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…
IM Sprint and Kick
Warm Up:200 FR200 IM6 x 50 UW Kick/Swim w/ fins6 x 25 Scull3 x 50 BA Main:4 x 50 Kick, no fins @ R:204 x 75 IM Drill (no FR)…
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…
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.…
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: