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…
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:…