Thurs. Dec. 16

W.U.

300 swim

200 pull

100 kick

4 x 25 build to fast

M.S.

6 x 300 broken:

as: 150 @ 85% on :30R

100 @ 85% on 1:45/1:55/2:05

50 fast on 1:00/1:05

200 ez

(total: 2600m)

Tues. Dec. 14

W.U.

200 swim

4 x 50 k/swim

100 drill (FTD/fist)

4 x 25 scull/swim

Drill set:

3 x 150 on :15R

as: 50 fingers open/50 swim/50 6k layout

M.S.

4 x 200 on 3:40/3:50

descend 1-4

4 x 100 on 1:50/2:00

descend 1-4

4 x 50 on 1:00/1:05

descend 1-4

150 ez

(Total: 2600m)

Sat. Dec.11

W.U.

300 swim

100 drill

2 x 50 kick

200 pull

4 x 50 from middle of pool (2 flip turns per 50)

lungbusters: 8 x 25 on :30R

M.S.

1200 broken:

as: {4 x 50 drill/swim on :10R

4 x 50 k/swim on :10R

4 x 100 IM on :20R

400 pull

200 ez

(Total: 2500m)

Thurs. Dec. 9

800m Time Trial

**Congrats to all who showed up and swam - there were a lot of HUGE personal bests in the group! Great job everyone!

Tues. Dec. 7 (Build/testing week)

W.U.

200 swim, 100 pull, 100 kick, 100 drill

K.Set:

4 x 75 on :15R

odd: 50 kick/25 swim; even: 25 swim/50 k

Drill set:

4 x 75 on :15R

as: 50 drill/25 swim (drill - FTD, SA)

M.S.

200 (-) split on :30R

8 x 25 DPS/ez on :30

200 (-) split on :30R

4 x 50 IM order on 1:00/1:05

200 pull on :30R

2 x 100 as 50 fast/50 ez

300 ez

(Total: 2600m)

Sat. Dec. 4

W.U.

300 swim

2 x 50 kick

2 x 50 drill

200 pull

Fins:

5 x 150 on :15R

as: 50 fly kick/50 side kick/50 swim (odd = no free)

M.S.

400 swim - build each 100 - on :30R

400 strong - on :30R

2 x 200 pull - on :30R

150 ez

(total: 2600m)

Thurs. Dec. 2

W.U.

400 SKPS

kick set:

3 x 150 on :15R

as: 50 fly kick on back/50 k - choice/50 swim

M.S.

6 x 50 on 1:00 (descend 1-3)

3 x 100 fast on 1:50

300 pull (-) split on :30R

3 x 100 fast on 1:50

6 x 50 descend 1-3

250 ez

(Total: 2600m)

Tues. Nov. 30 (Build week)

W.U.

300 swim

100 drill/swim

2 x 50 kick

200 pull

4 x 25 mini-max

M.S.

2 x {8 x 50 fast on 1:00/1:05

4 x 100 descend 1-4 on 1:50/2:00

200 ez

(Total: 2600m)

Sat. Nov. 27

W.U.

200 swim

100 kick

200 pull

Fins:

10 x 75 on :15R

odd: 50 k/25 swim (all fly)

even: 25 swim/50 kick (k = choice)

lungbusters: 8 x 25 on :30R (3, 2, 1, 0 or 4, 3, 2, 1)

M.S.

3 x 300 on :20R

1. 50 SA/50 6k layout/50 swim x 2

2. 50 FTD/50 fist/50 swim x 2

3. 50 ez/100 fast/100 ez/50 fast

250 ez

(Total: 2600m)

Tues. Nov. 23

W.U.

300 swim

100 kick

2 x 50 fist/swim

200 pull

Drill set:

4 x 150 on :15R

odd: 50 SA/50 FTD/50 swim

even: 50 armpit touch/50 6k layout/50 swim

M.S.

1000 broken:

as: {2 x 100 kick (25 ez/50 fast/25 ez) on :15R

300 pull on :30R

4 x 75 (25 DPS/25 fast turnover/25 ez) on :15R

200 as 25 free/25 no free

200 ez

(Total: 2500m)

Sat. Nov. 20

W.U.

200 swim

2 x 50 kick

100 pull

200 drill/swim by 50

IM set: 10 x 75 on :15R

odd: fly, back, breast or back, breast, free

even: 25 R side kick, 25 L side kick, 25 swim

M.S.

2 x 500 broken:

{4 x 50 descend 1-4 on 1:00

300 pull on :30R

150 ez

(2500m)

Thurs. Nov. 18

W.U.

400 SKPS

drill set:

6 x 50 on :15R (25 drill/25 sw)

odd: double finish

even: fist

M.S.

2 x { 8 x 25 on :30/:35

4 x 50 on 1:00/1:05

2 x 100 on 1:50/2:00

1 x 200 on 3:30/4:00

**all as 1 fast, 1 easy

300 ez

(Total: 2600m)

Tues. Nov. 16

W.U.

300 swim

200 pull

100 kick

50 drill

4 x 50 descend 1-4 on 1:00

M.S.

200 (-) split on :30R

4 x 75 descend 1-4 on :20R

200 (-) split on :30R

3 x 75 descend 1-3 on :20R

200 (-) split on :30R

2 x 75 descend 1-2 on :20R

200 (-) split on :30R

1 x 75 fast

200 ez

(total: 2600m)

Sat. Nov. 13

W.U.

200 swim

2 x 50 kick

200 pull

2 x 50 drill/swim

100 as 12.5m scull/12.5m pull

Fins:

10 x 75 on :15R

odd:50 fly kick on back/25 fly swim

even: 50 side kick/25 swim

M.S.

800 broken:

3 x 200 pull (-) split on :30R

4 x 50 swim (25 overkick/25 swim) on 1:00

150 ez

(Total: 2400m)

Tues. Nov. 9

W.U.

200 swim

100 drill/swim

100 pull

4 x 25 descend 1-4

800m Time trial

Sat. Nov. 6

W.U.

200 swim

150 pull

100 kick

50 scull

Drill set:

6 x 75 on :15R

odd: 50 FTD/25 swim

even: 50 6k layout/25 swim

M.S.

