Friday, December 30

A:
600 warm up (200 swim/100 kick)
6x75 @ 1:20 (kick/drill/swim by 25)
200 swim (no walls) @ 3:00
4x25 @ :35 (start @ the flags, sprint to wall)
200 swim (no walls) @ 3:00
4x25 @ :45 (underwater sprint kick, fins optional)
200 swim (no walls) @ 3:00
4x25 @ :40 (3-wide SPRINT!)
50 easy swim
6x50 @ :60 (odds: fly/back, evens: breast/free)
2 x [200 pull @ 3:00
4x50 @ :60 (kick hard on the wall until next interval)]
50 easy recovery
300 pull (3/5/7 breathing pattern by 50)
8x25 @ :30 (3, 2, 1, 0 breaths per 25)
200 cool down
*3700 total*

B:
600 warm up (200 swim/100 kick)
4x75 @ 1:45 (kick/drill/swim by 25)
150 swim (no walls) @ 3:00
4x25 @ :45 (start @ the flags, sprint to wall)
150 swim (no walls) @ 3:00
4x25 @ :55 (underwater sprint kick, fins optional)
150 swim (no walls) @ 3:00
4x25 @ :50 (3-wide SPRINT!)
50 easy swim
4x50 @ 1:10 (25 free/25 non-free)
2 x [150 pull @ 3:00
3x50 @ 1:10 (kick hard on the wall until next interval)]
50 easy recovery
200 pull (3/5 breathing pattern by 50)
6x25 @ :30 (3, 2, 1 breaths per 25)
200 cool down
*3100 total*


C:
600 warm up (200 swim/100 kick)
4x75 w/:20 rest (kick/drill/swim by 25)
150 swim (no walls) w/:30 rest
4x25 w/:20 rest (start @ the flags, sprint to wall)
150 swim (no walls)  w/:30 rest
4x25 w/:20 rest (underwater sprint kick, fins optional)
150 swim (no walls) w/:30 rest
4x50 w/:15 rest (25 free/25 non-free)
2x150 pull w/:20 rest
100 cool down
*2200 total*

Wednesday, December 28

A:
500 warm up
4x250 @ 4:00 (50 free/50 back/50 free/50 back/50 free)
3x300 swim (1 @ 4:30,1 @ 4:20, 1 @ 4:10)
50 easy
3x300 pull (1 @ 4:20,1 @ 4:10, 1 @ 4:00)
100 easy
6x150 @ 2:30 (50 kick/100 swim)
200 cool down
*4400 Total*

B:
500 warm up
4x150 @ 3:00 (50 free/50 non-free/50 free)
3x200 swim @ 3:45 (descend 1-3)
50 easy
3x200 pull @ 3:30 (descend 1-3)
50 easy
6x150 @ 3:30 (50 kick/100 swim)
200 cool down
*3500 Total*


C: 400 warm up
3x150 w/:30 seconds rest (50 free/50 non-free/50 free)
3x150 swim w/:20 seconds rest (descend 1-3)
50 easy
3x150 pull w/:20 rest (descend 1-3)
50 easy
3x150 w/:30 rest (fins optional) (50 kick/100 swim)
100 cool down
*2400 Total*

Thursday, December 22

(Long Course)
Warm-up:
8 x 50 (15-20 sec rest)
-25 Drill/25 Swim

300 Pull buoy     -100 Strong/100 mod/100 Strong
200 Swim Build
100 Pull buoy Strong Effort!
100 Swim FAST!
200 Pull (build)
300 Swim 80% effort

50 ez recovery

2 x 150
-50 Drill/50 Build/50 Fast

50 ez recovery

6 x 50 (from middle of pool, flip turn work)
-Fast before and after wall (middle of 50 fast)

200 Choice EZ

Wednesday, December 21

A:
600 warm up (200 swim/100 kick x 2)
6x25 underwater kick @ :60
6x50 swim @ :60 (descend stroke count 1-6)
6x50 @ :55 (first 1/3 fast, remainder easy)
2 x [50 FAST, 100 easy, 100 FAST, 50 easy @ :60 per 50]
400 pull w/:45 rest
2 x [50 FAST, 100 easy, 100 FAST, 50 easy @ :60 per 50]
400 pull
200 cool down
*3500 Total*


B:
600 warm up (200 swim/100 kick x 2)
6x25 underwater kick @ :60
6x50 swim @ 1:10 (descend stroke count 1-6)
6x50 @ 1:05 (first 1/3 fast, remainder easy)
2 x [50 FAST, 100 easy, 100 FAST, 50 easy @ 1:15 per 50]
400 pull w/:45 rest
8x50 @ 1:15 (25 free/25 non-free)
300 cool down
*3000 Total*


C:
600 warm up (200 swim/100 kick x 2)
4x25 underwater kick with fins @ :60
6x50 swim w/:20 rest (descend stroke count 1-6)
6x50 w/:20 rest (first 1/3 fast, remainder easy)
2 x [4x50 w/:30 rest (one FAST, one easy, repeat)
300 pull w/:45 rest]
200 cool down *2500 Total*

Monday, December 19

**Long Course Meters**

A:
500 choice warm up
4x150 @ 2:50 (kick/drill/swim by 50)
4x200 pull @ 3:05
4x250 @ 5:00 (free/back/free/back/free by 50)
4x300 @ 5:00 (swim, descend 1-4)
200 cool down
*4300 Total*

B:
500 choice warm up
4x150 @ 3:30 (kick/drill/swim by 50)
4x150 pull @ 3:00
4x150 @ 3:20 (free/non-free/free by 50)
4x200 @ 4:00 (swim, descend 1-4)
200 cool down
*3300 Total*

C:
500 choice warm up with fins
4x150 w/:30 seconds rest (kick/drill/swim by 50)
4x150 pull w/:20 seconds rest
4x150 w/:30 rest (free/non-free/free by 50)
200 cool down
*2500 Total*

Thursday, December 15

Warm-up:
400 Choice
100 Long course/4 x 25 snake> 2x

Main Set:
5 x 100 (20 sec rest b/w each)
-Descend 1-5

100 ez

6 x 50 (15 sec rest)
-25 Kick/25 Sail

4 x 150 (20 sec rest)
50 Pull Mod/100 STRONG!

100 ez

6 x 50 (15 sec rest)
25 SPRINT/25 ez

100 ez

200 Pull Warm-down

Monday, December 12

**Long Course Meters**

Warm Up:
200 swim/200 pull/200 kick/200 swim

A:
6x50 swim @ :60 (descend 1-3, 4-6)
100 @ 1:40, 200 @ 3:10, 300 @ 4:40, 400 @ 6:10 (all swim)
400 @ 6:00, 300 @ 4:30, 200 @ 3:00, 100 @ 1:30 (all pull)
100 easy recovery
6x50 @ 1:05 (25 IM drill/25 free swim)
4x200 @ 3:30 (IM/free by 25)
200 cool down
*4500 Total*


B:
6x50 swim @ 1:10 (descend 1-3, 4-6)
100 @ 2:00, 200 @ 4:00, 300 @ 6:00 (all swim)
300 @ 6:00, 200 @ 4:00, 100 @ 2:00 (all pull)
100 easy recovery
6x50 @ 1:15 (25 drill/25 swim)
4x150 w/:20 rest (free/non-free/free by 50)
200 cool down
*3500 Total*


C:
6x50 swim w/:20 rest (descend 1-3, 4-6)
100, 200, 300 with :30 rest (all swim)
300, 200, 100 with :20 rest (all pull)
6x50 w./:15 rest (25 drill/25 swim)
100 cool down
*2700 Total*

Wednesday, December 7

W-up:
400 Choice

Main Set:
12 x 25 (on :30-50) with Board
-25 Kick/25 Catch-up Drill/25 Sail Boat> Repeat 4x

5 x 200 Pull on 3:00-4:00
-Odd #s Build
-Even #s STRONG effort

12 x 25 (on :40-1:00)
-25 FAST Kick/25 Strong Swim/25 FAST Swim> Repeat 4x

Fins On
8-12 x 50 (on :50-1:15)
-Fast off walls, working on breakouts!

