Focus: Stroke
Warm Up: 200 swim, 100 drill, 100 pull
Drill: 200 IM Drill
Main Set 1:
6×50 odd kick, even swim
1 minute rest
6×50 (2 easy, 1 hard)
Main Set 2:
2×150 build
2×100 IM
2×50 drill
Kick set:
4×75 kick, 1 of each stroke
Cool down: 100 easy
Total Yardage: 2,200
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Focus: Freestyle
Warm Up: 200 choice, 100 kick
Drill: 4×75 choice drill @ :20 rest
Main Set 1:
5×150 Rotating Fast Freestyle @ :20 rest
- 150 swim for time
- Fast 50, 100 easy
- Easy 50, Fast 50, Easy 50
- Easy 100, Fast 50
- 150 swim for time
Main Set 2:
4×25 choice on :45
Kick Set:
5×50 kick @ :15 rest, middle 25 hard (work your wall!)
Cool Down: 100 easy
Total Yardage: 1,750
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Focus: IM
Warm Up: 200 choice, 100 kick
Pre-Set: 300 IM: 25 kick, 25 drill, 25 swim of each stroke
Main Set 1:
100 free
4×25 fly
100 free
4×26 back
100 free
4×25 breaststroke
100 free
Main Set 2:
8×50 odd: kick/swim even: build
Kick Set:
200 streamline kick on back
Cool Down: 100 easy
Total Yardage: 2,000
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Focus: Distance
Warm Up: 200 swim, 200 kick, 200 pull
Drill: 2×75 stroke drill
Main Set 1:
100 swim: breathe every 5 strokes
300 swim: breathe every 3 strokes
500 swim: 200 free, 100 back, 200 free
300 swim: breathe every 3 strokes
100 swim: breathe every 5 strokes
Main Set 2:
2×100 3rd 25 is sprint
Kick Set:
3 times: 2×50 streamline on back
2×25 with kickboard
Cool Down: 100 easy
Total Yardage: 2,800