Tuesday, April 2

Warm-up:

• 200 swim
• 100 kick
• 200 pull

Main:

• 6 x 75 @ 1:20 (1 kick/1 RA/1 LA)
• 300 IM Kick/Drill/Swim by 25 or 50 free/25 non-free
• 10 x 50
  • 3 on :50
  • 4 on :45
  • 3 on :40
• 50 easy
• 8 x 50 pull (1 fast/1 easy)
• 300 IM Kick/Drill/Swim by 50 or 50 free/25 non-free
• 6 x 50 (25 kick fast/25 fast swim) @ :60
• 50 easy
• 4 x 25 race
• 200 cooldown

Tuesday, April 17

Warmup- 200 free/200 kick

• 4×100 IM w/ 10s. rest
• 100 free high elbows
• 100 back sculling
• 100 fly K-R-L-S
• 100 breast w/ buoy under stomach
• 200 kick
  • 100 free k
  • 50 butterfly k
  • 50 breast kick
• 200 pull
• 100 free
• 50 fly
• 50 breast
• 10 x 50 IM Order on 1:20 w/ 5 sec rest
• 200 IM
• Cooldown
  • 200 breast
  • 100 back

Swim Workout July 3, 2018

• Warmup (X2)
  • 150 swim
  • 100 stroke
  • 50 kick

Main:

• Circuit #1 (X2)
  200 pull without paddles
  2 X 100 IM
  4 x 50 free (Build 1-4)
  8 X 25 – Odd: Kick, Even: Drill Free
• Circuit #2
  8 X 100
  #1 & 5 – 1 length fast
  #2 & 6 – 2 lengths fast
  #3 & 7 – 3 lengths fast
  #4 & 7 – 4 lengths fast
• Cooldown!

Swim Workout – July 5, 2018

Warmup – 100 swim/100 drill/100 kick X 3

Main:

• 200 pull w/ paddles
• 3 X 300
  • 1 – pick 4 lengths to be fast & rest @ medium effort
  • 2 – pick 6 lengths to be fast & rest @  medium effort
  • 3 –  pick 8 lengths to be fast & rest @ medium effort
• 20 x 25
  • multiple 0f 3 – fast
  • multiple of 4 – stroke
  • multiple of 5 – kick
  • rest is free with perfect form at solid pace
• 200 pull w/out paddles
• cooldown to 3000 yards