200 Choice Warm-down
A:
600 warm up (100 free/100IM drill/100 kick x 2)
5x50 @ :60 (25 right arm/25 left arm)
5x50 @ :55 (catch-up drill with a single paddle or stick)
5x50 @ :50 (fist drill with paddles)
Main set: 25/50/75/100/75/50/25 (400 total)
1st round - all swim, @ :25 per 25, first 25 of each segment is FAST!
2nd round - pull, @ :25 per 25, 3/5/7/9 breathing pattern by 25
3rd round - pull, @ :25 + :20 per 25, all strong effort
4th round - swim @ :25 + :20 per 25, all strong effort
5th round - reverse IM order, @ :30 + :25 per 25
6th round - first 25 of each segment is kick, @ :30 + :25 per 25
6x75 @ 1:15 with fins (25 sprint kick, 50 easy swim)
200 cool down
*4400 Total*

B:
600 warm up (200 swim/100 kick x 2)
5x50 @ 1:10 (25 right arm/25 left arm)
5x50 @ 1:05 (catch-up drill with a single paddle or stick)
5x50 @ :60 (fist drill with paddles)
Main set: 25/50/75/100/75/50/25 (400 total)
1st round - all swim, @ :30 per 25
2nd round - pull, @ :30 per 25
3rd round - swim, @ :30 per 25, first 25 of each segment is FAST!
4th round - pull, @ :30 per 25, first 25 of each segment is FAST!
5th round - with fins, first 25 of each segment is kick, @ :30 per 25
200 cool down
*3500 Total*

C:
600 warm up (200 swim/100 kick x 2)
6x50 w/:15 rest (25 right arm/25 left arm)
6x50 w/:15 rest (catch-up drill with a single paddle, stick or kickboard)
Main set: 25/50/75/100/75/50/25 (400 total)
1st round - all swim, with :15 seconds rest after each segment
2nd round - all pull, with :15 seconds rest after each segment
3rd round - swim, with :15 rest, first 25 of each segment is FAST!
100 cool down
*2500 Total*

Monday, December 5

A:
900 warm up (3x: 200swim/50 kick/50 drill)
8x75 IM order @ 1:15 (drill/swim/freestyle by 25)
6x50 pull @ :45
3 x [300 pull @ 4:30
2x100 IM @ 1:40]
50 easy
all swim: 4x50 @ :45; 2x100 @ 1:25; 1x200 @ 2:45; 2x100 @ 1:25; 4x50 @ :45
200 cool down
*4500 Total*

B:
900 warm up (3x: 200swim/50 kick/50 drill)
6x75 @ 1:30 (free/non-free/free by 25)
4x50 pull @ :55
3 x [200 pull @ 3:45
3x50 swim @ :60, descend stroke count]
50 easy
all swim: 3x50 @ :60; 2x75 @ 1:20; 1x150 @ 2:30; 2x75 @ 1:20; 3x50 @ :60
200 cool down
*3500 Total*


C:
600 warm up (2x: 200swim/50 kick/50 drill)
6x75 w/:20 rest (free/non-free/free by 25)
4x50 pull w/:15 rest
3 x [200 pull w/:30 rest
3x50 swim w/:15rest, descend stroke count]
all swim: 3x50 @ :60; 2x75 @ 1:20; 1x150 @ 2:30; 2x75 @ 1:20; 3x50 @ :60
100 cool down
*2400 Total*

Friday, December 2

A:
200 swim/200 pull/200 kick/200 swim
8x50 @ :60 (25 fast/25 easy/kick hard on the wall until next interval)
4x100 @ 2:00 (25 Frog-on-a-Lilypad/25 kick/50 swim)
10x75 w/fins @ 1:15 (25 underwater/25 swim/25 Tarzan drill)
50 easy
4x150 pull @ 2:15 (3/5/7 breathing pattern by 50)
400 IM (25 kick/25 drill/25 swim/25 freestyle)
6x100 IM @ 1:45
4x50 w/:20 rest (25 Feet-first/25 swim)
200 cool down
*4400 Total*

B:
200 swim/200 pull/200 kick/200 swim
6x50 @ 1:05 (25 fast/25 easy/kick hard on the wall until next interval)
3x100 @ 3:00 (25 Frog-on-a-Lilypad/25 kick/50 swim)
8x75 w/fins @ 1:30 (25 underwater/25 swim/25 Tarzan drill)
50 easy
4x100 pull @ 2:00 (3/5 breathing pattern by 25)

300 (25 kick/25 drill/25 swim x 3)
6x75 @ 1:30 (25 free/25 non-free/25 free)
200 cool down
*3400 Total*


C:
200 swim/200 pull/200 kick
6x50 w/:10 rest (25 fast/25 easy/:10 seconds kick hard on the wall)
3x100 w/:30 rest (25 Frog-on-a-Lilypad/25 kick/50 swim)
6x75 w/fins w/:30 rest (25 underwater/25 swim/25 Tarzan drill)
3x100 pull w/:20 rest (3/5 breathing pattern by 25)

300 (25 kick/25 drill/25 swim x 3)
4x75 @ 1:30 (25 free/25 non-free/25 free)

100 cool down
*2600 Total*

Thursday, December 1


W-up:
6 x 100 (20 sec rest b/w ea)
#1 Swim #2 Drill #3 Kick >Repeat

Main Set:
300 Pull
-Build each 100

3 x 100 on 1:45 (Hold 1:20-1:40)

6 x 50 (15 sec rest b/w ea)
2 Kick/2 Build/2 FAST!

4 x 50 (on :50-1:10)
-1 Fast/1 ez

2 x 100 STRONG Effort! (30 sec rest b/w each)
-Record time

200 Pull Breathe every 3/5 by 50

12-16 x 25 (on :35-55)
Breathing pattern 3/2/1/0 by 25

200 Choice Warm-Down

Wednesday, November 30

A:
FINS ON -
500 warm up
4x50 kick @ :55
4x50 drill (25 right arm/25 left arm) @ :55
4x50 drill (catch-up with stick or single paddle) @ :55
- FINS OFF
4x50 drill (fist drill) @ :55
4x50 descend 1-4 @ :50
4x150 @ 2:20 (50 FAST/50 easy/50 backstroke)
4x75 @ 1:15 (25 FAST/25 easy/25 backstroke)
4x150 pull @ 2:10 (50 FAST/50 easy/50 backstroke)
4x75 @ 1:20 (50 easy swim/25 FAST kick)
4x150 @ 2:30 (25 fly/free/back/free/breast/free by 25)
4x75 @ 1:15 (back/breast/free by 25)
200 cool down
*4400 Total*

B:
FINS ON -
500 warm up
4x50 kick @ :60
4x50 drill (25 right arm/25 left arm) @ :60
4x50 drill (catch-up with stick or single paddle) @ :60
- FINS OFF
4x50 drill (25 fist drill/25 swim) @ :60
4x50 descend 1-4 @ :55
3x150 @ 3:00 (50 FAST/50 easy/50 non-free)
4x75 @ 1:30 (25 FAST/25 easy/25 FAST)
3x150 pull @ 2:45 (50 FAST/50 easy/50 breathing every 5)
4x75 @ 1:45 (50 easy swim/25 FAST kick)
4x75 @ 1:30 (25 easy/25 FAST/25 easy)
200 cool down
*3500 Total*


C:
FINS ON -
400 warm up
4x50 kick w/:15 rest
4x50 drill (25 right arm/25 left arm) w/:15 rest
4x50 drill (catch-up with stick or single paddle) w/:15 rest
- FINS OFF
4x50 drill (25 fist drill/25 swim) w/:15 rest
3x150 w/:30 rest (3x:25 FAST/25 easy)
4x75 w/:20 rest (50 easy swim/25 FAST kick)
3x150 pull w/:30 rest (3x:25 FAST/25 easy)
100 cool down
*2500 Total*

Tuesday, November 29

Warm-up:
200 Swim/100 Kick

12 x 25 (on :40-:50)
Alt. 1 Kick/1 Drill/1 Build

Main Set:
200 Pull (on 3:00-3:50)
2 x 50 STRONG Effort (on 1:00-1:20)
**Repeat above 3x**

50 ez

100 Build (on 1:40-2:00)
4 x 25 FAST (on :45-:55)
**Repeat above 3x**

400 Fins
-100 Strong!/100 ez

Warm-Down:
150-200 choice

Monday, November 28

**Long Course Meters**

A:
700 choice warm up
12x50 swim (3 @ :60, 3 @ :55, 3@ :50, 3@ :45)
2 x [400 pull @ 6:30
2x200 pull @ 3:15
6x50 @ :60 (odds: fly/back, evens: breast/free by 25)]
4x150 w/fins @ 2:30 (100 swim/50 kick)
200 cool down
*4300 total*

B:
600 choice warm up
12x50 swim (4 @ 1:15, 4 @ 1:05, 4@ :55)
2 x [300 pull @ 6:00
2x150 pull @ 3:00
6x50 @ 1:15 (25 free/25non-free)]
4x100 w/fins @ 2:30 (50 swim/50 kick)
200 cool down
*3600 total*

C:
500 choice warm up
8x50 swim w/:15 seconds rest (2 drill, 2 swim with perfect technique)
300 pull w/:30 rest
3x100 swim w/:15 rest
6x50 w/:15 rest  (25 free/25 non free)
300 pull w/:30 rest
3x100 swim w/:15 rest
100 cool down
*2500 total*

Monday, November 21

**Long Course Meters**

A:
800 warm up (200 swim/200 kick/200pull/200swim)
12x50 @ :55 (descend stroke count 1-4, descend time 5-8, 3/5/7/9 breathing 9-12)
4x300 @ 5:30 (2x: 50 kick/100swim)
100 easy
3 x [50 pull @ :50, 100 pull @ 1:40, 150 pull @ 2:20]
300 cool down (50 backstroke/100 free)
*3900 Total*

B:
800 warm up (200 swim/200 kick/200pull/200swim)
12x50 @ 1:05 (descend stroke count 1-4, descend time 5-8, 3/5/7/9 breathing 9-12)
3x300 w/:30 rest (2x: 50 kick/100swim)
3 x [50 pull @ :60, 100 pull @ 2:00, 150 pull @ 3:00]
200 cool down
*3400 Total*

