Tuesday, February 1st
200 Free
200 pull or kick
200 Free
200 pull or kick
200 IM drill swim by the 50
4x50s build :55/1:00/:05
8x25 build, reverse build :30
1x300 swim 5:00/45
1x200 free 2:25/30/35/40
1x300 stroke kick/drill/swim 5:30/6:00
1x200 free 2:20/25/30/35
50 :45/50/55
100 1:30/35/40
150 2:10/15/20
200 2:50/55/3:00
150 2:05/10/15
100 1:25/30/35
50 :40/45/50
100 kick or pull
3x50 fast kick 1:00/05
100 kick or pull
3x50 fast kick :55/1:00
Total: 3350 yards
200 pull or kick
200 Free
200 pull or kick
200 IM drill swim by the 50
4x50s build :55/1:00/:05
8x25 build, reverse build :30
1x300 swim 5:00/45
1x200 free 2:25/30/35/40
1x300 stroke kick/drill/swim 5:30/6:00
1x200 free 2:20/25/30/35
50 :45/50/55
100 1:30/35/40
150 2:10/15/20
200 2:50/55/3:00
150 2:05/10/15
100 1:25/30/35
50 :40/45/50
100 kick or pull
3x50 fast kick 1:00/05
100 kick or pull
3x50 fast kick :55/1:00
Total: 3350 yards
Thursday, February 3rd
400 free
3x100s 50 drill, 50 stroke
2x100s kick
1x100 IM
16x 25s alt free/fly :25/30/35/40
4x200s free 2:40/2:45/2:50/2:55/3:00
3x150s free pull 2:00/2:10/2:20/2:30
3x100s free CHALLENGE YOURSELF 1:15/1:20/1:25/1:30
3x50s free recover :55
6x100s IM 1:25/1:30/1:35/1:40
10x25s alt easy free/underwater swim :30
Total: 3950 yards
3x100s 50 drill, 50 stroke
2x100s kick
1x100 IM
16x 25s alt free/fly :25/30/35/40
4x200s free 2:40/2:45/2:50/2:55/3:00
3x150s free pull 2:00/2:10/2:20/2:30
3x100s free CHALLENGE YOURSELF 1:15/1:20/1:25/1:30
3x50s free recover :55
6x100s IM 1:25/1:30/1:35/1:40
10x25s alt easy free/underwater swim :30
Total: 3950 yards
Tuesday, February 8th
300 Free
200 IM drill/swim
100 Kick
12x25 1/2 underwater kick, 1/2 swim alternate free/back :30
4x100 pull
3x200 free 2:40/50/3:00/10
4x100 free 1:15/20/25/30
5x50 :45/50/55/1:00
50 easy
8x75 stroke 25 drill, 50 swim 1:25/30/35
6x100
odds easy/moderate kick 2:00/05/10/15
evens FAST kick 1:50/55/2:00/05
200 Warmdown
Total: 4000 yards
200 IM drill/swim
100 Kick
12x25 1/2 underwater kick, 1/2 swim alternate free/back :30
4x100 pull
3x200 free 2:40/50/3:00/10
4x100 free 1:15/20/25/30
5x50 :45/50/55/1:00
50 easy
8x75 stroke 25 drill, 50 swim 1:25/30/35
6x100
odds easy/moderate kick 2:00/05/10/15
evens FAST kick 1:50/55/2:00/05
200 Warmdown
Total: 4000 yards
Thursday, February 10th
8x50s alt free/stroke choice :50/55
3x100s kick
3x100s pull
6x50s odds 25 head-up free/25 catch-up free
evens IM order (#2 fly, 4 back, 6 breast)
150 IM drop your stroke 2:15/2:20/2:25/2:30
50 stroke fast 1:00
150 free 2:00/2:05/2:10/2:15
50 stroke fast 1:00
150 kick 3:00/3:10/3:20/3:30
50 stroke fast 1:00
150 pull 2:05/2:10/2:15/2:20
50 stroke fast 1:00
