PSU Club Swim

400 swim, every 4th lap back
5x100 50 kick/50 drill, choice @ :15 rest
12x50 @ 1:00
Repeat x4:
1. Perfect
2. Build
3. Sprint 

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400 Swim
300 Kick
200 Pull
100 Drill, stroke

5x100 @ 1:20/1:30 maintain pace

8x50 overkick @ 1:00

Ladder: 

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300 Swim
300 Kick
300 25 Scull/25 Drill

6x50 “overkick” @ 1:00
6x75
1, 4 - @ 1:05 
2, 5 -  @ 1:00
3, 6 – @ :55

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400 Swim, every 4^th 25 backstroke
2x200 25 scull/25 drill @ 3:15
8x50 “overkick”/6 beat kick @ 1:00
4x100 Descend @ 1:20

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Warm Up:
Repeat 3 times
200 Swim
100 Kick
50 Scull

12x25 from mid-pool, work on your turns

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400 Swim
300 Kick
200 Pull

6x100 @

1,4 - 1:20
2,5 - 1:15
3,6 - 1:10

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Warm Up:

5x200 Swim, Kick, IM (25 Drill, 25 Swim), Pull, Swim

10x50s @ :45, hold under :35 (Get you honed in on a pace)

50 easy

Main Set:

5x300 @ 4:15, you can pull however many of these you would like
1 –Build
2 – 100 fast, 100 easy, 100 fast (I want your 2^nd fast 100 faster than your 1^st)
3 – Negative split (2^nd 150 faster than 1^st)
4 – 100 fast, 100 easy, 100 fast
5 – 50 easy, 200 build (500 pace-fast), 50 easy

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Warm Up:

400 Swim
300 Kick
300 Pull

10x75 Swim (If you’d like, you can pull this or lower the time intervals if you think they are too easy)
4 @ 1:05
3 @ 1:00
3 @ :55

Main Set: 3xBroken 500s

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Warm Up:

500 Swim, every 4th lap backstroke
400 IM 50Kick/50Drill
300 Breathe every 3, 5, 7, 5 strokes (by 25)
200 25scull/25swim
100 backstroke

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Free Workout:
9x50 @ :45
1-3 hold under 40
4-6 hold under 37
7-9 hold under 35

3x300 @ 4:30
150 build
100 fast
50 easy

5x200

1 - build @ 3:00
3 - Descend each by approx :05 @ 2:40
1 - sprint @ 2:30

100 easy

7x100 build to FAST, this is a good set for both sprinters and mid to long distance swimmers- give it all you’ve got!

1- @ 1:25
2- @ 1:20
2- @ 1:15
2- @ 1:10 

200 easy
8x25 underwater, no breathing @ 1:00

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Stroke Workout:

8x75 @ 1:20/1:30 work on your transitions/turns

1, 5 - fly/back/breast
2, 6 - back/breast/free
3, 7 - breast/free/fly
4, 8 - free/fly/back 

16x50 try to focus on technique for the first 50 of each stroke, then descend the next three
4- fly @ :50
4- back @ :50
4- breast @ 1:00
4- free @ :40

100 easy

4x125 IM @ 2:00
double one stroke per 125, IM order

Kick Set:

300, every 3^rd 25 fly kick
6x50 @ 1:10 fly kick on back, work your abs!
3x100 @ 2:00/2:10 choice

8x25 underwater, no breathing @ 1:00
200 warmdown

400 swim
300 Kick
200 IM drill/swim
100 scull

6x50 @ :45/:50, hold under :35/:40
6x75 
2- @ 1:05/1:10
2- @ 1:00/1:05
2- @ :55/1:00
6x25 @ 0:05 rest, fast, get time

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