C:
800 warm up (200 swim/200 kick/200pull/200swim)
12x50 w/:15 rest (descend stroke count 1-4, descend time 5-8, 3/5/3/5 breathing 9-12)
3x300 w/:30 rest (2x: 50 kick/100swim) (use fins for #2)
100 cool down
*2400 Total*

Thursday, November 17

Warm-up:
400 (100 Swim/50 Kick)

Main Set:
2 x 50 FAST Kick (on 1:05-1:20)
100 Mod. Pull (on 1:40-2:10)
Repeat Above set 4x

100 ez recovery Swim
50 FAST kick for TIME!!!
50 ez swim

500 FAST for time
200 Mod Pull (breathe 3/5 by 50)

4 x 50 (on 1:10-1:30)
-25 Drill/25 Build

300 Fins
-100 Swim/50 Kick>2x

Tuesday, November 15

Warm-up:
5 min Choice Swim
3 min Choice Kick

Main Set:
100 Build (15 sec rest)
2 x 50 (10 sec rest)
-25 Drill/25 Build
4 x 25 Strong Effort! (10 sec rest b/w each)
30 seconds recovery
*REPEAT SET 5X**

Ladder Set:
25/50/75/100/100/75/50/25
-10 sec rest b/w each…build up the ladder Hold Strong effort down the ladder

200-300 ez pull

Monday, November 14

**Long Course Meters**

A:
600 warm up (200 swim/100 kick x 2)
8x50 @ :60 (descend stroke count 1-4, 5-8)
4x200 pull @ 3:20
8x50 @ :60 (descend time 1-4, 5-8)
6x150 swim (2 @ 2:40, 2 @ 2:30, 2@ 2:20)
8x50 @ :60 (25 IM order/25 free)
600 cool down (100 swim/50 kick)
*4100 Total*

B:
600 warm up (200 swim/100 kick x 2)
8x50 @ 1:10 (descend stroke count 1-4, 5-8)
4x150 pull @ 3:00
8x50 @ 1:10 (descend time 1-4, 5-8)
4x150 swim @ 3:00
8x50 @ 1:15 (25 non-free/25 free)
300 cool down (100 swim/50 kick)
*3300 Total*

C:
300 warm up (200 swim/100 kick)
8x50 w/:15 rest (descend stroke count 1-4, 5-8)
4x150 pull w/:30 rest
8x50 w/:15 rest (descend stroke count 1-4, 5-8)
4x150 swim w/:30 rest
100 cool down
*2400 Total*

Friday, November 11

Everyone:
600 warm up (400 swim/200 kick)
3x Group Snake (A's start @ 350y, B's start @ 300y, C's start @ 200y...goal is to finish first!)

A:
8x50 @ :50 (25 tarzan drill, 25 swim)
1x300 swim (no walls/turn @ the "T")
6x50 @ :60 (IM/free by 25)
1x300 pull (3/5 breathing pattern by 50)
4x50 @ :60 (kick hard on wall between reps)
1x300 (50 kick w/board, 50 pull w/board)
2x50 @ :60 (5 strokes, somersault, repeat)
1x300 swim (descend by 100)
1x600 cool down (4x: 100 swim/50 kick)
*4400 Total*


B:
6x50 @ 1:10 (25 tarzan drill, 25 swim)
1x200 swim (no walls/turn @ the "T")
4x50 @ 1:15 (non-free/free by 25)
1x200 pull (3/5 breathing pattern by 50)
3x50 @ 1:10 (kick hard on wall between reps)
1x200 (50 kick w/board, 50 pull w/board)
4x25 @ :40 (descend stroke count 1-4)

1x200 swim (descend by 50)
1x300 cool down (2x: 100 swim/50 kick)
*3300 Total*

C:
6x50 w/:20 rest (25 tarzan drill, 25 swim)
1x200 swim (no walls/turn @ the "T")
4x50 w/:20 rest (non-free/free by 25)
1x200 pull (3/5 breathing pattern by 50)
4x25 @ :50 (descend stroke count 1-4)

1x200 swim (descend by 50)
1x300 cool down (2x: 100 swim/50 kick)
*2700 Total*

Thursday, November 10

Warm-up:
500 (200 Swim/100 Kick/100 Swim/100 Kick)

Main Set:
8 x 50 (on 1’-1:20)
-25 Strong Kick/25 Sailboat

4 x 125 (on 2’-2:30)
-100 Pull (build)/25 Kick FAST

3 x [2 x 25 FAST Swim w/ 5 sec rest…50 Ascend 10 sec rest…100 Mod. Pull 20 sec rest]

8 x 50 (on :55-1:15)
-25 Drill/25 Build

500 Fins
200 Strong Swim/50 ez Kick/200 Ascend/50 ez kick

Wednesday, November 9

A:
500 warm up
4x150 @ 2:30 (50 kick/50 drill/50 swim)
14x25 @ :30 (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez)
4 x [200 swim moderate (record your time) @ 3:00
100 swim (faster than 1/2 of 200 time) @ 1:30
50 swim (faster than 1/2 of 100 time) @ :45
200 easy (50 kick/50 pull with board) w/:30 rest]
6x100 @ 1:45 (free/back/breast/free by 25)
200 cool down
*4400 Total*


B:
500 warm up
3x150 @ 3:30 (50 kick/50 drill/50 swim)
14x25 @ :40 (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez)
4 x [100 swim moderate (record your time) @ 2:00
50 swim (faster than 1/2 of 100 time) @ :60
150 easy (50 pull/50 kick/50 pull with board) @ 4:00]
8x75 @ 1:30 (free/non-free/free by 25)
200 cool down
*3300 Total*


C:
400 warm up
3x150 w/:30 seconds rest(50 kick/50 drill/50 swim)
14x25 w/:15 rest (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez)
2 x [100 swim moderate (record your time) w/:20 rest
50 swim (faster than 1/2 of 100 time) w/:20 rest
150 easy (50 pull/50 kick/50 pull with board) w/:30 rest]
6x75 w/:30 rest (free/non-free/free by 25)
100 cool down
*2400 Total*

Tuesday, November 8

Warm-up:
500 Pull
200 Kick

Main Set:
4 x [50 (25 Drill/25 Build) 2 x 25 SPRINT]

500 Pull (2 x 200 Build/100 mod)

10 x 25 Sprint! (on 40-45 sec)

300 Pull (100 ez/100 mod/100 Strong)

8 x 25 Sprint! (from middle of pool :40-45 sec)

200 ez

Monday, November 7

**Long Course Meters**

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x100 swim @ 1:40 (descend 1-3, 4-6)
4x150 pull @ 2:30
3x200 swim @ 3:20 (negative split @ the 100 wall)
2x300 pull @ 5:00 (3/5 breathing pattern by 50)
1x600 (200 IM kick, 200 IM drill, 200 IM swim)
200 cool down
*4100 Total*

B:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x100 swim @ 2:00 (descend 1-3, 4-6)
4x150 pull @ 3:00
3x200 swim @ 4:00 (negative split @ the 100 wall)
2x300 pull (#1: free/non-free by 50, #2: 3/5 breathing pattern)
200 cool down
*3500 Total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
6x100 swim w/:20 seconds rest (descend 1-3, 4-6)
4x150 pull w/:30 seconds rest (distance per stroke)
3x200 swim w/:30 rest (3/5 breathing pattern by 50)
100 cool down
*2500 Total*

Friday, November 4

A:
600 warm up (100 swim/50 kick)
8 minute kick (:45 second easy kick, :30 second vertical HARD kick)
8x50 @ :50 (descend stroke count 1-4, 5-8)
3 x [4x25 @ :30 (tarzan drill)
1x200 swim (no walls)]
3 x [4x25 Down & Outs
1x200 pull (DPS)]
3 x [4x25 @ :30 (dolphin kick on back)
1x200 @ 3:30 (free/IM)]
200 Cool down
*4300 total*

B:
600 warm up (100 swim/50 kick)
8 minute kick (:45 second easy kick, :30 second vertical HARD kick)
8x50 @:60 (descend stroke count 1-4, 5-8)
3 x [4x25 @ :40 (tarzan drill)
1x150 swim (no walls)]
3 x [4x25 Down & Outs
1x150 pull (DPS)]
3 x [4x25 @ :45 (dolphin kick on back)
1x150 @ 3:30 (free/non-free/free)]
100 Cool down
*3600 total*


C:
450 warm up (100 swim/50 kick)
6 minute kick (:45 second easy kick, :30 second vertical HARD kick)
6x50 w/:15 rest (descend stroke count 1-6)
3 x [2x25  (tarzan drill)
1x100 swim (no walls)]
3 x [2x25 drill
1x100 pull (DPS)]
3 x [2x25 non-free
1x100 3/5 breathing pattern by 25]
100 Cool down
*2400 total*

Monday, October 31

*Long Course Meters

A:
400 swim/200 kick warm up
4x150 w/fins @ 2:30 (100 swim/50 kick)
3x300 @ 5:00 (100 free/100 IM/100 free)
4x200 pull @ 3:10 (descend 1-4)
3x300 swim w/:15 seconds rest (3/5/7 breathing pattern by 50)
6x100 (2@ 1:30, 2@ 1:40, 2@ 1:50)
*4400 Total*

B:
400 swim/200 kick warm up
4x150 w/fins @ 3:00 (100 swim/50 kick)
4x150 @ 3:30 (50 free/50 non-free/50 free)
4x150 pull @ 3:00 (descend 1-4)
4x150 swim w/:15 seconds rest (3/5/7 breathing pattern by 50)
6x100 @ 2:00 (2 fast, 2 medium, 2 easy)
*3600 Total*


B:
400 swim/200 kick warm up
4x150 w/fins w/:15 rest (100 swim/50 kick)
4x150 w/:20 rest (50 free/50 non-free/50 free)
4x150 pull w/:20 rest (3/5/3 breathing pattern by 50)
100 cool down*2500 Total*

Friday, October 28


1st-Monthly (in the warmer months only) Masters and Triathlon Swimming Continuous 1-Hour Aquathlon

15 minute warm up in the pool
60 minutes of [ 300y snake in the pool
quick transition on the pool deck into running shoes
2 or 3 running loops of the grassy fields
quick transition out of shoes into goggles
dive back into pool at the start of the snake]
5 minute cool down
Celebrate!!

