Time Trial

Good Work everyone!!

Just a reminder that we have only been back swimming for about 4 weeks and there is still lots of room for improvement. We'll be adding some more intensity as we get closer to race season and we'll hopefully see some drop in people;s paces as a result.

26th/27th

W/U:
200swim
200pull
200 50drill/50swim
100kick

Fins:
10x75 on 15sec rest
odd: 25fly kick/25 one arm fly/25 swim
even: 25breast-fly kick/25 kick/25 swim

Main Set;
1000 broken
4x50 on 15sec rest- band only
2x100- 50 drill (layout)/50swim :15 sec rest
3x200 pull on :30 sec rest

C/D:
150 easy

Fri. Jan. 23/Sat. Jan. 24 (BUILD WEEK)

W.U. 200 swim, 100 kick, 150 pull, 50 scull

Kick set:
3 x 150 on :15R
as 50 back kick/50 side kick/50 swim

M.S.
200 swim (-) split on :30R; 4 x 75 swim descend 1-4 on :15R
200 pull on :30R; 3 x 75 swim descend 1-3 on :15R
200 swim (-) split on :30R; 2 x 75 swim on :15 R (1 ez, 1 fast)
200 ALL-OUT for time

cooldown: 175 ez
(Total: 2600m)

Wed. Jan. 21/Thurs. Jan. 22 (BUILD WEEK)

W.U. 300 swim
2 x 50 kick
200 swim
2 x 50 kick
100 swim

IM set:
8 x 50 on :15R
odd: 25 fly/25 back
even: 25 breast/25 free

M.S.
100 pull on :20R; 2 x 50 swim build on 1:00/1:10/1:20
150 pull on :20R; 2 x 50 swim build on 1:00/1:10/1:20
200 pull on :20R; 2 x 50 swim build on " "
250 pull on :20R; 2 x 50 swim build on " "

200 ez cooldown
(Total: 2500m)

Mon. Jan. 19/Tues. Jan. 20

W.U.
200 swim
150 pull
100 drill (FTD and catch-up)
150 kick

IM Set:
4 x 150 on :15R
as: 25 fly/25 free/25back/25 free/25 breast/25 free
OR: 50 fly/50 back/50 breast

M.S.
12 x 50 swim on 1:00/1:10/1:20
*every 4th fast
8 x 50 on 1:00/1:10/1:20
*every 2nd fast
4 x 50 on 1:00/1:10/1:20
*all fast!

200 ez cooldown
(Total: 2500m)

Fri. Jan. 16/Sat. Jan. 17

W.U.
5 x 100 on :10R
1. swim 2. kick 3. pull 4. back/breast 5. swim

drill set:
6 x 75 on :15 R
odd: 50 single arm/25 swim
even: 25 DPS/25 back/25 fast

M.S.
(a.m. group): 4 x 400 as:
1. 25 hard/25 ez
2. 2 x 200 pull ez on :30R
3. 8 x 50 descend 1-4 on 1:00/1:10/1:20
4. 50 back/50 free

(p.m. group): 6 x 200 on :20R
as: 25 ez/25 fast/50 ez/50 fast/50 ez

cooldown: 200 pull
4 x 50 choice
(total: 2600m)

Wed/Thurs

W/U:

200swim easy
4x50 (25kick, 25swim)
4x50 (25drill, 25swim)

Stroke Set:
4x100 :20sec rest
25DPS/25Fast/25Back/25Fast

Main Set:
x2
4x75 descend :15sec
200pull :30sec

C/D:
6x50, 25 DPS/25swim

Monday/Tuesday

Warmup:
200swim, 150 pull, 100 drill

5x50 kick 25 fly 25 choice

drill set:

8x50:
1.fist and layout
2.IM

Main Set:
300swim :30sec,
4x50 band only : 15sec,
300pull,
4x25 band only,
300swim

C/D:
200easy

Fri. Jan. 9/Sat. Jan. 10

W. U. 4 x 150 on :15R
1. swim 2. pull 3. kick 4. swim

k.Set:
6 x 75 on :15R
odd: 50 back kick/25 back swim
even: 50 side kick/25 scull

M.S.
2 x { 100 kickboard touch drill on :10R
4 x 50 swim desc. 1-4 on 1:00/1:10/1:20
200 pull ez on :30R
4 x 50 swim desc. 1-4 on 1:00/1:10/1:20

50 ez cooldown
(Total: 2500m)

Wed. Jan. 7/Thurs. Jan. 8

W.U. 300 swim
100 drill (choice)
4 x 50 kick on :10R (25 breast/25 free)
200 pull

M.S. 2 x 700 broken
as: 4 x 25 drill on :10R (1st set: 6k layout; 2nd set: armpit touch)
6 x 50 pull on 1:00/1:10/1:20/1:30
300 swim ez on :30R

200 ez cooldown

Total: 2400m

Mon. Jan. 5/Tues. Jan. 6

W.U. 200 swim, 100 kick, 200 pull

K.Set: 8 x 75 on :15R
odd: 50 kick/25 swim (k = fly)
even: 25 swim/50 kick (k = choice)

Drill set: 3 x 300 on :20R
1. 50 single arm/50 6k layout/50 swim (x 2)
2. 50 FTD/50 fist/50 swim (x 2)
3. pull - ez (no paddles)

6 x 50 cooldown
(25 no free/25 free)

Total: 2300m