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…
2023/10/26 Practice
Warm Up:1000 SKPS Main Set:8 x 50 IM Order @ P+304 x 200 Free - trying to maintain 500 race pace @ P+10 #1-2: Pull #3-4: Free2 x 500 Free…
10/25/2023 Practice
Warm Up:200 Free200 Free Pull200 Kick200 IM Drill/Swim200 Choice Main Set:3x through the following, where Round 1 is Free, Round 2 is Non-Free, and Round 3 is Free: 8 x…
2023/10/24 Practice
Warm Up:200 Free200 Free Pull6 x 50s SL Kick NO FINS4 x 50 Scull/Free by 25200 Choice Main Set:4 x 75 Reverse IM without free @ P+504 x 100 Free…