Wednesday, October 26

A:
10 minute choice warm up 
8x75 @ 1:30 (kick/drill/swim by 25)
2 x [3x100 pull @ 1:25
4x75 swim @ 1:05 (strong effort)
6x50 @ :55 (IM/free by 25)]
2 x [300 easy pull (3/5 breathing pattern by 50)
14x25 fast @ :20, ez @ :30 (1 FAST, 1ez, 2 FAST, 1ez, 3FAST, 1ez, 4FAST, 1ez)]
200 cool down
*4400 Total*

B:
10 minute choice warm up 
6x75 @ 1:45 (kick/drill/swim by 25)
2 x [3x100 pull @ 1:50
4x75 swim @ 1:20 (strong effort)
6x50 @ 1:10 (non-free/free by 25)]
300 easy pull (3/5 breathing pattern by 50)
14x25 fast @ :30, ez @ :40 (1 FAST, 1ez, 2 FAST, 1ez, 3FAST, 1ez, 4FAST, 1ez)]
200 cool down
*3500 Total*

B:
10 minute choice warm up 
6x75 w/:15 seconds rest (kick/drill/swim by 25)
2 x [3x100 pull w/:10 rest
4x75 swim w/:20 rest (strong effort)
6x50 w/:15 rest (non-free/free by 25)]
100 cool down
*2800 Total*

Thursday, October 20

Warm-up: (Fins optional)
300 choice
4 x 50 (on 1:00-1:20)
-25 Kick Strong/25 Sail boat

Main Set:
3 x [200 pull mod/100 Ascend]

14 x 50 (Fast on :50-1:00/Ez on 1:00-1:20)
-1 FAST/1 EZ
-2 FAST/1EZ
-3 FAST/1 EZ
-4 FAST/1 EZ

Fins:
2 x 125 (20 sec rest b/w ea)
-100 FAST/25 ez

300-600
100 Fly kick on back/50 Swim

Warm-Down:
200 Choice

Monday, October 17

*Long Course Meters*

A:
500 warm up
6x100 @ 2:00 (25 kick/50 drill/25 swim)
6x50 pull @ :50 (distance per stroke)
6x150 pull @ 2:30 (descend 1-3, 4-6)
6x50 swim @ :50 (distance per stroke)
6x150 swim @ 2:40 (descend 1-3, 4-6)
100 easy
6x100 @ 2:00 (free/back/breast/free by 25)
300 cool down
*4500 Total*

B:
500 warm up
6x100 w/fins @ 2:00 (25 kick/50 drill/25 swim)
6x50 pull @ 1:05 (distance per stroke)
4x150 pull @ 3:00 (descend 1-4)
6x50 swim @ 1:05 (distance per stroke)
4x150 swim @ 3:00 (descend 1-4)
50 easy
400 cool down (non-free/free by 50)
*3400 Total*

C:
500 warm up
6x100 w/fins w/:20 seconds rest (25 kick/50 drill/25 swim)
4x300 w/:60 seconds rest (#1,3 pull; #2,4 swim)
300 cool down (non-free/free by 50)

*2500 Total*

Monday, October 10

*Long Course Meters*

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
5x200 pull @ 3:10 (descend 1-5)
4x300 @ 5:30 (100 IM/100 free/100 IM)
6x150 @ 2:40 with fins (100 swim/50 kick)
200 cool down
*4200 total*

B:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x150 pull @ 3:00
4x250 @ 5:30 (50 free/50 non-free/50 free/50 non/50 free)
4x150 w/:15 seconds rest, with fins (100 swim/50 kick)
200 cool down
*3600 total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
4x150 pull w/:20-:30 seconds rest (descend 1-4)
4x150 w/:20 rest (50 free/50 non-free/50 free)
4x150 w/:20 rest with fins (100 swim/50 kick)
100 cool down
*2500 total*

Friday, October 7

A:
500 choice warm up
8x75 @ 1:15 (back/breast/free by 25)
5 x [150 pull @ 2:15
2x50 strong swim @ :40
2x25 non-free @ :30]
100 easy recovery
12x25 @ :30 (4: descend stroke count, 4: descend time, 4: descend breaths to 0)
8x50 SPRINT (in relay form if possible) with :60 rest
4x150 2:40 (50 kick/100 swim)
200 cool down
*4200 Total*

B:
500 choice warm up
8x50 @ 1:05 (non-free/free by 25)
4 x [150 pull @ 2:45
2x50 strong swim @ :50
2x25 non-free @ :40]
100 easy recovery
12x25 @ :40 (4: descend stroke count, 4: descend time, 4: descend breaths to 1)
4x150 @ 3:20 (50 kick/100 swim)
200 cool down
*3300 Total*


C:
400 choice warm up
8x50 w/:10 seconds rest (drill/free by 25)
4 x [100 pull w/:15 rest
2x50 strong swim w/:15 rest]
50 easy recovery
12x25 w/:10 rest (4: descend strokes, 4: descend time, 4: descend strokes)
200 cool down
*2500 Total*

Thursday, October 6

Warm-up: (Fins optional)
300 Choice Swim

Main Set:
8 x 25
-1 ez/1 Build

6 x 25 FAST Kick!!! (on :30-40)

50 EZ swim

4-6 x 75 (on 1:15-1:40)
-25 FAST Kick/25 FAST Swim/25 ez swim

50 EZ swim

4 x 100 (on 1:40-2:00)
-FAST Swim!!

Warm-down:
100-300 ez pull

Tuesday, October 4

Warm-up: (fins)
500
-250 Choice Swim/250 other than free

200 Choice Kick

Pre-Main Set:
5 x 50 (on :55-1:15)
-Mod swim working on 3 fly kicks (underwater) off the walls

5 x 50 (on :55-1:15)
-Same as above, but take at least 1 stroke before you breathe

5 x 50 (on :55-1:15)
-Same as 2 sets, but add intensity…strong off the walls

Main Set:
15 min TIMED Swim (count your laps)

100 ez recovery swim

2 x 200 pull (20 sec rest)
-50 Shark Drill/50 mod pull>repeat

Monday, October 3

A:
500 swim, 400 pull, 300 kick, 200 IM Drill, 100 Tarzan drill
15x100 swim (5 @ 1:30, 5 @ 1:25, 5 @ 1:20)
50 easy
8x100 IM (4 @ 1:45, 4 @ 1:40)
6x100 pull @ 1:30 (breathing pattern is every 5)
200 cool down
*4650 Total*

B:
500 swim, 400 pull, 300 kick, 200 Drill, 100 Tarzan drill
12x100 swim (4 @ 2:00, 4 @ 1:50, 4 @ 1:45)
50 easy
8x100 pull @ 2:00 (3/5 breathing pattern by 50)
100 cool down
*3650 Total*

C:
400 swim
300 pull
200 kick
100 Drill
9x100 swim w/:15 sec rest(1 easy, 1 medium, 1 STRONG, repeat)
50 easy
8x50 w/:20 sec rest (free/non-free by 25)
100 cool down
*2450 Total*

Friday, September 30

A:
600 choice warm up with fins
12x50 kick w/ fins (4 fly, 4 back, 4 free) @ :55
6x50 swim @ :50 (build each 50 to FAST!)
6 x [150 swim STRONG @ 2:00
50 easy @ 1:15]
400 pull @ 6:00, 300 pull @ 4:30, 200 pull @ 3:00, 100 pull @ 1:30
10x50 Shooters w/ fins @ 1:15 (try to kick 25 yards underwater
w/no breath…swim remainder of the 50 easy)
200 cool down
*4400 Total*

B:
500 choice warm up with fins
8x50 kick w/ fins @ 1:00
6x50 swim @ 1:00 (build each 50 to FAST!)
4 x [150 swim FAST @ 2:45
50 easy @ 1:30]
400 pull @ 8:00, 300 pull @ 6:00, 200 pull @ 4:00, 100 pull @ 2:00
8x50 Shooters w/ fins @ 1:30 (try to kick 25 yards underwater
 w/no breath…then swim the remainder of the 50 easy!)
100 cool down
*3500 Total*


