500’s
Warm Up:15 Min DIY Main Set:6 x 100 ODD: FR, EVEN: BA R:158 x 50 Kick/FR by 25 R: 15 5 x 50 6-Kick Switch FR R:155 x 50 Fist…
Breast Stroke Technique
Warm Up:1000 SKIPS Main Set:4 x 50 25 BR Kick 10 sec Egg Beater, 25 BR Kick R:20 4 x 25 Hip/Chest See Saw4 x 25 3x Sea Saw w/…
25’s
Warm Up:15 Min DIY Main Set:10 x 50 Drill/Swim Build by 25, ODD: FR, EVEN: ABF 10 x 25 ODD: UW FL Kick Fast, EVEN: Easy 20 x 5 Deadman…
Broken Set
Warm Up:1000 SKIPS Main Set:2x: Round 1 Swim, Round 2 w/ Fins 1 x Broken 100 by 25-50-25, Rest: 5-10-51 x 50 Easy 1 x Broken 200 by 50-100-50, Rest:…
IM
Warm Up:1000 SKIPS Main Set:3 x 100 IM Desc. 4x IMO2 x 50 Drill 1 x 50 Sprint 1 x 50 Easy Cool Down:400 Choice TOTAL YARDAGE: 2500
DPS
Warm Up:1000 SKPS Main Set:3 x 50 DPS @P+201 x 50 Beat Interval by 5+ sec @P+35 3 x 50 DPS @P+202 x 50 Beat Interval by 5+ sec @P…
100’s on Descending P
Warm Up:200 FR200 IM6 x 50 UW Kick/Swim6 x 25 Scull3 x 50 Salute Drill FR 12 x 50 NON-FR R: 20 Main Set:50 Easy 10 x 100 FR @P+10…
Resistance and Sprints
Warm Up:1000 SKIPS Main Set:2x4 x 50 Resistance R: 204 x 50 OTB Sprints @2:001 x 100 Easy10 x 50 BA Drill/Swim by 25 Cool Down:500 ChoiceTOTAL YARDAGE: 2500
8 x 100 FR and Pull
Warm Up:250 FR200 IM8 x 50 Kick/Swim by 25 w/ Fins @1:006 x 25 scull Main Set:8 x 100 FR @P+158 x 100 Pull @P+15 Cool Down:400 Choice TOTAL YARDAGE:…
Broken 200 From Dive for Time
Warm Up:1000 SKIPS Main Set:2 x 25 FR Kick Superman4 x 25 1/2 Kick, 1/2 Hesitation Drill4 x 25 1/2 Kick, 1/2 Swim4 x 24 Deadman Start Sprints50 Easy 2x…