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
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
400 Swim
200 Kick
200 25 Drill/25 Swim
200 Tennessee Turns
10x50
1-2 @ 55/1:00
3-4 @ 50/55
5-6 @ 45/50
7-8 @ 40/45
9-10 @ 35/40
Main Sets: Pick one based on the type of event you would like to train for
Stroke:
3x(25 Drill, 25 Distance Per Stroke, 25 Build, 25 Sprint) @ :30
6x75 Kick/Drill/Swim by 25 @ 1:20/1:25
3x100 @ 2:00 Build to Fast
50 easy
4x125
1- 100 build free, 25 fast stroke
2- 75 build free, 50 fast stroke
3- 50 build free, 75 fast stroke
4- 25 easy, 100 fast stroke
Timed 50s
Sprint Free:
3x(25 Drill, 25 Distance Per Stroke, 25 Build, 25 Sprint) @ :30
6x75 Kick/Drill/Swim by 25 @ 1:20/1:25
5x100 @ 1:25/1:35 build to fast
50 easy
200 negative split @ 3:00/3:15
4x125 @ 2:00/2:10
1- 100 build, 25 fast
2- 75 build, 50 fast
3- 50 build, 75 fast
4- 25 easy, 100 fast
Timed 50s
Mid Distance:
3x100 build to fast @ 1:30
3x(4x50) @ :40 with :40 rest between rounds
50 easy
2x150 build to fast @ 2:00/2:15
2x(4x50) @ :40 with :30 rest between rounds
300 build to fast (decrease each 100 time)@ 4:00
4x50 @ :40
3x200 Kick @ 3:45/4:00
200+warm down