C:
400 choice warm up with fins
6x50 kick w/ fins w/:20 sec rest
4x50 swim w/:30 sec rest (build each 50 to FAST!)
4 x [100 swim FAST w/:10 sec rest
50 easy w/:30 sec rest]
2x200 pull w/:30 sec rest (focus on distance per stroke)
6x50 Shooters w/ fins w/:30 rest (try to kick 25 yards
w/no breath…swim the remainder of the 50 easy!)
100 cool down
*2300 Total*

Wednesday, September 28

A:
500 swim warm up
400 kick/swim by 50
300 non-free/free by 50
200 Tarzan/swim by 25
100 feet-first/swim by 25
8 minute kick (:40 easy, :20 FAST!!!, repeat)
12x50 @ :55 (2 drill, 1 25 fast/25 easy)
6x50 FAST!!! w/partner rest (one person swims, one rests, switch)
500 pull (3/5 breathing pattern by 50)
8x25 FAST!!! w/partner rest (combine so there are 3-4 people per lane)
200 cool down
*4000-ish Total*

B:
500 swim warm up
400 kick/swim by 50
300 non-free/free by 50
200 Tarzan/swim by 25
8 minute kick (:40 easy, :20 FAST!!!, repeat)
12x50 @ 1:05 (2 drill, 1 25 fast/25 easy)
6x25 FAST!!! w/partner rest (combine so there are 3-4 people per lane)
400 pull (3/5 breathing pattern by 50)
6x25 FAST!!! w/partner rest (combine so there are 3-4 people per lane)
200 cool down
*3300-ish Total*

C:
400 swim warm up
300 kick/swim by 50
200 non-free/free by 50
100 Tarzan/swim by 25
6 minute non-stop kick (:40 easy, :20 FAST!!!!, repeat)
9x50 w/:20 sec rest (2: drill, 1: 25 fast/25 easy, repeat)
12x25 w/:15 seconds rest (1: FAST!!!, 1: easy)
300 pull (3/5 breathing pattern by 50)
100 cool down
*2300-ish Total*

Tuesday, September 27

Warm-up: (fins)
5 x 100 (20 sec rest b/w each)
-50 Swim/50 Kick
300 Pull
-Breathe 3/5 by 50

Main Set:
6 x 150 (on 2:40-3:10)
100 Pull (w/ buoy only)/50 Swim FAST (no buoy)

6-10 x 50 (on 1:15-1:40)
-25 mod swim/Climb out run to end of cement/ running dive into a 25 FAST!

6 x 50 (on 1:10-1:30)
-25 Tombstone kick/25 Shark Drill

Warm-down:
300 Pull Ascend
-100 Strong/100 Mod/100 ez

Monday, September 26

A:
3x400 warm up w/:30 seconds rest between each
(1: swim, 2: kick/swim by 25, 3: non-free/free by 25)
8x50 @ :60 (5 breaths, 4 breaths, 3 breaths, 2 breaths per 50)
6x200 pull (2 @ 3:00, 2 @ 2:50, 2 @ 2:40)
100 easy recovery
3 x [4x50 kick/drill @ :60 IM order
3x100 IM @ 1:45]
200 cool down
*4600 Total*
 
B:
3x400 warm up w/:30 seconds rest between each
(1: swim, 2: kick/swim by 25, 3: non-free/free by 25)
8x50 @ 1:10 (8 breaths, 6 breaths, 4 breaths, 3 breaths per 50)
6x150 pull (2 @ 3:00, 2 @ 2:50, 2 @ 2:40)
6x50 @ 1:05 drill/swim by 25
4x100 @ 2:15 non-free/free by 25
200 cool down
*3400 Total*

C:
2x400 warm up w/:30 seconds rest between each
(1: swim, 2: kick/swim by 25)
12x25 w/:20 sec rest (4 breaths, 3 breaths, 2 breaths per 25)
6x100 pull w/:30 sec rest (descend 1-3, 4-6)
8x50 w/:20 sec rest (drill/swim by 25)
100 cool down
*2300 Total*

Friday, September 23

A:
200 swim
200 pull
200 kick
200 swim
8 minutes kicking (:40 seconds easy with a board, :20 seconds vertical kick hard)
100 easy swim
8x100 @ 1:55 (25 tarzan, 25 swim, get out of pool, dive in, 25 tarzan, 25 swim)
10x25 (1 easy, 1 fast) with a partner, one person rests, one swims, switch
4x200 swim @ 3:10 (no walls)
4x150 pull @ 2:15 (50 free/50 back/50 free)
5x50 @ :55 cool down
*4000-ish Total*

B:
200 swim
200 pull
200 kick
200 swim
8 minutes kicking (:40 seconds easy with a board, :20 seconds vertical kick hard)
100 easy swim
6x100 @ 3:00 (25 tarzan, 25 swim, get out of pool, dive in, 25 tarzan, 25 swim)
8x25 (1 easy, 1 fast) with a partner, one person rests, one swims, switch
3x150 swim @ 3:00 (no walls)
4x75 pull @ 1:30 (25 free/25 non-free/25 free)
5x50 @ 1:05 cool down
*3100-ish Total*


C:
200 swim
200 pull

200 swim
8 minutes kicking (:40 seconds easy with a board, :20 seconds vertical kick hard)
50 easy swim
6x50 w/:30 seconds rest (25 tarzan, get out of pool, dive in, 25 swim)
8x25 (1 easy, 1 fast) with a partner, one person rests, one swims, switch
4x100 pull w/:15 rest (3/5 breathing pattern by 25)
100 cool down *2000-ish Total*

Thursday, September 22

Warm-up: (Fins)

4 x 150 Choice
-100 Swim/50 Kick

 (no fins)
16 x 25 (on :40-45)
-1-4 Breathe 3/2/1/0
-5-8 Descend stroke count

10 x 50 (on 1:10-1:20)
1 Drill/1 Build/5 pushups>repeat

5 x 100 (on 2:00)
-25 Swim Climb out jog to end of cement then dive back into pool/50 Swim @75 climb out again dive in and then swim last 25

-Seated on kick board 10-20 ab twists w/ med ball
-20 med ball bounces (standing)
Repeat 2x

4 x 75 w/ med ball (on 1:50-2:00)
-25 Kick ball underwater/25 kick ball on surface/25 catch-up w/ ball

300-600 Paddles and Fins (Ascend, start fast end ez)

6 x 25 under waters w/ fins (on :45)

100 easy cool down swim

Monday, September 19

A:
500 swim warm up
400 pull
300 IM (kick/drill/swim by 25)
200 kick choice
100 (tarzan drill/swim by 25)
12x100 swim (4 @ 1:30, 4 @ 1:25, 4 @ 1:20)
50 easy recovery
4x125 IM @ 2:15 (free/fly/back/breast/free by 25)
4x300 @ 5:00 (50 kick/100 swim, repeat) (descend 1-4)
200 cool down
*4600 Total*

B:
500 swim warm up
400 pull
300 swim (free/non-free by 25)
200 kick choice
100 (tarzan drill/swim by 25)
9x100 swim (3 @ 2:00, 3 @ 1:50, 3 @ 1:40)
50 easy recovery
6x150 @ 3:00 (25 kick/50 swim, repeat)
200 cool down
*3500 Total*



C:
500 swim warm up
400 pull
300 swim (free/non-free by 25)
200 kick choice
100 (tarzan drill/swim by 25)
6x100 swim w/:15 seconds rest (2 easy, 2 medium, 2 strong)
3x150 w/:30 rest (25 kick/50 swim, repeat)
100 cool down
*2600 Total*

Friday, September 16

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
8x50 @ :60 (25 FAST, 25 easy, kick hard on wall until next interval)
3 x [3x25 @ :30 tarzan drill
125 swim NO WALLS! @ 2:00]
12x25 @ :30 (3/2/1/0 breaths, repeat)
2 x [50 ez @ :60 / 50 FAST @ :40
50 ez @ :60 / 100 FAST @ 1:20
50 ez @ :60 / 150 FAST @ 2:00
50 ez @ :60 / 200 FAST @ 2:40...all pull]
3x150 @ 2:30 (25 free/25 IM order)
200 cool down
*4300 Total*

B:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x50 @ 1:10 (25 FAST, 25 easy, kick hard on wall until next interval)
3 x [3x25 @ :40 tarzan drill
125 swim NO WALLS! @ 2:30]
8x25 @ :40 (4/3/2/1 breaths by 25, repeat)
2 x [50 ez @ 1:10 / 50 FAST @ :50
50 ez @ 1:10 / 100 FAST @ 1:40
50 ez @ 1:10 / 150 FAST @ 2:30...all pull]
4x75 @ 1:30 (25 free/25 non-free/25 free)
200 cool down
*3400 Total*


C:
600 warm up (2x: 200 swim/50 kick/50 drill)
6x50 w/:10 seconds rest (25 FAST, 25 easy, kick hard on wall for :15 seconds)
3 x [25 tarzan drill, :10 rest, 125 swim NO WALLS! :30 rest]
2 x [50 ez w/:10 rest / 50 FAST w/:15 rest
50 ez @ w/:10 rest / 100 FAST w/:20 rest
50 ez @ w/:10 rest / 150 FAST w/:30 rest...first set pull, second set swim]
100 cool down *2400 Total*