150 kick 3:00/3:10/3:20/3:30
50 stroke fast 1:00
150 free 2:00/2:05/2:10/2:15
50 stroke fast 1:00
150 IM drop your stroke 2:15/2:20/2:25/2:30
50 stroke fast 1:00
8x75s 25 zombie kick, 50 free 1:30/1:40
12x25s :30 alt free/stroke
WD
Total: 3600 yards
3x100s kick
3x100s pull
6x50s odds 25 head-up free/25 catch-up free
evens IM order (#2 fly, 4 back, 6 breast)
150 IM drop your stroke 2:15/2:20/2:25/2:30
50 stroke fast 1:00
150 free 2:00/2:05/2:10/2:15
50 stroke fast 1:00
150 kick 3:00/3:10/3:20/3:30
50 stroke fast 1:00
150 pull 2:05/2:10/2:15/2:20
50 stroke fast 1:00
150 kick 3:00/3:10/3:20/3:30
50 stroke fast 1:00
150 free 2:00/2:05/2:10/2:15
50 stroke fast 1:00
150 IM drop your stroke 2:15/2:20/2:25/2:30
50 stroke fast 1:00
8x75s 25 zombie kick, 50 free 1:30/1:40
12x25s :30 alt free/stroke
WD
Total: 3600 yards
Sunday February 13th
200 free
300 IM k/d/s
200 kick
2 x's 150 pull
24 x 25s [4 sets of 8 IM order]
6 x drill
2 x 1/2 sprint
8x 75
easy-easy-hard
easy-hard-easy
hard-easy-hard
all hard
#1-4 free on 1:15
#5-8 stroke on 1:30
4x 50 build free :50
100 warm down
Total: 2500 yards
300 IM k/d/s
200 kick
2 x's 150 pull
24 x 25s [4 sets of 8 IM order]
6 x drill
2 x 1/2 sprint
8x 75
easy-easy-hard
easy-hard-easy
hard-easy-hard
all hard
#1-4 free on 1:15
#5-8 stroke on 1:30
4x 50 build free :50
100 warm down
Total: 2500 yards
Tuesday, February 15th
2x300 5:00/10/15
100 Free
100 kick
100 FRIM (free IM)
2x200 3:30/35/40
50 free/50 stroke
12x25 alt free/fly :30
15x100
#1-3 descend 1-3
#4-5 HOLD
5 butterfly 1:30/35/40/45
5 backstroke 1:30/35/40/45
5 breaststroke 1:40/45/50/55
8x75 1:20/30
37.5 yd fly kick, 37.5 yd sprint free
9x50s kick
3 on 1:05/10/15
3 on :55/1:00/05
3 on 1:00/05/10
Total: 3850 yards
100 Free
100 kick
100 FRIM (free IM)
2x200 3:30/35/40
50 free/50 stroke
12x25 alt free/fly :30
15x100
#1-3 descend 1-3
#4-5 HOLD
5 butterfly 1:30/35/40/45
5 backstroke 1:30/35/40/45
5 breaststroke 1:40/45/50/55
8x75 1:20/30
37.5 yd fly kick, 37.5 yd sprint free
9x50s kick
3 on 1:05/10/15
3 on :55/1:00/05
3 on 1:00/05/10
Total: 3850 yards
Thursday February 17th
400 100 fr/100 bk alternate
2x200 kick 2x200 pull or drill
4x50 1&3 fr 2&4 stroke
16x25 :30 fly down fr back fly/fr bk/fr bk/fr br/free br/fr 4 frees
300 kick/drill/swim FLY
2x100 free fast 1:15/20/25/30
300 kick/drill/swim BACK
2x100 stroke fast 1:30/35/40/45
300 k/d/s BREAST
4x50 free fast :45/55
300 k/d/s FREE
4x50 stroke fast :55/1:00
200 WD
Total: 3600 yards
2x200 kick 2x200 pull or drill
4x50 1&3 fr 2&4 stroke
16x25 :30 fly down fr back fly/fr bk/fr bk/fr br/free br/fr 4 frees
300 kick/drill/swim FLY
2x100 free fast 1:15/20/25/30
