Tuesday (8/7) Workout

IM threshold

Warm Up

8 x 50

Odds scull / kick

Evens non free build

12 x 25s swim build

Odds: Free

Evens: non free

(700)

Main Set

6 x 200 +20

Odds: 50 fly – 100 free – 50 free

Evens: 50 free – 50 back – 50 breast – 50 free

Free portion moderate / stroke portion strong

6 x 100 IMs +20

Des 1-3, 4-6

(1800/2500)

Extra

8 x 50 kick +15

Des 1-4,5-8

3 x 200 choice

(1000/3500)

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Tuesday (7/31) Swim Workout

Tuesday (7/31) Stoke / IM threshold

Warm Up

8 x 50

Odds: Free build

Evens: non-free build

200 kick choice

(600)

Main Set

4 rounds:

1 x 200 +10

3 x 100 IMs + 15

Odd rounds 200 Free

Even rounds 200 IM or non free

(2000 / 2600)

Extra

Fins: 16 x 25s +10

Streamline past flags off each wall IM order

3 x 200 choice

(1000 / 3600)

Monday (7/30) Swim Practice

Monday (7/30): Threshold

Warm up

12 x 50

# 1-3 Scull / swim build by 25

# 4-6 Kick / swim by 25

# 7-9 Build Swim

# 10 – 12 Des 1-3

(600)

Main Set

6 x 200 +5 or +10

#1-2 Des 1-2

#3-4 Hold pace from # 2

#5-6 Descend 1-2 faster

100 easy

6 x 150 +5 or + 10

Same Pattern as above

(2200 / 2800)

Extra

3 x 200 Choice pull, kick, etc

(600 / 3400)

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)

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)