Thursday, September 15

Warm-up: (Fins)
600- 100 Swim/50 Kick

6 x 50 (w/ Fins and Med. Ball) on 1:00-1:10
-25 Kick w/ ball/25 Catch-up w/ ball in streamline

6 x 25 (on fins w/ med ball) on :40-50
-Alt. 25 Kick
-25 Catch-up

4 x 150 (10 sec rest b/w each)
-100 Build/50 Kick w/ med ball

2 x [:30 sec out of water med ball bounce on floor…50 Freestyle swim FAST…:30 sec. Ab twists seated on kick board…50 Freestyle FAST…10 pushups]

300 mod. Pull breathe every 3 strokes

4 x 25 Med Ball toss
-25 Overhead/backwards throw
-25 Front/Chest throw

200 Choice ez

Wednesday, September 14

Warm up ALL Groups:
600 (4x: 100 swim/50 kick)

A:
12x50 drill @ :55 (3 catch-up, 3 finger drag, 3 fist drill, 3 6/3/6 drill)
16x25 @ :30 (4: descend stroke count, 4: descend time, repeat)
3 x [100 RACE for time!!, 100 easy @ 3:30]
400 easy pull (Distance Per Stroke!)
3 x [100 RACE for time!!, 100 easy @ 3:30]
400 easy pull (Distance Per Stroke!)
6x75 @ 1:15 (back/breast/free by 25)
200 cool down
*4200 Total*


B:
12x50 drill @ 1:05 (3 catch-up, 3 finger drag, 3 fist drill, 3 6/3/6 drill)
12x25 @ :40 (4: descend stroke count, 4: descend time, 4: descend stroke count)
3 x [75 RACE for time!!, 75 easy @ 3:30]
300 easy pull (Distance Per Stroke!)
3 x [75 RACE for time!!, 75 easy @ 3:30]
300 easy pull (Distance Per Stroke!)
4x75 @ 1:30 (free/non-free/free by 25)
200 cool down
*3100 Total*


C:
12x50 drill w/:10 seconds rest (3 catch-up, 3 finger drag, 3 fist drill, 3 6/3/6 drill)
8x25 w/:15 rest (4: descend stroke count, 4: descend time)
3 x [50 RACE for time!!, 50 easy @ 3:30]
200 easy pull (Distance Per Stroke!)
3 x [50 RACE for time!!, 50 easy @ 3:30]
200 easy pull (Distance Per Stroke!)
100 cool down
*2500 Total*

Tuesday, September 13

Warm-up:  (Fins)
300 Choice/200 Kick/100 drill

12 x 25 (on :45)
25 Kick underwater w/ board/25 Drill/25 Build>repeat

4-6 x 75 (on 1:30-1:45)
25 Drill/50 Build

Main Set:
200 Paddles/Pull buoy Mod. effort
150 Build Paddles only
100 FAST (on equipment)
50 ez

6 x 25 (on :40)

200 Paddles/Pull buoy Mod. effort
150 Build Paddles only
100 FAST (on equipment)
50 ez

200- 25Fly Kick on back/25 Swim>repeat
200- 25 Streamline underwater fly kick/25 Swim>repeat

100 choice ez

Monday, September 12

**Long Course Meters**

Warm up for ALL groups:
200 swim
200 pull
200 kick
200 swim

A:
6x150 @ 3:00 (50 kick/100 swim)
All swim:
100 @ 1:40
200 @ 3:10
300 @ 4:40
400 @ 6:10
(extra :60 rest)
All pull:
400 @ 6:10
300 @ 4:40
200 @ 3:10
100 @ 1:40
4x150 @ 2:30 (50 free/non-free/free)
200 cool down
*4500 Total*

B:
4x150 @ 3:45 (50 kick/100 swim)
All swim:
100 @ 2:00
200 @ 4:00
300 @ 6:00
(extra :60 rest)
All pull:
300 @ 6:00
200 @ 4:00
100 @ 2:00
4x150 @ 3:30 (50 free/non-free/free)
200 cool down
*3400 Total*

C:
4x150 w/:30 rest (50 kick/100 swim) (fins are optional)
All swim:
100, 200 , 300 (with :20-30 seconds rest)
All pull:
300, 200, 100 (with :20-:300 sec rest)
100 cool down
*2700 Total*

Friday, September 9

A:
500 choice warm up
6x125 @ 2:15 (kick/drill/easy swim/medium/fast by 25)
20x50 (fast @ :40, easy @ :60) (1 fast/1ez/2 fast/1ez/3 fast/1ez/4 fast/1ez/5 fast/1ez)
600 pull (4x:50 easy/50 medium/50 strong)
6x100 w/fins @ 1:40 (50 FAST kick/50 easy swim)
9x75 @ 1:10 (free/IM order/free by 25)
200 cool down
*4300 Total*

B:
500 choice warm up
6x125 @ 2:45 (kick/drill/easy swim/medium/fast by 25)
14x50 (fast @ :50, easy @ 1:20) (1 fast/1ez/2 fast/1ez/3 fast/1ez/4 fast/1ez)
450 pull (3x:50 easy/50 medium/50 strong)
4x100 w/fins @ 2:00 (50 FAST kick/50 easy swim)
6x75 @ 1:30 (free/non-free/free by 25)
200 cool down
*3400 Total*



C: 400 choice warm up
4x125 w/:30 seconds rest (kick/drill/easy swim/medium/fast by 25)
12x50 w/:15 seconds rest (2 fast/1ez/repeat x 4)
300 pull (2x:50 easy/50 medium/50 strong)
4x100 w/fins w/:20 rest (50 FAST kick/50 easy swim)
4x75 w/:15 rest (free/non-free/free by 25)
100 cool down
*2600 Total*

Wednesday, September 7

All Groups:
10 minute choice warm up

A:
16x50 (4 descend stroke count @ :55, 4 descend time @ :50, repeat)
3 x [400 pull @ 6:00 (50 smooth, 50 strong)
4x100 swim @ 1:30 (1st and 4th 25 FAST! middle 50 is easy)]
50 easy recovery
4x150 @ 2:20 (75 IM, 75 free)
200 cool down
*4500 Total*
B:
12x50 @ :60 (4 descend stroke count, 4 descend time, 4 descend stroke count)
3 x [300 pull @ 6:00 (50 smooth, 50 strong)
3x100 swim @ 2:00 (1st and 4th 25 FAST! middle 50 is easy)]
50 easy recovery
6x75 @ 1:30 (25 free/25 non-free/25 free)
200 cool down
*3500 Total*
C:
12x50 w/:15 sec rest (4 descend stroke count, 4 descend time, 4 descend stroke count)
3 x [300 pull w/:30 seconds rest (50 smooth, 50 strong)
3x100 swim w/:20 sec rest (1st and 4th 25 FAST! middle 50 is easy)]
100 cool down
*2900 Total*

Wednesday, August 24

A:
800 warm up (200 free/200 IM drill/swim, repeat)
6x50 kick (choice) @ 1:10
4x150 pull (buoy only) @ 2:30
5x50 kick (free) @ :60
4x150 pull @ 2:20
4x50 kick (free) @ :55
4x150 pull @ 2:10
3x50 kick (FAST!) @ :50
4x150 pull @ 2:05
2x50 kick (FAST!, RACE!) on 2:00
200 cool down
*4400 Total*

B:
600 warm up (100 free/50 non-free, repeat)
5x50 kick (choice) @ 1:30
4x150 pull (buoy only) @ 3:00
4x50 kick (free) @ 1:20
4x150 pull @ 2:50
3x50 kick @ 1:15
4x150 pull @ 2:40
2x50 kick (FAST! RACE!) on 2:00
200 cool down
*3300 Total*

C:
600 warm up (100 free/50 non-free, repeat)
5x50 kick w/:20 sec rest (fins are optional on all kicking sets)
3x200 pull w/:30 rest
4x50 kick w/:20 rest
3x200 pull w/:30 rest
2x50 kick (FAST!!) on 2:00
100 cool down
*2500 Total*

Monday, August 22

Warm up for ALL groups:
200 swim
200 pull
200 kick
200 swim

A:
16x50 @ :50 (2 drill/1 build/1 FAST!)
100 @ 1:30, 200 @ 2:50, 300 @ 4:10, 400 @ 5:30 (all pull)
:60 extra rest
400 @ 5:30, 300 @ 4:10, 200 @ 2:50, 100 @ 1:30 (all swim)
50 easy recovery
200 @ 3:30 (easy pull, 3/5 breathing pattern by 25)
2x100 @ 1:20 FAST swim
200 @ 3:30 (easy pull, 3/5 breathing pattern by 25)
4x50 @ :40 FAST swim
200 @ 3:30 (easy pull, 3/5 breathing pattern by 25)
8x25 @ :20 FAST swim
200 cool down
*5000 Total*

B:
12x50 @ :60 (2 drill/1 build/1 FAST!)
100 @ 2:00, 200 @ 3:50, 300 @ 5:40 (all pull)
:60 extra rest
300 @ 5:40, 200 @ 3:50, 100 @ 2:00 (all swim)
50 easy recovery
200 @ 4:00 (easy, 3/5 breathing pattern by 25)
2x100 @ 1:50 FAST swim
200 @ 4:00 (easy, 3/5 breathing pattern by 25)
4x50 @ :55 FAST swim
200 @ 4:00 (easy, 3/5 breathing pattern by 25)
8x25 @ :30 FAST swim
200 cool down
*3850 Total*