5 x 300

1. swim - build on :30R

2. pull on :30R

3. 3 x 100 descend 1-3 on 1:55/2:00

4. pull on :30R

5. 4 x 75 IM order (Fly, back, breast or back, breast, free) on :15R

150 ez

(total:2600m)

Thurs. Nov. 4

W. U.
200 swim
200 pull
200 drill/swim
100 kick

Fins:
8 x 75 on :15R
odd: 50 fly kick/25 fly swim
even: 25 swim/50 kick (choice)

M.S.

4 x 50 descend 1-4 on 1:00/1:10/:15R

800 broken time trial:
400 fast on :20R
200 fast on :10R
200 fast
*800 time is total time minus :30sec

200 ez
(total: 2500m)

The blog is back up and running!

After a short hiatus, the blog is back in business! There are a few weeks missing, but the past couple of weeks are posted and we are now up to date. Any questions, feel free to ask!

Tues. Nov. 2

W.U.

300 swim

200 pull

100 kick

4 x 25 build

M.S.

2 x {4 x 50 on 1:00/1:05/1:10

4 x 75 on 1:30/1:40

4 x 100 on 2:00/2:10

*Hold a strong consistent pace throughout entire set

100 ez

(total: 2600m)

Sat. Oct. 30

W.U.

200 swim

4 x 50 k/sw

4 x 50 drill/sw

200 pull

M.S. 2 x 700 broken

as: 4 x 25 build to fast on :30/:40

6 x 50 swim descend 1-3 on 1:00/1:05

300 pull - smooth on :30R

4 x 50 kick (25 fast/25 ez) on :15R

200 ez

(total: 2600m)

Thurs. Oct. 28

W.U.

5 x 100

1. swim 2. pull 3. kick 4. drill/swim 5. swim

Fins:

8 x 75 on :15R

odd: 50 kick/25 swim (no free)

even: 25 swim/50 kick (all free)

M.S. 2 x 600 broken

as: 100 pull on :20R

2 x 50 build to fast on 1:00/1:10

200 pull on :30R

2 x 100 (25 Fast/25 ez) on 2:00/2:10

200 ez

(Total: 2600m)

Tues. Oct. 26

W.U.

200 swim

150 pull

100 drill

150 kick

IM set:

4 x 150 on :15R

as: 25 fly/25 free

25 back/25 free

25 breast/25 free

M.S.

12 x 50 on 1:00/1:10

*every 4th one fast

8 x 50 on 1:00/1:10

*every 2nd one fast

4 x 50 on 1:00/1:10

*all fast

100 ez

(total: 2600m)

Sat. Oct. 23

W.U.

600 mixer

K.Set

3 x 150 on :15R

as: 50 side kick

50 fly kick on back

50 swim

M.S. 4 x 300 broken

as: 150 @ 85% effort on :30R

100 @ 85% effort on 1:50/2:00

50 @ 95% effort on 1:10/1:20

150 ez

(total: 2400m)

Sat. Sept. 25

W.U.
300 swim
100 drill (FTD/6k layout)
2 x 50 kick
200 pull
4 x 50 from middle (2 flipturns per 50)

Lungbusters:
8 x 25 on :30R
3, 2, 1, 0 breaths or 2, 1, 0, 0 breaths

M.S.
1200 broken:
4 x 50 dr/swim (dr = 6k layout) on :10R
4 x 50 kick/swim on :10R
3 x 100 IM on :20R
400 pull - ez

100 ez
(Total: 2400m)

Thurs. Sept. 23

W.U.
300 swim
200 pull
100 kick
4 x 25 scull

Fins:
10 x 75 on :15R
as: 25 L side kick
25 R side kick
25 fly kick on back

M.S. 1000 broken:
as: 4 x 25 DPS on :10R
4 x 50 drill/swim on :15R (dr = catch up)
4 x 75 swim descend 1-4 on :20R
4 x 100 pull on :30R

150 ez
(Total: 2600m)

Tues. Sept. 21

W.U.
200 swim
4 x 50 k/swim
200 pull

Drill set:
4 x 100 on :20R
as: 50 drill/50 swim (odd: FTD, even: SA)

M.S.
2 x 600 broken
as: 8 x 25 (odd: DPS, even: high turnover) on :10R
4 x 50 as 25 fast/25 ez on 1:00/1:10
200 pull on :30R

200 ez
(Total: 2400m)

Sat. Sept. 18

W.U.

200 swim

100 drill/swim (dr = 6k layout)

150 pull

50 scull

M.S.

2 x 1000 broken

as: 400 breathe 3,5,3,7 on :30R

(1st set pull, 2nd set: swim or pull)

6 x 50 on :15R

(1st set: kick/swim, 2nd set: drill/swim) dr = FTD & fist

3 x 100 IM on :20R

100 ez

(Total: 2600m)

Thurs. Sept. 16

W.U.

200 swim

2 x 50 kick

200 pull

2 x 50 drill/swim (dr = FTD)

100 as 12.5m scull/12.5m swim with pullboy

Fins:

10 x 75 on :15R

odd: 50 fly kick on back/25 fly

even: 50 side kick/25 swim

50 ez no fins

M.S.

800 broken:

as: 3 x 200 pull or swim (-) split, on :30R

4 x 50 swim with overkick on 1:00/1:10

100 ez

(Total: 2400m)

Tues. Sept. 14

W.U.
200 swim
150 pull
100 kick
50 drill - single arm

Kick set:
3 x 150 on :15R
as: 50 side kick (25 R side, 25 L side)
50 fly kick (front or back)
50 swim

M.S.
2 x 700 broken (lane 1: 2 x 500 broken)
as: 200/300 pull (breathe 3,5,3,7) on :30R
2/4 x 50 swim with overkick on :15R
2 x 100 swim (25 easy, 50 fast, 25 easy) on 1:50/2:00/2:10/:20R

150 ez
(Total: 2500m)

Thurs. Sept. 9

W.U.

400 swim
2 x 50 kick
200 pull

Drill set:
6 x 75 on :15R
odd: 50 single arm/25 swim
even: 50 back kick/25 back swim

M.S.

150 pull on :30R, 2 x 50 ez swim on :15R
200 pull on :30R, 2 x 50 ez swim on :15R
250 pull on :30R, 2 x 50 ez swim on :15R
200 pull on :30R, 2 x 50 ez swim on :15R

100 ez cooldown
(total 2500m)

Tues. Sept. 7

W.U.

300 swim

100 drill/swim (FTD)

4 x 50 as 25 kick/25 swim

200 pull

Drill set:

8 x 75 on :15R

odd: 50 drill/25 swim

even: 25 drill/50 swim

2 catch-up, 2 6k layout

M.S.