300 kick/drill/swim BACK
2x100 stroke fast 1:30/35/40/45
300 k/d/s BREAST
4x50 free fast :45/55
300 k/d/s FREE
4x50 stroke fast :55/1:00
200 WD
Total: 3600 yards
Sunday February 20th
300 Free
200 IM drill/swim
4x150 kick/pull
8x75 IM order kick/drill/swim
8x25 1/2 sprint :30
8x100s
4 x 100 pull 1:55/2:00/05/10
4 x 100 free 1:15/20/25/30
200 Warmdown
Total: 2900 yards
200 IM drill/swim
4x150 kick/pull
8x75 IM order kick/drill/swim
8x25 1/2 sprint :30
8x100s
4 x 100 pull 1:55/2:00/05/10
4 x 100 free 1:15/20/25/30
200 Warmdown
Total: 2900 yards
Tuesday February 22nd
4x200s 3:15
100 free
100 pull
3x100s 50kick/25drill/25swim 2:00
12x25 alt. free/back kick halfway :30
4x
3x100
2x50 recovery 1:00
#1 free 1:15/20/25/30
#2 kick 1:55/2:00/05/10
#3 same as #1
#4 stroke 1:30/35/40/45
3x with fins
2x50 kick :45
2x25 swim :25
200 WD
Total: 3450 yards
100 free
100 pull
3x100s 50kick/25drill/25swim 2:00
12x25 alt. free/back kick halfway :30
4x
3x100
2x50 recovery 1:00
#1 free 1:15/20/25/30
#2 kick 1:55/2:00/05/10
#3 same as #1
#4 stroke 1:30/35/40/45
3x with fins
2x50 kick :45
2x25 swim :25
200 WD
Total: 3450 yards
Thursday, February 24th
400 free
300 IM k-d-s
200 kick
100 stroke
16x 25s IM 4 each stroke :30
4x50s build :50 with paddles/bouys
4x
300 free pull @ 4:00/4:10/4:20/4:30
100 stroke @ 1:30/35/40/45
1=fly
2=back
3=breast
4=free
8x50s kick as far as you can underwater for each 25, then pop up and swim fast 1:00
10x25s alt free easy/stroke fast YOUR CHOICE :30
200 WD
Total: 4050 yards
300 IM k-d-s
200 kick
100 stroke
16x 25s IM 4 each stroke :30
4x50s build :50 with paddles/bouys
4x
300 free pull @ 4:00/4:10/4:20/4:30
100 stroke @ 1:30/35/40/45
1=fly
2=back
3=breast
4=free
8x50s kick as far as you can underwater for each 25, then pop up and swim fast 1:00
10x25s alt free easy/stroke fast YOUR CHOICE :30
200 WD
Total: 4050 yards
Tuesday, January 25th
300 Swim
150 Pull150 Stroke100 Kick8x50s descend interval by 5 seconds every 2 50s :50/55/1:00/05 (first 2)
2x100 descend free 1:30/35/40/45
1 minute break2x100 descend free 1:25/30/35/40
1 minute break4x50 fast :50/55/1:00/1:051x200 Broken by the 50. 10 seconds rest after the first 2 50s and 5 seconds after the 3rd6x75 drill swim drill 1:30/35/40/45 odds free evens stroke6x150 2:15/20/25/35 3 IM drop worst stroke
3 stroke, 50 sprint, 100 solid 6x50 Kick 2 on 1:05/10 2 on :55/1:00 2 on 1:00/05
200 WarmdownTotal: 3550 yards
150 Pull150 Stroke100 Kick8x50s descend interval by 5 seconds every 2 50s :50/55/1:00/05 (first 2)
2x100 descend free 1:30/35/40/45
1 minute break2x100 descend free 1:25/30/35/40
