Warm Up 200 Swim200 Kick200 Pull Main 4 x 150 @ 2:45 – as 50 swim / 50 kick / 50 swim500 w/ 10″ rest after 200, 100, 100, 50, 50 — try to get faster300 Choice500 w/ 15″ rest after 50, 100, 150, 125, 75 – faster than normal pace300 Choice500 w/ 20″ rest
Warm Up 3004 x 50 kick200 pull6 x 50 drill/swim Main 5 x { 200 pull 100 as 50 DPS / 25 kick on back /25 build – 2′ 50 SPRINT 1:15′} 6 x 75 1-3 as 25 swim / 25 no breathing / 25 swim 4-6 as 50 swim / 25 no breathing Cool
Warm Up 400 swim200 kick300 Pull5 x 100 as right arm / left arm / drill /build Main 10 x 50 Fast @ 1′300 Pull5 x 100 @ 2′300 kick2 x 200 Fast with solid rest300 Choice Cool Down 200 Choice
Warm Up 200 Swim200 Kick (IM order by 50)4 x 75 as right arm only, left arm only, both arms by 258 x 25 IM order Main 4 x 25 dolphin kick @ :404 x 25 kick (back) @ :404 x 25 kick (breast) @ :404 x 25 kick (free) @ :40)100 choice 2 x
Warm Up 200 swim200 kick200 pull Main 500 as 25 easy/25 strong, 50 easy/50 strong, 75 easy/75 strong, 50 easy/50 strong, 25 easy / 25 easy, 50 easy 300 Pull2 x { 2 x 75 choice at 90% effort 50 easy} 200 Pull2 x { 100 choice at 90% effort 50 choice 4 x 25
Warm Up 300 Choice200 Kick300 Pull4 x 75 Choice Main 8 x 50 @ 1:001650 Choice (break it up as needed but no more than 10″ rest per stop )6 x 100 @ 2:00 as 50 kick / 50 swim Cool Down 8 x 25 Choice
Warm Up 10 x 50 choice drill/swim300 swim Main 12 x 25 Choice @: 40 odds are FAST; last 4 are ALL FAST (can change interval to a minute on those).100 Choice @ 2:00400 Choice @ 7-8:00400 Pull @ 4-8:00100 Choice @ 2:00300 Choice (take 10″ rest every 75 yards)3 x 100 @ 1:40 (just
Warm Up 200 Choice200 Kick200-400 Pull Main 4 x 100 @2:00 as 25 kick, 75 swim8 x 50 @ :50 as 25 easy, 25 strong400 Choice @ ~7:00 pull4 x 75 @ 1:30 as fist, ok, swim4 x 50 @ :45 – consistency is key2 x 300 Choice @ ~5:304 x 50 Fast Choice @
Warm Up 200 Swim200 Kick200 Pull Main 6 x 75 as 25 scull / 50 build6 x 25 right arm down, left arm return600 choice10 x 100 Choice10 x 50 Choice Cool Down 400 Choice
Warm Up 400 swim300 kick200 pull100 choice Main 2 x through { 4 x 25 kick 4 x 25 swim (count your strokes) 4 x 75 count your strokes -1 than before 4 x 125 fins and paddles} Cool Down 300 Kick200 Choice