2 x 400 broken

as: 200 pull on :30R

2 x 50 kick (25 fast/25 ez) on :10R

100 swim - build on :30R

200 ez

(Total: 2400m)

Thurs. Aug. 26

W.U.
200 swim
4 x 50 kick
200 pull
100 swim

Drill set:
4 x 100 on :25R (50 drill/50 swim)
odd: SA, even: FTD

M.S.
2 x 600 broken:
as: {4 x 25 DPS on :10R
4 x 50 on 1:00 (25 fast/25 ez)
100 fast on 2:00/2:10
200 pull on :30R (breathe 3,5,3,7)

200 ez
(total: 2500m)

Tues. Aug. 24

W.U.
300 swim
200 pull
100 drill
4 x 25 scull/swim

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

M.S.
12 x 50 on 1:00/1:05
*every 4th fast
8 x 50 on 1:00/1:05
*every 2nd fast
4 x 50 on 1:00/1:05
*all fast

150 ez
(Total: 2500m)

Thurs. Aug. 19

W.U.
600 SKPD

Stroke set:
6 x 75 on :20R
as: 25 back kick/25 free swim/25 back swim

M.S.
1300 broken:
as: {8 x 25 on :30/:40
6 x 50 on 1:00/1:05
4 x 100 on 2:00/2:10
2 x 200 on :30R
*all as 1 fast, 1 easy

150 ez

(Total: 2500m)

Tues. Aug. 17

W.U.

5 x 100

1. swim 2. pull 3. kick 4. drill/swim 5. swim

stroke set:

4 x {4 x 75 on :15R

set 1: IM order (fly, back, breast or back, breast, free)

set 2: pull

set 3: 50 kick/25 swim

set 4: swim descend 1-4

M.S.

4 x 200 descend 1-4 (swim or pull) on :30R

kelowna: 4 x 100 descend 1-4 swim

100 ez

(Total: 2600m)

Thurs. Aug. 12

W.U.

300 swim, 200 as 50 drill/50 swim

M.S.

2 x 1000 broken:

as: {2 x 100 kick on :15R (25 ez/50 fast/25 ez)

8 x 50 on 1:00 (1 fast, 1 ez)

400 pull (-) split, paddles optional - on :30R

200 ez

(Total: 2700m)

Tues. Aug. 10

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

Fins:
6 x 150 on :15R
as: 50 fly or free kick
50 side kick
50 swim - choice

M.S.
800 broken:
as: 4 x 50 descend 1-4 on 1:00/1:05
300 swim (descend each 100) on :30R
4 x 75 IM order (fly, back, breast or back, breast, free) on :15R

200 ez
(Total: 2400m)

Tues. Aug. 3

W.U.
300 swim
200 pull
4 x 50 drill/swim (drill = catch-up/FTD)
4 x 25 build to fast

M.S.
2 x {8 x 25 on :30/:40
4 x 50 on 1:00/1:05
2 x 100 on 1:50/2:00
1 x 200 on 1:00R
**All as 1 fast, 1 easy

200 ez
(Total: 2600m)

Thurs. July 29

W.U.
200 swim
200 pull
100 kick
4 x 50 drill/swim (dr = 2 SA, 2 catch up)

k.set:
4 x 100 on :15R
as: 25 ez/50 fast/25 ez
odd: free even: no free

M.S.
2 x 700 broken:
{4 x 25 mini-max on :30/:40
3 x 200 swim descend 1-3 on :30R (can do 2nd set pull)

100 ez
(Total: 2600m)

Tues. July 27

W.U.
600 mixer
*every 3rd length drill (multiples of 3)
*every 4th length kick no board (multiples of 4)
*every 5th length back (multiples of 5)
*all other lengths are swim

M.S.
3 x 400 swim descend 1-3 on :30R
3 x 200 pull descend 1-3 on :30R

200 ez
(Total: 2600m)

Thurs. July 22

W.U.
300 swim
200 pull
100 drill - choice
4 x 25 scull (no legs)

Kick set (no board):
5 x 100 on :15R
odd: 25 R side/25 L side/50 swim
even: 25 R side - fly/25 L side - fly/50 swim - no free

M.S.
1200 broken:
as: 4 x 50 drill/swim on :10R (Drill = Single arm)
4 x 50 kick (25 Fast/25 ez) on :10R
4 x 100 IM on :20R
400 pull - ez

200 ez
(Total: 2600m)

Tues. July 20

W.U.
400 swim
8 x 50 as 25 drill/25 swim (odd: armpit touch, even: catch-up)

IM set:
8 x 50 IM order (fly/back, back/breast, breast/free, free/free) - on :15R
*option to do single arm fly

M.S.
300 pull on :30R
3 x 100 swim descend 1-3 on 1:45/1:55/2:05 or :20R
200 pull on :30R
2 x 100 swim descend 1-2 on " "
100 pull on :20R
100 fast

200 ez cooldown
(Total: 2600m)

Thurs. July 15

W.U.
300 swim
200 pull
100 kick

4 x 50 build on 1:00/1:05/1:10

M.S.
2 x 800 broken
as: 300 pull (-) split on :30R
4 x 50 k/swim (odd: 25 kick/25 swim; even: 25 swim/25 kick) on :10R
3 x 100 descend 1-3 on 1:50/2:00

200 ez
(Total: 2600m)

Tues. July 13

W.U.
400 SKPS

6 x 50 from middle (2 turns per 50)

Kick set:
4 x 100 on :15R
odd: 50 side kick/50 swim
even: 50 fly kick/50 swim

M.S.
1200 broken:
as: 4 x 50 drill/swim (drill = 6k layout)
4 x 50 overkick on :10R
4 x 100 IM on :20R
400 pull - ez

100 ez
(Total: 2400m)

Thurs. July 8

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

Fins:
6 x 150 on :15R
as: 50 no board - fly kick
50 side kick - Fly or free
50 swim

M.S.
800 broken:
300 controlled breathing (breathe 3, 5, 3, 7) on :30R
4 x 50 overkick on 1:00
4 x 75 as 25 DPS/25 Fast/25 ez on :20R

200 ez
(Total: 2500m)

Tues. July 6

W.U.
300 swim, 200 pull, 100 drill

Dr. Set:
8 x 75 on :15R
odd: 50 drill/25 swim
even: 25 drill/50 swim
drills = armpit touch, catch-up

