Find Your Base “P’s” (Pace)
Warm Up:200 FR200 IM6 x 50 UW Kick/Swim w/ fins6 x 25 scull3 x 50 BA Main Set:3 x 300 FR R:30When doing this, the goal is try to hold…
FR/IM Mid-Distance
Warm Up:200 FR200 IM6 x 50 UW Kick/Swim w/ fins6 x 25 Scull3 x 50 BA Main Set:1 x 200 FR @P+202 x 100 FR @P+151 x 200 FR @P+204…
Stroke Drill and IM
Warm Up:20 Min DIY Main Set:4x Stroke RD 1: FL, 2: BA, 3: BR, 4: FR 1 x 200 IM Drill R:301 x 225 IM 200 IM, 25 Stroke R:30…
Desc. FR OR Desc. IM
Warm Up:15 Min DIY Main Set:3x: Desc. Cum. Time Between Rounds 1 x 200 FR @P+202 x 100 FR @P+202 x 50 FR @P+301 x 100 Easy OR 3x: Desc.…
Stroke and Distance
Warm Up:200 FR200 IM 6 x 50 UW Kick/Swim6 x 25 Scull3 x 50 DPS FR Main Set:16 x 50 @P+40 1: FL/BA2: BA/BR3: BR/FR4: FR/FR 1 x 1000 FR…
Open Water Distance
Warm Up:200 FR200 IM 6 x 50 UW Kick/Swim w/Fins 6 x 25 Scull3 x 50 DPS Main Set:6 x 100 FR @P+10 6 x 100 FR w/ Bouy Only…
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:…