Warm Up:
500 SKIPS (100 free/100 kick/100 IM drill/100 pull/100 swim choice
500 yards
Main set:
8 x 25 kick on back odds fly, evens back, short fast kick - :15 rest
200 yards
700 cumulative yards
4 x 50 – choice, 1stlength build up, 2ndlength hard - finish each 50 with a fast turn, then stop (nopushoff). Get back to the wall to start the next one. - :15 rest
200 yards
900 cumulative yards
6 x 100 completed at a moderately fast pace – or as directed - :10 rest
#1 – IM
#2 – best stroke
#3 – worst stroke
#4 – backwards IM
#5 – 25 free/50 choice/25 free
#6 – all out, choice
600 yards
1500 cumulative yards
4 x 75 Pull with buoy and paddles – odds IM (drop 1 stroke of your choice), evens free - :10 rest
300 yards
1800 cumulative yards
Ladder:
Complete the below ladder twice. 1stround the hard portions are best stroke, 2ndround the hardportions are free. Recovery is your choice of stroke. There is no time interval – use the recovery50’s as your break, but get out and start from a dive for all of the hard portions.
50 recovery/25 hard/50 recovery/50 hard/50 recovery/75 hard/50 recovery
700 yards
2500 cumulative yards
4 x 25 feet first – doesn’t matter how, can be swimming, scull…just have FUN!
100 yards
2600 cumulative yards
200 easy
Longer Workout*
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Warm Up:
1000 SKIPS (200 free/200 kick/200 IM drill/200 pull/200 swim choice
1000 yards
Main set:
12 x 25 kick on back odds fly, evens back, short fast kick - :15 rest
300 yards
1300 cumulative yards
8 x 50 – choice, 1stlength build up, 2ndlength hard - finish each 50 with a fast turn, then stop (nopushoff). Get back to the wall to start the next one. - :15 rest
400 yards
1700 cumulative yards
12 x 100 completed at a moderately fast pace – or as directed :10 rest
#1-2 – IM
#3-4 – best stroke
#5-6 – worst stroke
#7-8 – backwards IM
#9-10 – 25 free/50 choice/25 free
#11-12 – all out, choice, take an extra :10 rest
1200 yards
2900 cumulative yards
8 x 75 Pull with buoy and paddles – odds IM (drop 1 stroke of your choice), evens free :10 rest
600 yards
3500 cumulative yards
Ladder:
Complete the below ladder twice. 1stround the hard portions are best stroke, 2ndround the hardportions are free. Recovery is your choice of stroke. There is no time interval – use the recovery50’s as your break, but get out and start from a dive for all of the hard portions.50 recovery/25 hard/50 recovery/50 hard/50 recovery/75 hard/50 recovery/100 hard/50 recovery
1000 yards
4500 cumulative yards
4 x 25 feet first – doesn’t matter how, can be swimming, scull…just have FUN!
100 yards
4600 cumulative yards
200 easy