M.S.
2 x 400 broken:
as: {200 pull on :30R
2 x 50 kick (25 F/25 EZ) on :10R
100 IM on :30R

100 ez
(Total: 2300m)

Sat. June 26

W.U.
300 swim
4 x 50 kick
200 pull
4 x 25 DPS

M.S.
1000 broken:
4 x 25 scull/swim with pullboy on :10R
4 x 50 (25 drill/25 swim) on :10R (drill = 6k layout/catch-up)
4 x 75 pull (ez) on :15R
4 x 100 swim descend 1-4 on 1:50/2:00/2:05

2 x 300 controlled breathing (Swim or pull) - breathe 3,5,3,7 on :30R

100 ez
(Total: 2500m)

Thurs. June 24

W. U.
5 x 100
1. swim 2. pull 3. kick 4. drill 5. swim

Dr. Set:
3 x 150 on :15R
50 sighting drill (every 3-5 strokes)
25 eyebrows/25 chin
50 swim

M.S.
10 x 100 on 1:50/2:00/2:05
2 @ race start speed
8 @ mid race pace
-1 min rest-
5 x 100 on " "
2 @ start speed
3 @ mid race pace

150ez
(Total: 2600m)

Tues. June 22

W.U.
200 swim
50 kick
150 pull
100 drill (FTD/fist)

K.Set:
5 x 100 on :15R
odd: 50 k/50 swim (free)
even: 50 swim/50 kick (no free)

M.S.
8 x 50 on 1:00 (1 fast, 1 EZ)
4 x 100 on 1:45 (1 fast, 1 EZ)
2 x 200 on 3:20 (1 fast, 1 EZ)
1 x 400 - fast

100 ez
(Total: 2700m)

Sat. June 19

W.U.
400/500 SKPDS

6/8 x 50 on 1:00/1:10/ or :15R
as 25 fast/25 ez

M.S.
3 x {4 x 75 @ 1500 pace on :15R
200 steady/strong on 1:00R
lane 1: 2 x through the set; lane 2: 100 instead of 200

200-300 ez

(Total: 2600m)

Tues. June 15

W.U.
400 SKPS
4 x 25 build to fast

M.S.
400 pull (-) split on :30R
4 x 100 swim descend 1-4 on 1:45/1:55
300 pull (-) split on :30R
3 x 100 swim descend 1-3 on " "
200 pull (-) split on :30R
2 x 100 swim descend on " "
100 pull (-) split on :30R
100 fast

200 ez
(Total: 2700m)

Sat. June 12

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

Drill set:
8 x 75 on :15R
odd: 25 FTD/25 fist/25 swim
even: 50 6k layout/25 swim

M.S.
200 (-) split on :30R
8 x 25 on :30 (odd: DPS even: fast)
200 (-) split on :30R
4 x 50 on 1:00 (25 Fast/25 ez)
200 (-) split on :30R
2 x 100 descend 1-2 on 1:45

300 cooldown
(Total: 2650m)

Thurs. June 10

W.U.
200 swim
150 pull
2 x 50 kick
50 fist

Fins:
8 x 75 on :15R
as: 25 R side kick, 25 L side kick, 25 swim (back or fly)

open water skills:
400 draft pack (switch leader each 25)

M.S.
2 x {4 x 100 descend 1-4 on 1:45

100 ez
(Total: 2600m)

Tues. June 8

W.U.
300 swim, 200 pull, 100 kick, 2 x 50 scull/swim

4 x 25 as 12.5m fast, 12.5m easy

M.S.
Broken 1500:
500 on :30R
400 on :20R
300 on :15R
200 on :10R
100

Increase pace as distance decreases

300 ez
(total: 2600m)

Sat. June 5

W.U.
600 (i.e. 24 x 25)
*multiples of 3 = drill (#3, 6, 9, 12, 15, 18, 21, 24)

*multiples of 4 = kick (#4, 8, 12, 16, 20, 24)

*multiples of 5 = back or breast (#5, 10, 15, 20)

*swim for the rest - when you end up on a # that overlaps, i.e. 12, 15, 20, 24, you can choose

4 x 50 swim with overkick [use your legs, kick as hard as you can] on 1:00/1:05

M.S.

5 x 300 broken:

150 @ 85% on 2:30/2:40

100 @ 85% on 1:45/1:55
50 all out on 1:15/1:30

300 ez pull
(Total: 2700m)

Thurs. June 3

W.U.
200 swim
4 x 50 kick/swim
200 pull
4 x 50 drill/swim (FTD & SA)

M.S.

2 x 700 broken:

as: {4 x 25 build to fast on :30/:40

6 x 50 swim desc. 1-3 on 1:00/1:05

300 pull - long/ez on :30R (paddles optional)

4 x 50 kick - ez

200 cooldown

(Total: 2600m)

Tues. June 1

W.U.
300 swim
200 pull
100 drill - fist/double finish
4 x 25 scull/swim

Kick set:
3 x 150 on :15R
as: 50 side kick
50 back kick (option to do fly on your back)
50 swim

M.S.
12 x 50 on 1:00/1:05
*every 4th fast
8 x 50 on 1:00/1:05
*every 2nd fast
4 x 50 on 1:00/1:05
*all fast

150 ez
(Total: 2500m)

Sat. May 29

W.U.
400 mixer (choice)

M.S.
2 x {4 x 25 kick (odd: fast, even: ez) on :10R
4 x 50 drill/swim on :10R
4 x 75 pull on :15R
4 x 100 descend 1-4 on 1:50/2:00

200 ez
(Total: 2600m)

Thurs. May 27

W.U.
400 SKPS

Drill set:
6 x 50 dr/swim on :10R
odd: FTD even: 6k layout

M.S.
2 x 400 strong on :30R
8 x 50 descend 1-4 on 1:00

2 x 300 pull - controlled breathing (breathe 3,5,3,7) on :30R

100 ez
(Total: 2600m)

Tues. May 25

W.U.
200 swim
4 x 50 kick/swim
100 drill - FTD/fist
4 x 25 scull/swim

Drill set:
3 x 150 on :15R
as: 50 sighting drill (every 3-4 strokes)
50 as 25 eyebrows/25 chin
50 swim

