Monday evening
|
Lane 1
|
Lane 2
|
Lane
|
Lane 4
|
|
|
Warm Up
|
400 (100 free, 200 IM drill, 100 free)
6 x 100 free on 1:35
(descend 1-3)
8 x 50 free on :50
(descend 1-3, easy on 4)
8 x 50 kick free
1-4 on 1:00
5-8 on :55
|
400 (100 free, 200 IM drill, 100 free)
5 x 100 free on 1:40
(descend 1-5)
8 x 50 free on :55
(descend 1-3, easy on 4)
6 x 50 kick free
1-3 on 1:10
4-6 on 1:05
|
500 (150 free, 200 IM drill, 150 free)
*Open turn clinic*
|
400 (100 free, 200 IM drill, 100 free)
*Open turn clinic*
|
|
Main Set
|
Broken 1500 free at 1500 race pace
1 x 100 on 1:30
2 x 250 on 3:45
1 x 100 on 1:30
2 x 200 on 3:00
1 x 100 on 1:30
2 x 150 on 2:15
|
Broken 1500 free at 1500 race pace
1 x 100 on 1:35
2 x 250 on 3:55
1 x 100 on 1:35
2 x 200 on 3:10
1 x 100 on 1:35
2 x 150 on 2:25
|
12 x 50 on 1:00
#1-3 IM switch
#4 fly
#5-7 IM switch
#8 back
#9-11 IM switch
#12 breast
|
12 x 50 on 1:10
#1-3 IM switch
#4 fly
#5-7 IM switch
#8 back
#9-11 IM switch
#12 breast
|
|
Cool Down
|
200 easy
|
200 easy
|
200 easy
|
150 easy
|
|
Total
|
3500
|
3300
|
1300*
|
1150*
|
Tuesday evening
|
Lane 1
|
Lane 2
|
Lane
|
Lane 4
|
|
|
Warm Up
|
100 free
100 IM
100 best stroke
100 IM
100 free
|
100 free
100 IM
100 best stroke
100 IM
100 free
|
100 free
100 IM
50 best stroke
100 IM
100 free
|
100 free
100 IM
50 best stroke
100 IM
100 free
|
|
Set #1
|
9 x 100 on 1:35
#1 free
#2 best stroke
#3 IM
(three times)
|
9 x 100 on 1:40
#1 free
#2 best stroke
#3 IM
(three times)
|
8 x 100 on 1:50
#1 free
#2 best stroke
#3 IM
(three times, drop the last IM)
|
6 x 100 on 2:10
#1 free
#2 best stroke
#3 IM
(two times)
|
|
Set #2
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10 x 1:00 vertical kicking, alternating free/fly
:40 on, :20 off
|
10 x 1:00 vertical kicking, alternating free/fly
:40 on, :20 off
|
10 x 1:00 vertical kicking, alternating free/fly
:40 on, :20 off
|
10 x 1:00 vertical kicking, alternating free/fly
:40 on, :20 off
|
|
Set #3
|
8 x 50 on :50
2 free, 2 stroke
Odds sprint the first and last 12.5, easy the middle
25
Evens sprint the middle 25, easy the first and last
12.5
|
8 x 50 on :55
2 free, 2 stroke
Odds sprint the first and last 12.5, easy the middle
25
Evens sprint the middle 25, easy the first and last
12.5
|
8 x 50 on 1:00
2 free, 2 stroke
Odds sprint the first and last 12.5, easy the middle
25
Evens sprint the middle 25, easy the first and last
12.5
|
8 x 50 on 1:10
2 free, 2 stroke
Odds sprint the first and last 12.5, easy the middle
25
Evens sprint the middle 25, easy the first and last
12.5
|
|
Cool Down
|
200 easy
|
200 easy
|
200 easy
|
150 easy
|
|
Total
|
2000
|
2000
|
1850
|
1650
|
Thursday evening
|
Lane 1
|
Lane 2
|
Lane
|
Lane 4
|
|
|
Warm Up
|
500 (150 free, 200 IM drill, 150 free)
|
