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)

7/14 Friday Workout

Warm Up
4 x 75 Scull / kick / swim by 25

4 x 50 stroke / free by 25 (IM order)

4 x 50 build

4 x 25 Odds: fast evens: easy
(800)
Main Set

2 rounds:

1 x 200 +15

3 x 100 Rd 1 +5 Rd 2 C

1 x 200 +15
(1400/2200)
2 rounds: 

1 x 50 + 10

4 x 25 Choice +10

1 x 50 + 10
(400/2600)
4 x 100 Choice 
(400/3000)
Wilfred Ryan Garcia

1(408)-693-1255

6/20 Tuesday Workout

Little bit of everything with Coach Ryan and Coach Kate
Warm up

8 x 50 

Odds: Scull / Swim

Evens: kick / swim
1 x 200 Kick Choice
(600)
Main Set

4 rounds:

4 x 75 Rotating IM +15

3 x 50 Des 1-3 +20 (keep same Stroke for all 3)

1 x 200 moderate Free
(2600/3200)
Warm down 

5/29 Memorial Day Practice

Warm up
12 x 50

1-3 free DPS

4-6 Scull / kick 

7-9 One of each stroke 

10-12 free Build 
(600)
Main 

2 rounds
1 x 200 Free +20

4 x 25 strong +15
1 x 200 Free +20

2 x 50 Strong +25
1 x 200 Free +20

1 x 100 Strong +30
(1800/2400)
2 rounds

1 x 100 IM +20

1 x 100 Kick +30

3 x 50 Des 1-3 to fast +20
(700/3100)
2 x 200 Pull
(400/3500)

5/23 IM & Stroke Workout 

Warm up 4 x 3 x 50
1-3: Scull / kick 

4-6: swim free

7-9: Fly, bk, breast by 50

10-12: free 
(600)
4 rounds:

1 x 200 IM or Stroke

1 x 50 Moderate 

1 x 100 IM or Stroke 

1 x 50 Fast 

1 x 200 IM or Stroke 

1 x 50 easy
IMs are on +30

50s one of each stroke by round +45
(2600/3200)
Dessert 

8 x 50 
Breathe 4,3,2,1 by 50
(400/3600)