Warm Up 4 x 75 drill/build/swim50 Choice 200 Choice200 Kick200 Pull Main 4 x 125 Choice @2:30 as 75 kick / 50 swim100 Choice @2:00500 Steady 5 x 100 @ 1:40400 Pull400 Pull rest 10″ after each 100300 as 50 fast / 50 easy4 x 75 Choice @ 1:30200 Choice Cool Down 8 x 25
Warm Up 200 Choice200 Kick200 Pull Main 12 x 25 Kick – fast to body length beyond flag @:50100 Choice 2:00 2 x thru 6 x 75 @ 2:00 as 25 sprint/50 easy 100 Choice @2:00 3 x 150 @ 4:00 as 50 fast/100 easy 300 Pull @ 5:00 Cool Down 400 Choice
Warm Up 400 Choice300 Kick200 Pull100 Choice Main 8 x 50 @ 1:00 drill/swim – right arm, left arm, 2 x catchup, 2 fist drill, 2 swim4 x 200 @ 4:10 (faster swimmers can do 300)50 easy 4 x 150 @3:10 (faster swimmers can do 200)50 easy 4 x 100 @ 1:402 x 50 @
Warm Up 400 Choice Main 8 x 25 – build each to fast @:304 x 100 @ 1:30 (scale as needed)400 as 50 kick/50 swim4 x 100 @ 1:25 or repeat previous pace400 as 50 non-free/50 free4 x 100 @ 1:20 or repeat initial pace400 pull breathing 3/5 by 25 or 508 x 50 all
Warm Up 200 Choice200 Kick200 Pull4 x 75 as scull 25, build 75 (last 6 strokes of last 25 should be fast) Main 4 x 25 @:45 – first half of each 25 ought to be fast. 2 x thru 2 x 25 Choice @:30 100 Choice @ 2:00 NOTE: The major focus needs to
Warm Up 200 Choice400 Kick8 x 50 drill/swim w/ 10″ rest Main 4 x 125 as 75 kick/50 swim w/ ~10″ rest 800 Choice – every 4th 25 is fast100 Recovery Swim 8 x 100 Choice @~1:45100 Recovery Swim 2 x 200 Pull w/ 30″ rest4 x 100 Pull w/ 10″ rest100 Recovery Swim Cool
Warm Up 200 Swim200 Pull200 Swim200 Kick 6 x 50 drill (1-3 catch-up/swim, 4-6 sailboat drill (https://youtu.be/qe03LUr_nsQ)) Main 100200300400400 (if too much energy is in the pool)300200100 6 x 50 drill (1-3 catch-up/swim, 4-6 sailboat drill (https://youtu.be/qe03LUr_nsQ)) Cool Down 300 Kick200 Choice
Warm Up 200 Swim200-400 Kick200-400 Pull Main 8 x 50 Kick @1:00 (alternate 2 dolphin, back, breast, free)100 Choice @ 2:006 x 75 @ 1:30 as fist drill, catch-up-drill, build by 25100 Choice @ 2:00200 Choice @3:45-4:008 x 25 IM order @:40200 Choice @ 3:30-4:004 x 50 IM order @ 1:15200 Choice @ 3:30-4:002 x
Warm Up 200 Choice400 Kick200 Pull200 Choice Main 6 x 100 @1:45-2:004 x 25 @ :30 (last one is SPRINT) 5 x 100 @1:45-2:005 x 25 @ :3050 @ 1:30 SPRINT25 @ :45 SPRINT 4 x 100 @1:45-2:00 6 x 25 @:3075 @ 2:00 SPRINT50 @ 1:30 SPRINT25 @ :45 SPRINT 3 x 100 @1:45-2:00
Warm Up 200 Choice200 Kick200 Pull Main 8 x 25 Choice @ :308 x 50 Choice @ :50 3 x 100 @ 2:00 – middle 50 needs to be faster200 pull @ 4:00 6 x 25 Choice @ :258 x 50 Choice @ 1:00 – option 25 stroke, 25 free 3 x 100 @ 2:00