500 (150 free, 200 IM drill, 150 free)
|
400 (100 free, 200 IM drill, 100 free)
5 x 100 free on 1:45
(descend 1-5)
8 x 50 free on :55
(descend 1-3, easy on 4)
|
400 (100 free, 200 IM drill, 100 free)
4 x 100 free on 2:05
(descend 1-4)
8 x 50 free on 1:05
(descend 1-3, easy on 4)
|
|
Set #1
|
4 x 75 IM switch (fly/back/breast) on 1:10
100 IM on 1:40
4 x 75 IM switch (back/breast/free) on 1:10
100 IM on 1:40
4 x 75 IM switch
(breast/free/fly) on 1:10
100 IM on 1:40
4 x 75 IM switch (free/fly/back) on 1:10
100 IM on 1:40
200 easy
|
*Open turn clinic*
|
Broken 1500 free at 1500 race pace
1 x 100 on 1:50
2 x 250 on 4:35
1 x 100 on 1:50
2 x 200 on 3:40
1 x 100 on 1:50
2 x 150 on 2:45
|
Broken 1200 free at 1000 race pace
1 x 100 on 2:05
2 x 200 on 4:10
1 x 100 on 2:05
2 x 150 on 3:10
3 x 100 on 2:05
|
|
Set #2
|
12 x 50 on :55 (focusing on turns)
#1 all fly
#2 fly drill
#3 fly/back
#4 all back
#5 back drill
#6 back/breast
#7 all breast
#8 breast drill
#9 breast/free
#10 all free
#11 free drill
#12 free/fly
|
12 x 50 on :55 (focusing on turns)
#1 all fly
#2 fly drill
#3 fly/back
#4 all back
#5 back drill
#6 back/breast
#7 all breast
#8 breast drill
#9 breast/free
#10 all free
#11 free drill
#12 free/fly
|
N/A
|
N/A
|
|
Cool Down
|
150 easy
|
200 easy
|
200 easy
|
200 easy
|
|
Total
|
3050
|
1300*
|
3000
|
2600
|
Bonus Satuday practice
|
Lane 1
|
Lane 2
|
Lane
|
Lane 4
|
|
|
Warm Up
|
300 free S/K/D by 100
3 x 100 IM S/K/D by 100
6 x 50 on 1:00
2 of each stroke
Odds K/D, evens build
8 x 75 IM switch
1-4 drill on 1:30
5-8 swim on 1:20
|
300 free S/K/D by 100
3 x 100 IM S/K/D by 100
6 x 50 on 1:00
2 of each stroke
Odds K/D, evens build
8 x 75 IM switch
1-4 drill on 1:30
5-8 swim on 1:20
|
300 free S/K/D by 100
3 x 100 IM S/K/D by 100
6 x 50 on 1:10
2 of each stroke
Odds K/D, evens build
8 x 75 IM switch
1-4 drill on 1:40
5-8 swim on 1:30
|
300 free S/K/D by 100
3 x 100 IM S/K/D by 100
6 x 50 on 1:10
2 of each stroke
Odds K/D, evens build
8 x 75 IM switch
1-4 drill on 1:50
5-8 swim on 1:40
|
|
Set #1
|
3 times through:
10 x 25 on :35
4 fly, 3 back, 2 breast, 1 free
Odds sprint, evens easy
200 IM fast on 3:20
4 x 50 free on :45
|
3 times through:
10 x 25 on :40
4 fly, 3 back, 2 breast, 1 free
Odds sprint, evens easy
200 IM fast on 3:30
3 x 50 free on :50
|
3 times through:
10 x 25 on :45
4 fly, 3 back, 2 breast, 1 free
Odds sprint, evens easy
200 IM fast on 3:40
2 x 50 free on :55
|
2 times through:
10 x 25 on :50
4 fly, 3 back, 2 breast, 1 free
Odds sprint, evens easy
200 IM fast on 4:10
4 x 50 free on 1:05
|
|
Cool Down
|
200 easy
|
200 easy
|
200 easy
|
200 easy
|
|
Total
|
3650
|
3500
|
3350
|
2800
|
*This was designed to take about 65-70 minutes to get through.
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