1 minute break4x50 fast :50/55/1:00/1:051x200 Broken by the 50. 10 seconds rest after the first 2 50s and 5 seconds after the 3rd6x75 drill swim drill 1:30/35/40/45 odds free evens stroke6x150 2:15/20/25/35 3 IM drop worst stroke
3 stroke, 50 sprint, 100 solid 6x50 Kick 2 on 1:05/10 2 on :55/1:00 2 on 1:00/05
200 WarmdownTotal: 3550 yards
Sunday, January 23rd
8x50s :50 freestyle
2x200s kick 4:00/4:30
12x25s free build/reverse build :25/30
1x100 50 drill 50 swim fly
1x50 fly fast
1x100 50 drill 50 swim back
1x50 back fast
1x100 50 drill 50 swim breast
1x50 breast fast
1x100 50 drill 50 swim free
1x50 free fast
8x75s rolling IMs 1:15/1:20/1:25/1:30
(#1 fly-back-breast, #2 back-breast-free, #3 breast-free-fly, #4 free-fly-back, THEN repeat)
12 x 50s kick 1:00/1:05/1:10/1:15 (3 fly, 3 back, 3 breast, 3 free)
200 WD
Total: 3100 yards
2x200s kick 4:00/4:30
12x25s free build/reverse build :25/30
1x100 50 drill 50 swim fly
1x50 fly fast
1x100 50 drill 50 swim back
1x50 back fast
1x100 50 drill 50 swim breast
1x50 breast fast
1x100 50 drill 50 swim free
1x50 free fast
8x75s rolling IMs 1:15/1:20/1:25/1:30
(#1 fly-back-breast, #2 back-breast-free, #3 breast-free-fly, #4 free-fly-back, THEN repeat)
12 x 50s kick 1:00/1:05/1:10/1:15 (3 fly, 3 back, 3 breast, 3 free)
200 WD
Total: 3100 yards
Thursday, January 20th
2x300 100 free/100 kick/ 100 FRIM (where you do IM, replace the fly with free, so it's free back breast free) @ 5:00/5:30
2x200 pull @ your leisure
1x100 stroke @ your leisure
10x25 hold streamline kick to 12 1/2 yards, then pop up and swim your choice style :30/:40
2x [1x75 @ 1:20/1:25 kick 1st 25 fast
1x75 @1:25/1:30 kick last 50 fast
1x75 @ 1:30 kick entire 75 fast
1x100 kick for time @ 2:00]3x200 w/ fins @ 2:30/2:40/2:50/3:00
3x200 Breath 3-5-7-9 2:20/30/40/50 (fins optional)
4x IM Order (no fins)
[100 kick, 50 drill, swim
50 swim fast 1:00]
200 Warm Down
Total: 3100 yards
2x200 pull @ your leisure
1x100 stroke @ your leisure
10x25 hold streamline kick to 12 1/2 yards, then pop up and swim your choice style :30/:40
2x [1x75 @ 1:20/1:25 kick 1st 25 fast
1x75 @1:25/1:30 kick last 50 fast
1x75 @ 1:30 kick entire 75 fast
1x100 kick for time @ 2:00]3x200 w/ fins @ 2:30/2:40/2:50/3:00
3x200 Breath 3-5-7-9 2:20/30/40/50 (fins optional)
4x IM Order (no fins)
[100 kick, 50 drill, swim
50 swim fast 1:00]
200 Warm Down
Total: 3100 yards
Tuesday, January 18th
20x25 work on streamline underwater, alternate 4 free, 4 back
500 kick mix it up by the 50
20x25 IM stroke
500 kick 50 easy, 50 fast
20x25 2free/2fly
200 Warm Down
Total: 2700 yards
500 kick mix it up by the 50
20x25 IM stroke
500 kick 50 easy, 50 fast
20x25 2free/2fly
200 Warm Down
Total: 2700 yards