Drill set:
1 x 400 kick, fast/easy by 25s,
1 x 200 free, pull
600
Main set, 6 rounds, all on +15:
1 x 25 fly
1 x 50 fly/back
1 x 75 back/breast/breast
1 x 100 IM or non-free choice
1 x 150 free with no interval
2400/3000
Dessert:
1 x 200 kick
4 x 150 pull
800/3800
Warm up set:
2 x 150 free pull, rest 10 sec. between each
2 x 100 free strong kick or 2 x 100 kick with fins, rest 10 sec. between each
500
Main set:
3 x 200 free, +5, C, -5
50 easy
4 x 125 +30, last 25 is non-free choice
1150/1650
3 x 100 free, +5, C, -5
50 easy
4 x 75 +25, middle 25 is non-free choice
650/2300
4 x 50 free, +10, +5, C, -5
50 easy
6 x 25 +20 odds: non-free choice, evens free
400/2700
Dessert:
1 x 200 kick
4 x 150 pull
800/3500
4 x 200 free, +10, +5, C, -5
50 easy
6 x 125 +30, last 25 is non-free choice
1600
4 x 100 free, +10, +5, C, -5
50 easy
6 x 75 +25, middle 25 is non-free choice
900/2500
4 x 50 free, +10, +5, C, -5
50 easy
6 x 25 +20 odds: non-free choice, evens free
400/2900
Dessert:
1 x 200 kick
4 x 150 pull
800/3700
Drill set:
1 x 100 kick
4 x 75 50 drill/25 swim RIMO
4 x 50 Odds: short axis, Evens: long axis
600
Main set:
1 x 400 IM
100 free, easy
2 x 200 IM
100 free, easy
4 x 100 IM
100 free, easy
1500/2100
1 x 150 fly/free by 25s +30
1 x 150 back/free by 25s +30
1 x 150 breast/free by 25s +30
1 x 150 50 fly/50 back/50 breast
50 easy
650/2750
Dessert Option #1:
12 x 50 +20 Odds: non-free choice, Evens: free
500
Dessert Option #2:
1 x 200 kick
4 x 150 pull
800
Drill set:
2 x 25 kick, rest 10 sec.
4 x 25 1-arm free with other arm out front, rest 10 sec.
4 x 25 1-arm free with other arm at side, rest 10 sec.
2 x 25 catch-up
300
Main set:
4 x 250 free, rest 30 sec.
4 x 125 free, rest 20 sec.
2 x 150 free, rest 20 sec.
2 x 100 free, rest 15 sec.
4 x 75 free, rest 10 sec.
2300/2600
Dessert #1
4 x 25 kick
4 x 25 pull
4 x 25 drill, non-free
4 x 25 swim, non-free
400/3000
Dessert #2
1 x 200 kick with fins
1 x 200 pull
Drill set:
4 x 75 50 drill/25 swim
1 x 300 free, every 3rd length non-free
600
Main set:
1 x 400 +10
3 x 100 +5, C, -5
50 easy then regroup
1 x 300 +10
3 x 100 +5, C, -5
50 easy then regroup
1 x 200 +10
3 x 100 +5, C, -5
50 easy then regroup
1950/2550
Dessert:
8 x 50 +20 fast/easy by 25s
1 x 200 kick
600/3150
Drill set:
4 x 100 25 kick/50 drill/25 swim – RIMO
4 x 50 odds: long-axis drill, evens short-axis drill
600
Main set:
16 x 25 +20, uptempo IM Order
4 x 100 IM +40
6 x 150 +40 odds non-free choice, evens free
1700/2300
1 x 200 non-free/free by 25s
1 x 200 free, fast/easy by 25s
1 x 200 IM
6 x 50 kick fast/easy by 25s
900/3200
Dessert:
1 x 300 moderate, choice of stroke
1 x 200 cool down
500/3700
Drill set:
6 x 50 kick with fins, fast/easy by 25s
1 x 300 IM, 50 drill/25 swim
600
Main set:
3 Rounds:
1 x 200 IM +40
4 x 25 non-free up-tempo, +15
1 x 200 free moderate and regroup
1500/2100
3 Rounds:
1 x 100 IM +30
4 x 25 non-free up-tempo, +10
1 x 100 free moderate and regroup
900/3000
Dessert:
1 x 200 kick
4 x 150 pull
800/3800
Warm up:
1 x 300 every 3rd length back
2 Rounds:
1 x 50 +5
1 x 50 C
1 x 50 -5
600
Main set:
3 x 100 25 non-free choice/75 free or 3 x 100 free on +10, +5, C
1 x 100 IM
1 x 300 free
700/1300
1 x 200 free +10
2 x 100 free +5
1 x 200 free +10
2 x 100 free C
1 x 200 free +10
2 x 100 free -5 with 15 sec. rest
50 easy
1250/2650
Dessert:
1 x 200 kick
4 x 150 pull
800/3450
Drill set:
1 x 100 kick
6 x 50 non-free drill, free swim by 25s
1 x 100 free pull
500
Main set:
1 x 200 free
1 x 300 IM
4 x 25 fly
600/1100
1 x 150 free
1 x 200 IM
4 x 25 back
450/1550
1 x 100 free
1 x 100 IM
4 x 25 breast
300/1850
1 x 200 fly/free by 25s
1 x 200 back/free by 25s
1 x 200 breast/free by 25s
1 x 50 free
650/2500
Dessert #1: Indiana IM
400/2900
Dessert #2:
1 x 200 kick
4 x 150 pull
800/3700
