Broken Distance Sprinting
Warm Up:200 FR200 IM6 x 50 UW Kick/Swim w/ fins6 x 25 Scull3 x 50 BA Main:1 x Broken 500 FR: 1 x 50 @ R:15 1 x 100 @…
Broken 500 Finisher
Warm Up:200 FR200 IM6 x 50 UW Kick/Swim w/ fins6 x 25 Scull3 x 50 BA Main:4 rounds of the following: 2 x 50 FR sprint @ 50P+1:00 1 x…
IMs & Distance Free
Warm Up:200 FR200 IM6 x 50 UW Kick/Swim w/ fins6 x 25 Scull3 x 50 BA Main: 2 x 100 IM @ PIM+101 x 300 FR @ P+102 x 100…
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…
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…
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…
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…
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:…