Thursday’s Practice: 200’s

300 Warm Up (300)

 

400 kick (400/700)

75 free +25 FAST fly X4 no stopping!

 

5x 100 pull (500/1200)

10R

75 pull +25 Skull

1: Back

2: Free

3: Breast

4: Free

5: Choice Non Free

Repeat

 

Main Set (2000/3200)

2 Rounds

R1 all free @ 2:30/2:40/2:50

R2 smooth = IM @ 2:50/3:00/3:10

10×200 

  • 2 Smooth (75%)
  • 1 Strong (85%)
  • 1 Smooth (75%)
  • 1 All Out (95%)

 

8×50 Drill (400/3600)

Choice Stroke :10R

Odds = Goat

Evens= Love

Wednesday’s Practice: Ladder

400 Warm up (400)

 

Kick Set (600/1200)

Fins & board

6×100 :10r

Odds = steady

Evens= HARD

 

Pull Set (600/1800)

Paddles, buoy, snorkel, band

2×300 Build :10

 

Drill Set (400/2200)

8×2-turn 50’s @ :50 Backstroke

1-4 with a 1 second pause on the wall

5-8 AFAP turns

 

Main Set (2250/4450) all 50’s on :50

5×50 – 4 fast, 1 easy

100 – steady @1:15/1:20/1:30/1:40

4×50 – 3 Fast 1 Easy

200 – Faster @2:30/2:40/3:00/3:20

3×50 2 fast 1 easy

300 – Faster @3:45/4:00/4:30/5:00

2×50 1 fast 1 easy

400 – Faster @5:00/5:20/6:00/ 200@3:20

1×50 easy

500 all out @…/…/300@4:30/200@3:20

 

200 Cool Down (4600 total)

Friday’s Practice: Speed and Power

200 Warm Up (200)

 

Kick Set- Fins (600/800)

3×200 @:10r

  • 50 drill/100 kick/ 50 drill

 

Skill Set (800/1600)

2 Rounds

  • 4x 50 2/1 breaths max per 25 @ :50
  • 200 free pull buoy only @ 4:00

 

Stroke Set (600/2200)

600 IM

  • 50 swim/50 drill/50 swim

 

Main Set (2000/4200)

3 Rounds

8×50 ALL OUT

  • 4 @1:40
  • 2 @1:20
  • 2 @1:00

400 EZ between rounds

 

Stretch Cords!

 

300 Cool Down (4500 totalish )

Thursday’s Practice: Beginning Speedwork

300 Warm up (300)

Kick Set (800/1100)

No fins

2 rounds – SPEED

{3x {100 @ 2:30 

  • 75 AO kick
  • 25 EZ swim}

100 Easy swim @ 2:00}

 

Pull Set (600/1700)

3×200 @ :10r

  1. RPLF
  2. LPRF
  3. BPBF

 

Stroke Set (600/2300)

6×100 @1:30/1:35/1:50/2:00/2:30

  • 75bk/25br – up tempo

 

Main Set (2000/4300)

 

  • You must stop between distances. EX: 2×100 does not equal 200.

 

5x total time @ 3:00/3:10/3:30/3:40/4:00

  • 100 FAST
  • 100 ez

5x total time @ 2:20/2:25/2:40/2:45/3:10

  • 100 FAST
  • 50 ez

5x @ 1:00/1:00/1:10/1:10/1:20

  • 50 AO

 

300 Cool Down (4600 total)

Wednesday’s Practice: Endurance/Speed

Warm Up (1200)

600 choice swim

3×200 build

 

Kick Set w/ Fins

2 Rounds (600/1800)

75 @1:20 Kick

100 @1:20 Kick Faster

125 @1:20 Kick ALL OUT!!

 

Pull Set (500/2300)

500 Pull Paddles, Buoy, Band, Snorkel

 

Main Set (1800/4100)

3 Rounds – No rest between rounds. Stay on Interval!

100 75% @ 1:20/1:40

50 80% @:50/1:00

2×25 AO 100% @ :30/:40 (Choice Stroke)

200 75% @2:40/3:20

100 80% @ 1:20/1:40

2×50 AO 100% @:50/1:00 (Choice Stroke)

 

4 each Relay Starts (200/4300)

  • 4 ULTRA FAST strokes
  • Relax
  • FAST off wall

 

200 CD (4500 total)

Dryland

Plank up-downs to Moby’s “Flower”


Featured Image via: SwimAmerica