M.S.
4 x 200 descend 1-4 on 3:40/3:50
4 x 100 descend 1-4 on 1:45/1:55
4 x 50 descend 1-4 on 1:00/1:05

150 ez
(Total: 2600m)

Sat. May 22

W.U.
400 SKPS
4 x 25 DPS

K.Set:
8 x 50 on :10R
odd: k/swim
even: swim/kick

M.S.
5 x 100 on 1:45/1:55/2:05
-1 min rest
4 x 100 on 1:45/1:55/2:05
-1 min rest
3 x 100 on " "
-1 min rest
2 x 100 on " "
-1 min rest
1 x 100 fast

**Increase your pace as you go through the sets, last 100 should be your fastest**

200 ez
(Total: 2600m)

Thurs. May 20

W.U.
300 swim
200 pull
100 kick
50 drill
4 x 50 descend 1-4

M.S.
200 (-) split on 3:30/3:45/4:00
4 x 75 descend 1-4 on :15R
200 (-) split
3 x 75 descend 1-3
200 (-) split
2 x 75 descend 1-2
200 (-) split
1 x 75 fast

300 ez choice
(Total: 2700m)

Tues. May 18

W.U.
200 swim, 200 pull, 200 kick/swim by 50

Drill set:
4 x 100 on :15R
odd: single arm/swim
even: double finish/swim

IM:
2 x {4 x 50 on :15R
1. fly 2. back 3. breast 4. free

M.S.
1000 broken:
as: {4 x 25 on :10R - 1/2 scull, 1/2 swim with pullboy
4 x 50 descend 1-4 on 1:00/1:05
4 x 75 pull on :15R
4 x 100 descend 1-4 on 1:45/1:55/2:05

200 ez
(Total: 2600m)

Sat. May 15

W.U.
200 swim, 100 kick, 150 pull, 50 drill
4 x 50 descend 1-4

M.S.
50 on :20R
50 on :15R
50 on :10R
50 on :5R
100 strong

-1 min rest-

100 on :15R
100 on :10R
100 on :5R
200 strong

-1 min rest-

200 on :10R
200 on :5R
400 strong

**hold the fastest pace you can maintain consistently throughout the set; aim not to slow down.

300 ez cooldown (every 3rd length is no free; can do pull)
(Total: 2600m)

Thurs. May 13

W.U.
300 sw, 200 pull, 100 kick

M.S.
1000 broken:
as: {4 x 25 as 1/2 scull, 1/2 swim - with pullboy
4 x 50 drill/swim on :15R (dr = 6k layout)
4 x 75 pull on :15R
4 x 100 swim descend 1-4 on 1:50/2:00

Remainder of session- open water practice with buoys (lane ropes removed); practice turns around buoy, pack swimming, and mass starts.

Tues. May 11 (Competitive phase)

W.U.
200 swim
100 kick
50 FTD
150 pull

Open water skills:
8 x 50 on :15R
odd: 25 head up/25 swim
even: sighting every 3-4 strokes

8 x 25 mass start (entire lane starts at same time) on :10R

400 drafting - pack swimming (switch leader every 25m, leader goes to back)

M.S.
7 x 100 on 1:45/1:55/2:05
2 @ start speed
5 @ mid race pace

100 ez
(Total: 2300m)

Sat. May 8

W.U.
600 mixer

M.S.
6 x 300 broken
as: 150 strong on :30R
100 fast on :20R
50 fast on :30R
*extra minute rest after #3, #5

200 ez
(Total: 2600m)

Thurs. May 6 (Build/Crash week)

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

IM set:
8 x 50 IM order on :15R
(fly/back, back/breast, breast/free, free/fly)

M.S.
4 x 200 descend 1-4 on 3:30/3:45
1 min rest
2 x 400 strong on :30R

100 ez
(Total: 2600m)

Tues. May 4 (Build/Crash week)

W.U.
400 SKPD

Fins:
4 x150 on :15R
as: 50 side kick
50 fly kick - back or front
50 fly swim

M.S.
2 x {8 x 25 on :30/:40
4 x 50 on 1:00/1:05
2 x 100 on 1:45/1:55
1 x 200 on :30R
**All as 1 Fast, 1 Easy

100 ez

(total: 2700m)

Sat. May 1

W.U.
600 SKDS

4 x 50 build on 1:00

M.S.
2 x 800 broken
2 x {300 pull (-) split on :30
4 x 50 kick on :10R
3 x 100 desc 1-3 on 1:45

200 ez

Total: 2600m

Thurs. April 29

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

Drill set:
8 x 75 on :15R
odd: 25 FTD/25 fist/25 swim
even: 25 back/25 breast/25 free

M.S.
200 (-) split on 3:30/3:45/4:00
8 x 25 build to fast on :30/:40
200 (-) split
4 x 50 IM order on :15R
200 (-) split
2 x 100 (50 Fast/50 ez) on 1:50/2:00

300 pull ez - no paddles

(Total: 2600m)

Tues. April 27 (Build week)

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

4 x 25 on :30/:40
-12.5m fast, 12.5m ez

M.S
2 x {8 x 50 FAST on 1:00/1:05/1:10
4 x 100 race pace (i.e. 800 pace) on 1:50/2:00/2:05

200 ez cooldown
(Total: 2600m)

Sat. April 24 (recovery week)

W.U.
300 swim
200 pull
100 as 1/2 length scull, 1/2 length pull (with pullboy)

8 x 25 lungbusters on :30R (3 breaths, 2, 1, 0; or variation)

Fins: 8 x 75 on :15R
as: 25 L side kick/25 R side kick/25 back kick (fly or regular)

M.S.
1000 broken:
as: 4 x 25 mini-max on :30
4 x 50 drill/swim on 1:00 (dr = catch-up/double finish)
4 x 75 pull - ez - on :15R
4 x 100 swim descend 1-4 on 1:45

100 ez
(Total: 2500m)

Thurs. April 22 (recovery week)

W.U.
300 swim
100 kick
2 x 50 fist/swim
200 pull

Drill set:
4 x 150 on :15R
odd: 50 SA/50 FTD/50 swim
even: 50 6k layout/50 double finish/50 swim

M.S.
4 x 50 swim descend 1-4 on 1:00
2 x 100 kick/swim on :15R (k = fly kick on your back)
2 x 300 swim or pull, controlled breathing - breathe 3,5,3,7

100 ez
(Total: 2400m)

Tues. April 20 (recovery week)

W.U.
600/800 mixer
*every 3rd length no free (multiples of 3)
*every 4th length kick (multiples of 4)
*every 5th length (1/2 scull, 1/2 swim) - multiples of 5

K.Set:
5 x 100 on :15R
odd: 50 k/50 swim
even: 50swim/50 k
kick = fly or breast

M.S.
200 swim (-) split on :30R
4 x 100 IM on :20R
400 pull - ez

200 cooldown
(Total: 2500m)

Sat. April 17

W.U.
600 warm up
*every 3rd lap kick
*every 4th lap drill (choice)

M.S.
6 x 300 broken:
150 strong on :30R
100 strong on :20R
50 fast on 1:00

200 ez
(Total: 2600m)

Thurs. April 15 (CRASH week)

Workout put up on the board by Alice/Kendall in my absence - thank you!!!

