6 x 500
Warm Up:200 FR200 IM 6 x 50 UW Kick/Swim w/ Fins 6 x 50 Odd: DPS, EVEN: Open water Spot Main Set:6 x 500 1: B/E 52: B/E 3/23: B/E…
Stroke
Main Set:4x 4 x 75 FR @[100p]1 x 200 FR @P+104 x 50 Stroke/FR R:20 1 x 100 IM Cool Down:Choice TOTAL YARDAGE: 3200 Tags:
400 Repeats
Warm Up:1000 SKIPS 8 x 50 IM Order/FR by 25 @P+20 Main Set: 4 x 400 FR Hold P @P+1012 x 50 ODD: Drill @1:30, EVEN: Sprint Cool Down:500 Choice…
Stroke
Warm Up:1000 SKIPS Main Set:20 x 75 ODD: BA P+20, EVEN: 25 Kick/50 BA 20 x 25 ABF @P+50 100 Double Arm BA Cool Down:400 Breathing Ladder TOTAL YARDAGE:…
75’s Stoke
Warm Up:1000 SKIPS6 x 50 Kick >6 FL Kick off Each Wall Main Set:3x: FL, BA: Use Fins, BR: Use Paddles 1 x 75 ABF Stroke @P+20 1 x 75…
IM
Warm UP:2x300 Choice 200 Pull 100 Kick Main Set:8 x 50 ODD: IM Order R:20, EVEN: FR6 x 25 Streamline Drill R:20 12 x 25 A to F = 12…
Breast or Fly
Warm Up:300 FR 300 Pull200 ABF Main Set:2x Choose BR or FL 1 x 100 Stroke kick P+50 2 x 75, 50 Stroke Build, 25 3-3-3 FR Sprint P+303 x…
Breathing
Warm Up:4 x 100 ODD: FR, EVEN: Choice 6 x 50 Kick/Swim by 256 x 50 Drill/Swim Main Set:4 x 100 FR B/E 5 @P+1550 Easy4 x 100 Pull B/E…
FR, Pull, Fins
Warm Up:200 FR200 IM4 x 50 UW FL Kick w/ Fins/Swim 4 x 50 Destination Drill w/ Fins Main Set:3 x 100 FR @P+102 x 150 FR @[P+10]-51 x 300…
Broken 500 @1000 Pace
Warm Up:1000 SKIPS Main Set:Holding 1000 Pace 50 R: 10100 R: 20200 R: 30100 R: 2050 R: 10200 Easy 12 x 25 1) UW FL Kick w/ Fins2) Easy3) Sprint…