Friday (9/8) Workout

Warm Up

6 x 50 Swim
Des 1-3, 4-6
8 x 50 kick +15
1 x 200 Choice Swim
(900)
Main Set
4 x (4 x 50) +20
E/F, F/E, 50 Fast, 50 Easy
4 x 4 x 25 +20
Odds Moderate
Evens Fast
200 Stretch Out
(1200/2100)
Fins + Paddles
8 x 50 +25
1-4 Paddles Only
Des 1-4 to All out effort
5-8 Fins Only
Des 1-4 to All Out Effort
(400/2500)
Pulling
400 Pull Breath 3/5 by 100
(400/2900)
Advertisements

Tuesday (9/5) Workout

Tuesday Workout with Coach Ryan and Coach Kate

WARM UP
1 x 300 Every 3rd length Stroke
4 x 50 Scull / kick IMO
1 x 200 RIMO (Reverse IM order) Drill
(700)
Main Set
4 Rounds:
1 x 125 IM +20
1 x 75 Free +15
3 x 50 Des 1-3 to Strong +20
One round of each stroke
Ex. Round 1: double up fly in the 125 IM and swim 50s fly
Round 2 double up back in the 125 IM and swim 50s back
(1000/1700)
Dessert
8 x 50 Kick +20
Des 1-4, 5-8
6 x 100 Pull +20
Odds Free
Evens Stroke
12 x 25 +15
Odds: Easy
Evens: Fast Choice
(1300/3000)

Monday (9/4) Labor Day Workout

Monday (9/4), Labor Day Workout with Coach Ryan and Coach Kate

WARM UP
1 x 200 DPS
4 x 50 Scull / Kick
4 x 50 Des 1-4
(600)
MAIN SET
3 Rounds:
1 x 200 +20
4 x 50 +15 Des 1-4
1 x 500 +20 No Gear
2 Rounds:
1 x 100 +20
4 x 25 +15 Easy / Fast by 25
1 x 500 +20 Pull
(2400/2800)
Dessert
8 x 50 Kick +20
E/F, F/E, Fast, Easy by 50
4 x 100 Pull Non-Free +15
(800/3600)

Tuesday 8/29 Workout 

Stoke Work and IM Transtion 

Warm up

3 x 4 x 50

1-4 Free Build

5-8 Scull / Kick by 25

9-12 One of Each stoke IM order 
1 x 200 Choice 
(800)
Main Set 

6 Rounds

1 x 50 Uptempo Stroke +15

1 x 100 50/50 Stroke +20

1 x 50 Uptempo Stroke +15

Rd 1: 50 is fly, 100: 50 fly / 50 bk, 50 is Bk

Rd 2: 50 is bk, 100: 50 bk / 50 breast, 50 is Br

Rd 3: 50 is br, 100: 50 br / 50 fr, 50 is Free

Rd 4: 50 is free, 100: 50 fr / 50 fly, 50 is fly 

Rd 5 & 6 Choice 

(1200/2000)
Dessert

3 x 200 Pull +20

Breath 3,5,3,7 by 50
8 x 50 Kick +20

Des 1-4, 5-8

(1000/3000)

Tuesday Workout 8/8

Front half and back half speed with Coach Ryan
Warm up
3 x 4 x 50

1-4 free build

5-8 stroke / free by 25

9-12 stroke build 
4 x 50 Kick build 
(800)
Main Set

4 rounds 

Choice of stroke keep it the same entire round

2 x 50 Fast / Easy +15
2 x 100 +20

1: 50 fast / 50 easy

2: 50 easy / 50 fast 
2 x 50 easy / fast +15
(1600/2400)
8 x 50 Kick 

Des 1-4, 5-8
3 x 200 Pull
(1000/3400)

Wednesday 8/2 Workout

Mixing it up with some sprint 
Warm up

4 x 50 Build
4 x 50 Scull / kick
4 x 50 build Choice
(600)
Main Set

2 rounds of 4 x 100 +30

Rd1: First swim is fast, 2nd swim Moderate

Rd2: first swim moderate, 2nd swim fast (negative split)

1: 25-75
2: 50-50

3: 75-25

4: 50-50

Not broken swims, just the way to think about how to swim the 100s
(800/1400)
3 x 4 x 50 +20 Choice

F/E, E/F, 50 Fast, 50 Easy 
(600/2000)
16 x 25 

Odds: Ez 

Evens: Fast 
(400/2400)
Warm Down 

Thursday Workout 7/27

IM & IM Transitions With Coach Ryan and Chris C.
Warm Up 
4 x 50 free build
4 x 50 Scull / swim 
4 x 50 reverse IM build 
(600)
Main Set

2 rounds:

1 x 200 IM +20

3 x 50 +15

Fly/bk, bk/br, br/fr
2 x 100 IM +20

3 x 50 + 15 ” ”
4 x 50 IM order +20

3 x 50 +15 ” ”
1 x 200 IM+20

3 x 50 +15 ” ”
(600/3400)
Warm Down

Tuesday 7/25 Workout 

Short Stroke & IM with Coach Ryan and Kate 
Warm up

4 x 50 swim build 

4 x 50 Scull / kick Reverse IM order 
4 x 50 Swim IM order 
1 x 200 Choice
(800)
Main Set

4 Rounds:

1 x 100 IM or Stroke +20

2 x 50 Same stroke +15 

F/E and E/F by 25 (E: easy) (F: fast)
1 x 100 IM or Stroke +20
3 x 50 Same Stroke +15

F/E, E/F, 50 Fast 
1 x 50 Easy
(2000/2800)
Extra Credit:

4 x 100 Kick Des 1-4 +20

2 x 200 Pull

Breathe 3,5,3,7 By 50
(800/3600)

Thursday 7/20 Workout

IM / Stroke day with Coach Ryan and Coach Chris 
Warm up

4 x 75 Scull / kick / swim Reverse IM order (RIMO)
8 x 50 Kick 2 of each + 15
1 x 200 Choice 
(900)
Main Set

4 rounds 

1 x 200 +20

50 easy

1 x 100 +15

50 easy
Odd Rounds: 200 + 100 IM

Even Rounds: 200 + 100 Stroke 
(1600/2500)
Dessert 

12 x 25 +15 Choice 

Odds: Easy

Evens: Fast
1 x 200 Kick Choice 
8 x 50 +20

Breath 4,3,2,1 per 50
(900/3400)

Monday 7/17 Workout 

Middle Distance 

Monday Workout
Warm Up

4 x 75 Scull / kick / swim

4 x 50 

Odd: easy

Even: Strong 
1 x 200 Free DPS
(700)
Main Set

2 x 300 +20 Des 1-2
2 x 200 +15 Des 1-2 

2 x 100 +10 Des 1-2 
100 Easy 
1 x 300 +20 Strong 

1 x 200 +15 Strong 

1 x 100 +10 Strong 
(1800/2500)
3 x 200 

1: Kick

2: Pull

3: Kick 
(600/3100)