Freestyle Speed & Pacing
Warm Up:1000 Choice Main:*Note: Negative Split means to ensure that the second half of the distance is FASTER than the first.*3 rounds of the following: 2 x 100 FR @…
IM Ladders
Warm Up:1000 Choice Main:4 rounds of the following: 4 x 100 FR 3 x 75 BA 2 x 50 BR 1 x 25 FL*For the intervals, use the following:For Round…
Underwaters & Strokes
Warm Up:1000 Choice Main:3 rounds of the following: 1 x 200 FR with fins, trying to hit 15m underwater on each wall @200P+30 3 x 100 FR @ 100P+10 2…
IM and FR Sprints
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 100 FR @ Round P (see below…
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…
50s for Finishing a 200
Warm Up:200 FR200 IM6 x 50 UW Kick/Swim w/ fins6 x 25 Scull3 x 50 BA Main:**NOTE: This set gets a bit confusing when trying to track when you should.…
Fast FR and IM 100s
Warm Up:200 FR200 IM6 x 50 UW Kick/Swim w/ fins6 x 25 Scull3 x 50 BA Main:4 Rounds of the following: 4 x 50 Stroke/FR @ 50PIM+20 1 x 100…
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…
No Rest Freestyle
Warm Up:200 FR200 IM6 x 50 UW Kick/Swim w/ fins6 x 25 Scull3 x 50 BA Main: If you fail to make any of the 100 intervals, do the rest…