Saturday (2/17) Workout

Stroke & Free

Warm up

1 x 200 kick / swim by 25

8 x 50 swim des 1-4, 5-8

8 x 25 build 2 of each stroke

(800)

Main Set

4 rounds

1 x 125 Free +5

1 x 75 IM (fly/Bk/Br by 25) +15

6 x 100 +15

25 Free / 50 non-Free / 25 Free

(1400/2200)

12 x 50 +10

E/F, F/E, 50 Fast, 50 Easy

(600/2800)

Pull

4 x 150 +10

Breath 3,5,7 by 50

(600/3400)

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Saturday 12/30 Practice

Little Bit of Everything

Warm Up

4 x 50 Scull / Kick

4 x 50 Build

8 x 25 2 of each stroke IM order

(600)

Main Set

2 Rounds:

2 x 200 +20

3 x 150 +15

4 x 100 +10

5 x 50 +5

Rd 1:

Odd swims: Free

Even swims: IM / Stroke

Rd 2:

Odd swims: IM / Stroke

Even swims: Free

(3000/3600)

400 Choice

(400/4000)

Thursday 12/28

IM and Stroke

Warm Up

200 Free Choice

4 x 50 Kick Build

8 x 25 Choice Build

Work on good streamlines on each wall

(600)

Main Set

8 Rounds:

125

75 Free

Odd Rounds:

125 IM +20 (Double up Stroke by odd round)

75 Free on Cruise

Even Rounds:

125 Free on Cruise

75 IM + 20 Fly / bk / br

(1600/2200)

Extra Credit

8 x 50 Kick 2 of Each stroke IM order

400 Pull Breath 3/5/3/7 by 50

(800/3000)

Wednesday 12/27 Workout

Sprint

Wednesday 12/27

Warm Up

200 Free Choice

4 x 50 Scull / Kick

8 x 25 Build

(600)

Main Set

8 Rounds

4 x 50 +20

E/F, F/E, 50 Fast, 50 Easy

4 x 25 +10

Odd: Easy

Evens: Fast

Odd Rounds: Free

Even Rounds: IM or Stroke

(2400 / 3000)

400 Choice (kick, pull, build etc.)

(400/3400)

Saturday 11/25 Workout

With coach Ryan and Kate

Warm up

300 every 3rd Scull

200 Kick choice

200 non-free choice

6 x 50 build Choice

(1000)

Main Sets

4 rounds:

1 x 200 free Moderate +15

1 x 50 Strong +10

2 x 25 +10

1: build

2: fast

50s and 25s one of each stroke IM order by round

(1200/2200)

4 rounds:

100 IM moderate +15

3 x 50+10

1: build

2: fast

3: easy

(1000/3200)

Pulll

1 x 300

(300/3500)

Saturday 10/22 Workout

Saturday 10/22

IM / Free 
Warm Up
1 x 300 every 3rd stroke non-free
8 x 50 Build
1-4 kick
5-8 IM swim
1 x 200 Choice
(900)
Main Set
Rd:1 Descend free swim effort by swim
1 x 200 Free on Cruise
1 x 200 IM +20
1 x 150 Free on C
1 x 200 IM +20
1 x 100 Free on C
1 x 200 IM +20
Rd: 2 Descend IM swim effort by swim
1 x 200 IM +15
1 x 200 Free +10
1 x 150 IM (25 Fly, 50 bk, 50 br, 25 Fr) +15
1 x 200 Free +10
1 x 100 IM +15
1 x 200 Free +10
(2100/3000)
Extra
4 x 150 Swim, kick, swim by 50
(600/3600)

Sunday 10/8 Workout

Sunday (10/8) 
Warm Up
1 x 300 Every 3rd lap Scull
2 x 200
#1 Kick
#2 Build Swim
8 x 25
Work on long streamlines off each wall
(900)
Main Set
10 x 200 +10
Des #1-3, 4-6, 7-9, 10 easy
#3,6,9 Des 1-3
(2000/2900)
Kick
4 Rounds
2 x 25 Fast kick
50 Easy
(400/3200)
Pull
1 x 400 Breath 3,5,3,7 by 100
(400/3600)