Tues. April 13 (CRASH week)

W.U.
200 swim
150 kick
100 pull
50 fist
4 x 25 - 1/2 fast, 1/2 easy

M.S. "Double up"
50 on 1:00
100 on 2:00
150 on 3:00
200 on 4:00
250 on 5:00
300 on 6:00
350 on 7:00
400

**All as a strong effort; the goal is to pick a goal pace per 50 and maintain it through to the end of the set. For example, if you pick 45 sec per 50 to hold, you would need to be under 1:30 on the 100, under 2:15 on the 200, under 3:00 on the 400, etc.
**It gets harder to hold the pace as the distance increases. You get more and more rest as the distance increases, which is needed!

200 ez
(Total: 2600m)

Sat. April 10 (Testing week)

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

dr.set:
6 x 75 on :15R
odd: 50 single arm/25 back sw
even: 25 fly/50 FTD

M.S. 4 x 400
1. as 50 fast/50 ez (continuous) on :30R
2. 2 x 200 descend 1-2 on 3:30/3:45
3. 4 x 100 descend 1-4 on 1:45/1:55/2:05
4. 400 strong - all out!

200 ez
(Total: 2600m)

Thurs. April 8 (Testing week)

Time trial - 800m/1500m

W.U. 400 on your own; 4 x 25 fast

**Kudos to everyone who showed up and congrats on your awesome time trials! We had a lot of PB's today!!

Tues. April 6 (Testing week)

W.U.
400 SKPS

dr.set:
6 x 50 drill/swim on :15R
odd: 6k layout
even: armpit touch

M.S.
2 x {8 x 25 on :30
4 x 50 on 1:00
2 x 100 on 1:45
1 x 200 on :30R
**All as 1 fast, 1 ez (fast is all-out!)

200 ez cooldown
(Total: 2500m)

Sat. April 3 (BUILD week)

W.U.
200 swim, 200 pull, 100 k, 200 as 1/2 length scull/half pull

4 x 50 sw descend 1-4 on 1:00

M.S.
5 x 100 on 1:45/1:55/2:00
-1 min rest-
4 x 100 on "
-1 min rest-
3 x 100 on "
-1 min rest-
2 x 100 on "
-1 min rest-
1 x 100

**Descend each set so that you are holding faster times as the set progresses, with your final 100 being your fastest of the entire set**

200-300 ez
(2700m)

Thurs. April 1 (BUILD week)

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

Fins:
6 x 75 on :15R
odd: 25 fly kick on your back/50 fly swim
even: 25 back kick/50 swim choice

M.S. 5 x 300 on :30R
1. Swim - build
2. pull
3. 3 x 100 sw descend 1-3 on :1:45/1:50/2:00
4. pull
5. 4 x 75 IM on :15R (fly/back/breast or back/breast/free)

150 ez
(2600m)

Tues. March 30 (BUILD week)

W.U.
300 swim
4 x 50 kick
200 pull
100 drill

stroke set:
3 x 150 on :15R
as: 50 no free/50 DPS/50 build

*Sprint Set*
2 x {10 x 50 on 1:30
**ALL OUT**
-fast turnover
-HARD kick
-good turns
*1 min extra rest b/w sets

100 ez cooldown

Sat. March 27

W.U.
200 swim
200 pull
100 kick
8 x 25 lungbusters on :30R (breathe 3, 2, 1, 0 per 25)

Drill set:
4 x 100 on :15R
as: 25 drill/50 swim/25 drill
drill = SA and FTD

M.S.
2 x 700 broken:
as: 2 x 50 kick on :15R
3 x 200 descend 1-3 on :30R (swim or pull)

100 ez
(Total: 2600m)

Thurs. March 25 (Recovery week)

W.U. 400 SKPD

6 x 50 from middle - 2 flip turns per 50
-streamline off the wall
-1 stroke before breathing

Kick set:
4 x 100 on :20R
odd: 50 side kick/50 swim
even: 50 fly kick/50 swim

M.S. 1100 broken:
4 x 50 dr/swim on :10R (drill = SA)
4 x 50 swim with overkick, on 1:00
3 x 100 IM on :20R
400 pull - long/ez

200 ez
(Total:2400m)

Tues. March 23 (Recovery week)

W.U.
200 swim, 100 kick, 100 pull, 100 drill (choice)

Fins:
6 x 150 on :15R
as: 50 board kick - fly or free
50 no board, side kick - fly or free
50 swim - choice

100 ez no fins

M.S. 800 broken
300 controlled breathing (3,5,3,7) on :30R
4 x 50 swim with overkick on 1:00
4 x 75 as 25 DPS/25 Fast/25 ez on :15R

200 ez
(Total: 2500m)

Sat. March 20 (CRASH week)

W.U.
300 swim
200 pull
100 kick
50 drill

4 x 50 descend 1-4 on 1:00/1:05/1:10

M.S.
200 (-) split on 3:30/3:45/4:00
4 x 75 descend 1-4 on :15R
200 (-) split on " "
3 x 75 descend 1-3 on :15R
200 (-) split
2 x 75 descend 1-2 on :15R
200 (-) split
1 x 75 fast

300 ez cooldown
(Total: 2700m)

Thurs. March 18 (CRASH week)

W.U.
200 swim
100 kick
150 drill - choice
50 pull

4 x 50 build to fast on 1:00/1:10

M.S.
3 x {5 x 100 pace on 1:45/1:55/2:05
-maintain consistent pace for all 5; 1 min rest between sets

2 x 200 cooldown (choice)
Total: 2600m

Tues. March 16 (CRASH week)

W.U. 4 x 100 (swim, kick, pull, swim)

4 x 25 DPS on :10R

Kick set:
8 x 50 on :10R
odd: kick/swim even: swim/kick

M.S. Broken 1500m
500 on :30R
400 on :20R
300 on :15R
200 on :10R
100 fast
*Increase your speed as the distance decreases

200 ez pull
(Total: 2600m)

Sat. March 13

W.U.
400 swim/mixer

M.S.
2 x 1000 broken:
as: 4 x 25 drill on :10R (drill = FTD, catch-up)
4 x 50 kick on :10R (25 Fast/25 ez)
4 x 75 pull - ez on :15R
4 x 100 swim, descend 1-4 on 1:50/2:00/2:10

100-200 ez cooldown
(total: 2600m)

Thurs. March 11 (Testing week)

Time trial - 800 or 1500m

W.U. 400-500 on your own

Congrats to everyone who showed up and completed their time trial swim!!!

