Fri. June 20/Sat. June 21

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

Drill set:
4 x 150 on :15R
odd: 50 SA/100 swim
even: 50 6k layout/100swim

M.S.
4 x 25 DPS on :10R
4 x 50 swim descend 1-4 on :15R
4 x 75 pull ez on :15R
4 x 100 swim descend 1-4 on :15R
200 negative split swim

100 ez
(Total: 2600m)

Wed. June 17/Thurs. June 18

W.U.
300 swim
200 as 50 k/50 sw
100 as 25 DPS/25 fast

M.S.
300 pull on :30R
200 pull on :30R
100 pull on :30R

300 on :30R as 200 build/100 fast
200 on :30R as negative split
100 fast

100 IM on :30R
200 pull on :30R
300 swim build on :30R

100-200 ez cooldown
Total: 2600m

Mon. June 15/Tues. June 16

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

IM set:
2 x 150 as 25 fly/25 free; 25 back/25 free; 25 breast/25 free
on :15R

300 swim continuous - practice sighting every 3-4 strokes

M.S.
12 x 50 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

100 ez
(Total: 2500m)

Fri. June 12/Sat. June 13

W.U.
300 swim
100 kick
200 FTD/swim
100 pull

stroke set:
4 x 50 (odd: fly/back; even: breast/free) on :15R
4 x 50 as 25 DPS/25 fast on :15R

M.S.
6 x 200 on :30R
#1-2: negative split
#3: pull
#4-6: descend 1-3

100 pull, 100 choice

Total: 2500m

Wed. June 10/Thurs. June 11

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

Fins:
8 x 75 on :15R
odd: 50k/25 sw - no free
even: 25 swim/50 kick - free

M.S.
2 x 600 broken
as: {4 x 25 drill (6k layout; fist)
6 x 50 pull on :15R
200 swim (-) split on :30R

100 ez cooldown
(Total: 2600m)

next week's workouts...

Both coaches will be away from June 3rd to June 7th, so the AM wed/fri/mon practices and the PM thurs/sat practices will be unsupervised. The workouts will be posted here and we will have someone post the workouts up on the board as well. If you are racing on the weekend, good luck! and have a good taper...

Monday/Tuesday June 1st/2nd

300swim
200kick 50kick/50swim
100pull

drill set:
4x25 DPS/catchup :10
4x50 25 6kick layout/25swim :10

Main Set:
400swim neg split :30sec
2x100 pull :15 sec

2x100 swim-neg split :15 sec
400pull :30sec

200swim neg split :20 sec
2x100pull :15 sec

C/D:
200 swim 50free/50no free

Wed/Thurs, June 3/4:
W/U:
5x100
swim, kick, pull, swim, 50fist/50swim

Stroke Set:
4x (4x50) :15 sec

1. first 4
odd=25fly(or one arm drill)/25back
even=25breast/25free
2. second 4
25 back kick/25 swim
3. third 4
25 DPS(distance per stroke)/25 fast
4. fourth 4
swim 1-4 descend

Main Set:

300pull :30sec rest
3x100 :15 sec swim descend

1minute

200 pull
2x100 :15sec decend

100-200 choice cooldown

Friday/Saturday:
W/U:
200swim
150pull
100kick
100swim

drill set:
8x75 :15sec
odd: 25 fingertip/25fist/25swim
even: 50 catchup(dps)/25swim

note: with catchup/dps swimming you don't have to to do the full ctachup, ensure you are not kicking too hard to make your stroke seem longer, start your next stroke when you feel you have lost your momentum or your body position is sinking.

main set:
200 swim neg split :30sec
8x25 :10sec
odd=distance per stroke, even =fast

200swim neg split :30 sec
4x50 :15sec
25fast/25 dps

200pull: 30 sec
2x100 neg split :15 sec

200 50free/50no free

Monday, june 8th/Tuesday:

300swim
100kick
200pull
50fingertip/50swim
4x25 dps :10sec

main set:

take about a minute rest between each set of 50's, recover with easy 50 swim

1. 4x50 odd fast/even easy :20 sec rest

50easy recovery swim

2. 4x50 descend 1-4 :15 sec rest

50easy recovery swim

3. 4x50 hold fast pace :10sec rest

50easy recovery swim

4. 4x50 hold fast pace :5 sec rest

50 easy recovery swim

5. 4x50 pull build :15sec rest

50 easy

cool down:
200 as: 50free/50no free

mon/tues may25th/26th

wu:
200swim
2x50kick
100pull
200swim

Fins:
4x150 :15sec
50fly, 50free, 50kick

Main Set:
2x600m broken

100pull :20 sec
2x50 build :15 sec
200 pull:30 sec
4x50m 25 fast/25easy :15 sec

100 easy cooldown