 x 75 choice @1:3019 x 50 choice @ 1:0044 x 25 choice @ :30 (can break swimmers into 2 groups alternating 25s) Cool Down 400 Choice
Warm Up SKIPS200 Swim200 Kick200 IM200 Pull200 Swim Main 16 x 25 @:30 – odds are non-free / evens are free100 Choice 8 x 50 @ 1:00 – odds are non-free / evens are free100 Choice4 x 75 @ 1:30 – odd are non-free / evens are free100 Choice4 x 100 @ 2:00 – odds
Warm Up 600 Choice4 x { 100 Kick 100 Drill Choice 4 x 25 build to fast @:30}100 Choice Main 2 x { 4 x 50 @ :45 — try easy 50} 4 x 50 @ ~1:10 alternate 25 kick / 25 swim5 x 100 @ 1:30 – scale or skip a 100 as needed4
Warm Up 400 Swim300 Kick200 Pull100 Choice Main 400 Pull @7:004 x 50 Choice @:55300 Pull @5:006 x 50 Choice @:55200 Pull8 x 50 Choice @1:00100 Pull10 x 50 Choice @1:00 Cool Down 4 x 100 Choice
Warm Up 500 choice2 x 200 as 50 drill | 50 swim | 50 kick | 50 build Main 2 x 200 @4:00 (some may do 250-300)50 choice2 x 200 @3:5050 choice @ 1:002 x 200 @3:40100 recovery @ 2:00 4 x 100 @ 1:4550 choice4 x 100 @ 1:35100 Choice @ 2:00 Cool Down
Warm Up 200 swim200 kick200 pull4 x 75 as 50 drill/25 build @ ~1:3050-100 choice Main 4 x 50 choice @ :506 x 100 choice w/ :10″6 x 100 choice w/ :10″ fins optional6 x 100 pull w/ :10″ rest Cool Down 6 x 50 choice breath control @ 1:15