Tues. March 9 (Testing week)

W.U.
200 swim
150 kick
100 pull
50 drill

Fins:
4 x 150 on :15R
as: 50 fly (swim or 1-arm)
50 side kick
50 fly kick on your back

M.S.
2 x 600 broken:
as: 100 pull on :20R - steady
2 x 50 build to fast on 1:00/1:05/1:10
200 pull on :30R - steady
4 x 50 as 25 Fast/25 ez

200-300 ez
(total: 2600m)

Sat. March 6 (BUILD week)

W.U.
300 swim, 200 pull, 100 drill (catch-up/FTD)
4 x 25 scull

Flip turns:
8 x 25 from middle of pool
-streamline off wall, no breath first stroke

8 x 25 lung busters on :20R
breathe 3, 2, 1, 0

Kick set:
4 x 150 on :15R
50 side kick/50 swim/50 choice kick

M.S.
4 x 100 descend 1-4 on 1:45/1:50/2:00
400 pull - breathe 3,5,3,7

200 ez
(Total: 2500m)

Thurs. March 4 (BUILD Week)

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

4 x 50 build to fast on 1:00/1:05/1:10

M.S.
3 x {5 x 100 descending RI
1. on 1:50/1:55/2:00
2. on 1:45/1:50/1:55
3. on 1:40/1:45/1:50
4. on 1:35/1:40/1:45
5. on 1:00rest

Cooldown: 400 ez choice

(Total: 2600m)

Tues. March 2 (BUILD WEEK)

W.U.
5 x 100 (1. swim, 2. pull, 3. kick, 4. fist, 5. swim)

Stroke set:
4 x {4 x 75 on :15R
Set 1: IM
Set 2: pull
Set 3: swim descend 1-4
Set 4: 50 kick/25 swim, 25 swim/50 kick

M.S.
4 x 200 descend 1-4 on 3:30/3:45/4:00
pull or swim

100 ez
(Total: 2600m)

Sat. Feb. 27 (Recovery week)

W.U.
300 swim
100 drill - choice
2 x 100 kick
200 pull

Stroke set:
4 x 150 on :15R
as: 50 back or breast/50 free/25 fly drill/25 free swim

M.S.
800 broken:
as: {300 pull - controlled breathing (breathe 3,5,3,7 or 3,5,7) on :30R
2 x 100 drill swim by 50 (drill = 6k layout) on :15R
300 swim - controlled breathing (as above)

200-300 ez choice
(Total:2500m)

Thurs. Feb. 25 (recovery week)

W.U.
300 swim
200 pull
4 x 50 kick
100 drill

Fins:
10 x 75 on :15R
odd: 25 fly swim/50 side kick
even: 25 free swim/50 kick - board

50 ez without fins

M.S.
800 broken:
as: {8 x 50 (25 lungbuster - as few breaths as you can/25 ez) on 1:00
400 pull - long and easy (paddles optional)

100-200 ez
(Total: 2600m)

Tues. Feb. 23 (Recovery week)

W.U.
200 swim, 4 x 50 kick, 200 pull, 100 as 50 fist/50 swim

Drill/Flip turns set:
8 x 50 - start from middle, 2 flip turns per 50 - streamline off wall, 1 stroke before breathing
6 x 50 - 25 drill/25 swim (drill = single arm) on :10R

M.S.
2 x 400 broken
as: {200 pull ez :30R
2 x 50 IM (fly/back, breast/free) on :15R
100 swim negative split on :20R

100 ez
(total: 2400m)

Sat. Feb. 20 (CRASH week)

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

drill set:
8 x 50 on :15R
odd: 25 no free/25 free
even: 25 fast/25 ez

M.S.
100 pull on :20R, 2 x 50 Fast swim on 1:00
150 pull on :20R, 2 x 50 Fast swim
200 pull on :30R, 2 x 50 Fast swim
250 pull on :30R, 2 x 50 Fast swim

200 ez
(Total: 2500m)

Thurs. Feb. 18 (CRASH week)

W.U.
300 swim
200 pull
200 drill/swim by 50
2 x 50 build to fast

M.S.
4 x 200 descend 1-4 on 3:30/3:45/4:00
-1 min rest-
4 x 200 descend 1-4 on 3:30/3:45/4:00

4 x 100 ez cooldown - pull
(total: 2800m)

Tues. Feb. 16 (CRASH week)

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

4 x 25 descend 1-4

M.S.
50 on :20R
50 on :15R
50 on :10R
50 on :5R
100 strong
-1 min rest-

100 on :15R
100 on :10R
100 on :5R
200 strong
-1 min rest-

200 on :10R
200 on :5R
400 strong

8 x 50 ez choice cooldown

Sat. Feb. 13 (Build/Testing week)

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

Drill set:
4 x 75 on :15R
as 50 drill/25 swim (drill = FTD/single arm)

Kick set:
4 x 75 on :15R
odd: 50 k/25 swim even: 25 swim/50 k

M.S.
200 (-) split on :30R
8 x 25 on :30R (odd: DPS, even: EZ)
200 (-) split on :30R
4 x 50 IM on :15R
200 pull - EZ on :30R
2 x 100 as 50 Fast/50 EZ

100 ez
(Total: 2400m)

Thurs. Feb. 11 (Build/Testing week)

W.U.
200 swim, 100 pull, 100 drill
4 x 25 build to fast

800 or 1500m Time Trial

200 ez cooldown

Tues. Feb. 9 (Build/Testing week)