C:
8x50 w/:20 rest (2 drill/1 build)
100, 200, 300 w/:15-:30 seconds rest (all pull)
300, 200, 100 w/:15-:30 seconds rest (all swim)
100 cool down
*2500 Total*

Friday, August 19

Warm Up for ALL groups:
900 as (200 swim/50 kick/50 drill, repeat)

A:
6x75 @ 1:20 (25 right arm, 25 left, 25 DPS)
8x25 with partner, start in middle of pool (partner #1 sprint 25y, partner #2 vertical kick, tag and switch)
5x150 pull @ 2:15 (50 free/50 back/50 free)
6x100 w/fins @ 1:45 (25 underwater kick/25 kick on your back/50 easy swim)
6x25 @ :30 (3-wide to practice open water chaos!)
6x50 @ :55 (25 tarzan drill/25 swim)
6x100 @ 1:40 (no walls)
200 cool down
*4000 Total*

B:
4x75 @ 1:45 (25 right arm, 25 left, 25 DPS)
6x25 with partner, start in middle of pool (partner #1 sprint 25y, partner #2 vertical kick, tag and switch)
5x100 pull @ 2:00 (3/5 breathing pattern by 50)
6x75 w/fins @ 1:30 (25 underwater kick/25 kick on your back/25 easy swim)
6x25 @ :40 (3-wide to practice open water chaos!)
4x50 @ 1:10 (25 tarzan drill/25 swim)
4x100 @ 2:10 (no walls)
200 cool down
*3400 Total*

C:
4x75 w/:15 seconds rest (25 right arm, 25 left, 25 DPS)
4x75 pull w/:15 rest (3/5/3 breathing pattern by 25)
4x75 w/:15 rest w/fins (25 underwater kick/25 kick on your back/25 easy swim)
4x75 w/:15 rest (kick/drill/swim by 25)
4x75 w/:15 rest (25 easy/25 medium/25 FAST!)
100 cool down
*2500 Total*

Thursday, August 18

Warm-up:
2 x [100 Swim/100 Kick/100 Drill]

Main Set:
2 x 200 (15-20 sec rest b/w each)
50 Kick/50 Swim Strong!>repeat

12 x 25 (on 35-50)
1-3 Strong Effort
4-6 Ez choice

300
100 Swim (build the 100)/100 Kick/100 Swim (build the 100)

6 x 25 (on 30-45)
2 Strong/2 ez/2 Strong

400 Pull
-200 Build/200 mod.

4 x 25 FAST (on 30-40 sec)
Warm-down:
150 choice

Wednesday, August 17

Warm Up for ALL Groups:
200 swim
200 pull
200 kick
200 swim
8 minute kick (:45 seconds easy, :15 seconds FAST!, repeat)
50 easy recovery swim

A:
6x125 @ 1:45 (50 easy, 25 FAST, 50 easy)
50 recovery
300 IM (kick/drill/swim by 25)
6 x [100 easy pull @ 1:40
3x25 SPRINT @ :20
1x25 recovery @ :60]
300 IM (kick/drill/swim by 25)
4x100 @ 1:50 (start from ZERO, sprint 25, easy 75)
200 cool down
*4400 Total*

B:
6x125 @ 2:30 (50 easy, 25 FAST, 50 easy)
50 recovery
300 choice (kick/drill/swim by 25)
4 x [100 easy pull @ 2:00
3x25 SPRINT @ :30
1x25 recovery @ :60]
300 choice (kick/drill/swim by 25)
200 cool down
*3400 Total*

C:
6x125 w/:30 seconds rest (50 easy, 25 FAST, 50 easy)
50 recovery
300 choice (kick/drill/swim by 25)
4 x [100 easy pull w/:15 rest
1x25 SPRINT w/:05 seconds rest
1x25 SPRINT w/:30 seconds rest]
100 cool down
*2600 Total*

Tuesday, August 16

500 choice
5 x 100 odd #s swim/even #s kick

Main set: (15-20 sec rest bw each)
2 x 200 pull (build #1/ascend #2)
3 x 100 (25 fast/25 ez)
4 x 50 (25kick/25 sprint)
4 x 25 all Sprint!

2 x 250
#1 100 pull/50 kick/50 Sprint/50ez
#2 repeat above w/ fins

Monday, August 15

A:
500 warm up
400 IM (kick/drill/swim/free by 25)
8x25 @ :30 (3 breaths, 2 breaths, 1, 0, repeat)
3x300 pull @ 4:30 (descend by 100)
5x200 @ 3:20 (100 IM/100 free)
3x300 @ 5:00 (100 swim/50 kick, repeat)
4x200 @ 3:00 (ascend time 1-4)
200 cool down
*4900 Total*

B:
500 warm up
300 (kick/drill/swim by 25)
8x25 @ :40 (4 breaths, 3 breaths, 2, 1, repeat)
3x200 pull @ 3:30 (descend by 50)
5x150 @ 3:20 (free/non-free/free by 50)
6x100 @ 2:00 (ascend time 1-3,4-6)
4x150 @ 3:15 (50 kick/100 swim)
200 cool down
*3700 Total*

C:
400 warm up
300 (kick/drill/swim by 25)
6x25 w/:15 rest (breathing every 5 or 7 strokes)
3x200 pull w/:30 rest (descend by 50)
4x150 w/:20 rest (free/non-free/free by 50)
4x150 w/:20 rest (50 kick/100 swim)
100 cool down
*2700 Total*

Monday, August 8

A:
500 choice warm up
8x75 @ 1:20 (kick/drill/swim by 25)
4x50 pull @ :50 (descend 1-4)
4x75 swim @ 1:10 (descend 1-4)
4x100 pull @ 1:30 (descend 1-4)
4x125 swim @ 1:50 (descend 1-4)
4x150 pull @ 2:10 (all strong)
50 easy
6x50 @ :55 (25 tarzan drill/25 swim)
4 x [100 smooth pull @ 1:40
3x25 SPRINT @ :25
1x25 easy recovery @ :60]
200 cool down
*4400 Total*

B:
500 choice warm up
6x75 @ 1:45 (kick/drill/swim by 25)
4x50 pull @ :60 (descend 1-4)
4x75 swim @ 1:30 (descend 1-4)
4x100 pull @ 2:00 (descend 1-4)
4x125 swim @ 2:20 (descend 1-4)
4x150 pull @ 2:45 (all strong)
50 easy
6x50 @ 1:10 (25 tarzan drill/25 swim)
200 cool down
*3500 Total*

C:
400 choice warm up
6x75 w/:15 rest (kick/drill/swim by 25)
4x50 pull w/:15 rest (descend 1-4)
4x75 swim w/:15 rest (descend 1-4)
4x100 pull w/:20 rest (descend 1-4)
4x125 swim w/:20-:30 rest (all strong)
100 cool down
*2300 Total*

Friday, August 5

*Long Course Meters*

A:
500 choice warm up
400 IM (25 kick/25 drill/25 swim/25 free, repeat)
3 x [4x50 @ :60 (descend stroke count 1-4)
2x100 IM @ 2:00)
RELAYS!
4x200 pull @ 3:20 (3/5/7/3 breathing pattern by 50)
200 cool down
*3100 Total*

B:
500 choice warm up
400 (25 kick/25 drill/25 swim/25 non-free, repeat)
3 x [4x50 @ 1:10 (descend stroke count 1-4)
1x100 free w/perfect technique @ 2:15)
RELAYS!
4x150 pull @ 3:00 (3/5/3 breathing pattern by 50)
200 cool down
*2600 Total*

C:
400 choice warm up
300 (50 drill/50 swim)
12x50 w/:15 seconds rest (descend stroke count 1-4)
4x150 pull w/:30 seconds rest (3/5/3 breathing pattern by 50)
200 cool down
*2100 Total*

Monday, August 1

*Long Course Meters*

A:
10 minute choice warm up
10x50 @ 1:10 (25 kick/25 swim)
6x200 pull @ 3:15 (descend 1-3, 4-6)
4x50 swim @ :60 (25 FAST!/25 easy)
100 easy recovery
6x150 swim @ 2:20 (descend 1-3, 4-6)
4x50 swim @ :60 (25 FAST!/25 easy)
100 easy recovery
6x100 swim @ 1:40 (descend 1-3, 4-6)
200 cool down
*4500 Total*

B:
10 minute choice warm up
8x50 @ 1:30 (25 kick/25 swim)
6x150 pull @ 3:15 (descend 1-3, 4-6)
4x50 swim @ 1:15 (25 FAST!/25 easy)
50 easy recovery
6x100 swim @ 2:15 (descend 1-3, 4-6)
4x50 swim @ 1:15 (25 FAST!/25 easy)
50 easy recovery
6x50 pull @ 1:10 (descend 1-3, 4-6)
200 cool down
*3300 Total*