W.U.
400 SKPS

drill set:
6 x 50 on :10R
odd: FTD even: 6k layout

M.S.
2 x {8 x 25 on :30
4 x 50 on 1:00
2 x 100 on 1:50
1 x 200 on 4:00
**All as 1 Fast, 1 EZ

300 ez pull
(Total: 2600m)

Sat. Feb. 6

W.U.
300 swim, 150 kick, 200 pull, 150 drill (fist/catch-up)

Kick set:
5 x 100 on :15r
odd: 50k/50 swim (all free)
even: 50 swim/50k (no free)

M.S.
200 (-) split on :20R
4 x 100 IM on :20R
400 pull - ez - paddles optional

200 ez
(total: 2500m)

Thurs. Feb. 4 - BUILD week

W.U.
200 swim
100 kick
200 pull
100 drill - FTD/6k layout
4 x 25 DPS

Fins:
4 x 200 on :20R
as: 50 kick/100 FAST swim/50 kick
k = choice

M.S.
800 broken
as: 400 strong on :20R
200 strong on :10R
100 strong on :5R
100 strong

300 cooldown
(Total: 2600m)

Tues. Feb. 2 - BUILD Week

W.U.
300 swim, 100 drill, 2 x 50 kick, 200 pull

M.S.
4 x 25 mini-max on :30
2 x {8 x 50 FAST on 1:00
4 x 100 descend 1-4 on 1:45/2:00

200 ez
(Total: 2600m)

Sat. Jan. 30

W.U.
200 swim
200 pull
100 kick
4 x 50 drill/swim

K.Set:
4 x 100 on :15R
as: 25 ez/50 fast/25 ez - all choice kick

M.S.
2 x 700 broken:
4 x 25 DPS on :30
2 x 300 swim or pull, long and ez - on :20R

100 ez
(Total: 2500m)

Thurs. Jan. 28

W.U.
300 swim
200 pull
100 drill - choice
4 x 25 scull (no legs)

Kick set (no board):
5 x 100 on :15R
odd: 25 R side/25 L side/50 swim
even: 25 R side - fly/25 L side - fly/50 swim - no free

M.S.
1000 broken:
as: 4 x 50 drill/swim on :10R (Drill = Single arm)
4 x 50 kick (25 Fast/25 ez) on :10R
2 x 100 IM on :20R
400 pull - ez

200 ez
(Total: 2400m)

Tues. Jan. 26 (Recovery week)

W.U.
300 swim
100 drill (6K layout, fist)
4 x 50 kick
200 pull

Dr. set:
8 x 75 on :15R
odd: 50 drill/25 swim
even: 25 drill/50 swim
2 armpit touch, 2 catch-up X2

M.S.
2 x 400
as: {200 pull :20R
2 x 50 kick (25 Fast/25 ez) on :10R
100 IM on :30R

200 ez
(Total: 2400m)

Sat. Jan. 23

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

Lungbusters:
8 x 25 on :30R
3 breaths, 2 breaths, 1 breath, 0 breaths X 2

M.S.
5 x 50 on 1:00
5 x 50 on :55
5 x 50 on :50
5 x 50 on :45
**Hold consistent strong pace throughout

8 x 25 from middle - work the flipturns (no breath off wall)

200 ez
(Total: 2300m)

Thurs. Jan. 21

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

K. Set
3 x 150 on :15R
as: 50 fly kick/50 swim/50 kick - choice

M.S.
200 (-) split on :30R
4 x 75 descend 1-4 on :15R
200 (-) split on :30R
3 x 75 descend 1-3 on :15R
200 (-) split on :30R
2 x 75 descend 1-2 on :15R
200 (-) split on :30R
1 x 75 fast

100 ez
(Total: 2600m)

Tues. Jan. 19

W.U. 400 SKPD (sw, kick, pull, drill)

Fins: 4 x 150 on :15R
as: 50 side kick (25 R side, 25 L side)
50 fly kick (on back or with board on front)
50 swim (fly/free)

M.S.
2 x {8 x25 on :10R
4 x 50 on 1:00
2 x 100 on 1:45
1 x 200 on 1:00R
**All as 1 Fast, 1 EZ, alternating (the 200 is fast)

100 ez
(Total: 2700m)

Sat. Jan. 16

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

6 x 75 on :15R
odd: 25 DPS (distance per stroke)/25 back kick/25 back swim
even: 25 DPS/25 fast/25 DPS *aim for <16-17 strokes on DPS

M.S.
5 x 300 on :20R
#1: build
#2, #4: pull (paddles optional)
#3: 3 x 100 descend (on 1:45, or :20R)
#5: 300 choice

100 ez cooldown
(Total: 2700m)

Tues. Jan. 12

W.U.
300 swim, 200 pull, 100 kick, 4 x 25 scull

Fins:
8 x 75 on :15R (no board kick)
as: 25 R side, 25 L side, 25 fly kick on your back (streamlined)

M.S.
1000 broken:
4 x 25 mini-max on :10R (minimum # of strokes, maximum speed)
4 x 50 drill/swim on :10R (drill = catch-up)
4 x 75 pull - smooth on :15R
4 x 100 swim descend 1-4 on 1:50/2:00/2:15

200 ez
(Total: 2500m)

Sat. Jan. 9, 2010

W.U.
200 swim, 100 kick, 200 pull, 2 x 100 drill/swim

drill set:
3 x 150 on :15R
as: 50 drill/100 swim (drill = 6k layout for all)

M.S.
200 pull on :20R (paddles optional) - long and smooth
4 x 50 swim (25 breast/25 free) on :10R
200 swim - smooth on :20R
4 x 100 IM on :20R
200 pull on :20R - long and smooth

150 ez
(Total: 2400m)

Thurs. Jan. 7, 2010

W.U.
300 swim, 100 drill (SA & FTD), 4 x 50 kick, 200 pull

M.S.
2 x 700 broken:
as: {4 x 25 drill on :10R (first set 6k layout; second set armpit touch)
6 x 50 pull on :15R (paddles optional)
300 swim - build to strong on :30R

300 ez kick/swim
total: 2500m

Tues. Jan. 5, 2010

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


Kick set (no board)
3 x 150 on :15R
as: 25 R side, 25 L side, 50 back kick, 50 swim

M.S.
2 x {4 x 75 swim on :20R - smooth
200 pull - ez on :30R

100 ez

Total: 2350m