C:
10 minute choice warm up
6x50 w/:30 seconds rest (25 kick/25 swim)
4x100 pull w/:20 rest (descend 1-4)
4x50 swim w/:15 rest (25 FAST!/25 easy)
50 easy recovery
4x100 pull w/:20 rest (descend 1-4)
4x50 swim w/:15 rest (25 FAST!/25 easy)
50 easy recovery
6x50 pull w/:15 rest (descend 1-3, 4-6)
100 cool down
*2300 Total*

Friday, July 29

*Long Course Meters*

A:
4x200 warm up (#1 @ 4:00, #2-4 @ 3:30)
8x100 (odds: free @ 1:40, evens: IM @ 2:00)
16x50 (#1-4: breathing every 7, #5-8: descend stroke count, repeat)
200 easy
15 minute obstacle course
400 easy cool down
*3500 Total*

B:
4x150 warm up (#1 @ 3:30, #2-4 @ 3:00)
6x100 (odds: free @ 2:00, evens: non-free/free @ 2:30)
12x50 (#1-3: breathing every 5, #4-6: descend stroke count, repeat)
200 easy
15 minute obstacle course
300 easy cool down
*2800 Total*

C:
500 warm up
5x100 w/:20 rest (odds: free, evens: non-free/free)
10x50 w/:15 rest (odds: breathing every 5, evens: LONG strokes)
100 easy
15 minute obstacle course
200 easy cool down
*2200 Total*

Thursday, July 28

Warm-up:
300 (50 Kick/50 Drill/50 Swim)
100 Choice
Main Set:
6-12 x 50 (15 sec rest)
-50 Drill/50 Build/50 Strong Effort
2-3 x [200 Pull/100 Build/50 Build/4 x 25 FAST!]
*15-20 sec rest b/w each
6 x 50 Choice (20-30 sec rest)
1 EZ/1FAST!
Warm-Down:
400 Pull

Wednesday, July 27

*Long Course Meters*

A:
400 warm up
4x100 swim @ 1:45
300 pull
3x100 pull @ 1:40
200 IM
2x100 IM @ 2:15
100 swim
4x25 strong swim @ :30
4 x [100 build @ 1:40
50 FAST!! @ :60]
400 pull (3/5 breathing pattern by 50)
4 x [50 kick FAST @ 1:15
100 strong swim @ 1:30]
400 pull (3/5 breathing pattern by 50)
200 cool down
*4200 Total*

B:
400 warm up
4x100 swim @ 2:15
300 pull
3x100 pull @ 2:10
200 non-free/free by 50
8x25 strong swim @ :40
4 x [50 build @ 1:10
50 FAST!! @ :60]
300 pull (3/5 breathing pattern by 50)
4 x [50 kick FAST @ 1:45
50 strong swim @ 1:10]
300 pull (3/5 breathing pattern by 50)
200 cool down
*3400 Total*

C:
300 warm up
3x100 swim w/:20 rest
200 pull
2x100 pull w/:20 rest
100 free
4x25 strong swim w/:15 rest
6 x [50 build w/:10 rest
50 FAST!! w/:30 rest]
300 pull (3/5 breathing pattern by 50)
200 cool down
*2300 Total*

Tuesday, July 26

Warm-up:
200 Choice/2x100 Kick/4x50 Drill
Main Set:
2 x [200 Pull/Broken 200 as 50 FAST/50 ez/100Fast!]
300 Fins
-100Kick/100Swim
3 x 100 Fast (30 rest b/w each)
6 x 50 all FAST (20 sec rest b/w each)
-2 Swim/2 Kick/2 Swim
8 x 25 Choice SPRINT (20 sec rest b/w each)
Warm-down:
300 EZ Pull

Monday, July 25

*Long Course Meters*

A:
700 choice warm up
10x50 @ :55 (descend stroke count 1-5, 6-10)
4x300 pull @ 4:40 (descend 1-4)
4x150 @ 2:30 (50 free/50 non-free/50 free)
3 x [50 @ :60
100 @ 1:45
150 @ 2:30
200 @ 3:15
(negative split EVERY segment of the set...1st half easy, 2nd half FAST!)]
400 choice cool down
*4900 Total*

B:
500 choice warm up
8x50 @ :55 (descend stroke count 1-4, 5-8)
4x200 pull @ 4:00 (descend 1-4)
4x100 @ 2:30 (50 free/50 non-free)
2 x [50 @ 1:10
100 @ 2:10
150 @ 3:10
200 @ 4:10
(negative split EVERY segment of the set...1st half easy, 2nd half FAST!)]
400 choice cool down
*3200 Total*

C:
400 choice warm up
8x50 w/:20 seconds rest (descend stroke count 1-4, 5-8)
4x150 pull w/:30 rest (descend 1-4)
100 easy
6x100 w/:20 rest (negative split...1st 50 easy, 2nd 50 FAST!)]
300 choice cool down
*2400 Total*

Friday, July 22

*Long Course Meters*

All Groups:
10 minute Snake Warm Up
4x25 underwater kick w/no breath (use fins if needed)

A:
12x50 swim (4 @ 1:00, 4 @ :55, 4 @ :50)
6x150 @ 2:45 (50 kick, 50 easy swim, 50 FAST swim)
100 easy
4xSuicides (15/30/50)
200 cool down

B:
12x50 swim (4 @ 1:10, 4 @ 1:05, 4 @ :60)
4x150 @ 3:30 (50 kick, 50 easy swim, 50 FAST swim)
100 easy
4xSuicides (15/30/50)
200 cool down

C:
10x50 swim (w/:15 seconds rest)
5x100 w/:20 rest (25 kick/75 swim)
2xSuicides (15/30/50)
100 cool down

Wednesday, July 20

*Long Course Meters*

A:
500 warm up
4x50 kick @ 1:15
4x50 drill @ 1:05
4x50 swim (build) @ :55
4x100 @ 1:45 (25 FAST, 75 easy)
5 x [200 pull @ 3:15
3x50 FAST @ :45
1x50 easy @ 1:30]
600 cool down (100 free/50 non free)
*4100 Total*

B:
500 warm up
4x50 kick @ 1:30
4x50 drill @ 1:20
4x50 swim (build) @ 1:10
4x100 @ 2:15 (25 FAST, 75 easy)
3 x [200 pull @ 4:15
3x50 FAST @ :60
1x50 easy @ 2:00]
600 cool down (100 free/50 non free)
*3300 Total*

C:
400 warm up
4x50 kick w/:20 seconds rest
4x50 drill w/:15 rest
4x50 swim (build) w/:20 rest
4x100 w/:20 rest (25 FAST, 75 easy)
2 x [200 pull w/:20 rest
3x50 FAST w/:10 rest
1x50 easy w/:60 rest]
300 cool down (100 free/50 non free)
*2500 Total*

Monday, July 18

**Long Course Meters*

A:
900 warm up (3x:200 swim/50 kick/50 drill)
800 pull (4x:100 smooth, 100 strong)
700 w/fins (100 swim/50 kick, repeat)
3x200 @ 3:30 (100 IM/100 free)
10x50 @ :45 (all swim strong)
400 pull (3/5 breathing pattern by 50)
300 (25 tarzan drill/25 swim/25 kick on back/25 swim, repeat)
200 (descend stroke count by 50s)
100 cool down
*4500 Total*

B:
900 warm up (3x:200 swim/50 kick/50 drill)
600 pull (3x:100 smooth, 100 strong)
600 w/fins (4x:100 swim/50 kick)
10x50 @ :60 (all swim strong)
400 pull (3/5 breathing pattern by 50)
300 (25 tarzan drill/25 swim/25 kick on back/25 swim, repeat)
200 (descend stroke count by 50s)
100 cool down
*3600 Total*

C:
600 warm up (2x:200 swim/50 kick/50 drill)
600 pull (3x:100 smooth, 100 strong)
600 w/fins (4x:100 swim/50 kick)
300 (25 tarzan drill/25 swim/25 kick on back/25 swim, repeat)
200 (descend stroke count by 50s)
100 cool down
*2400 Total*

Friday, July 15

A:
800 warm up (kick every 4th 50)
8x50 swim @ :60 (descend stroke count by 1 stroke, 1-4 & 5-8)
8x50 kick (4@ 1:10, 4@ 1:00)
4x100 pull @ 1:30
Main Set:
4x [ 200 pull @ 3:00
2x100 swim fast @ 1:25
1x50 fast w/extra kick @ :45
1x50 recovery/float ]
200 cool down
*4200 Total*

B:
800 warm up (kick every 4th 50)
8x50 swim @ 1:10 (descend stroke count by 1 stroke, 1-4 & 5-8)
8x50 kick (4@ 1:30, 4@ 1:20)
4x100 pull @ 2:00
Main Set:
2x [ 200 pull @ 4:00
2x100 swim fast @ 1:55
1x50 fast w/extra kick @ :60
1x50 recovery/float ]
200 cool down
*3200 Total*

C:
400 warm up (kick every 4th 50)
8x50 swim w/:30 rest (descend stroke count by 1 stroke, 1-4 & 5-8)
6x50 kick, with fins & :30 rest
4x100 pull w/:60 rest
Main Set:
[ 200 pull w/:60
2x100 swim fast w/:30
1x50 fast w/extra kick w/:15
1x50 recovery/float ]
100 cool down
*2200 Total*