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SCY Warm up 3 x 100 1:45 4 x 75 1:30 IM/stroke 5 x 50 1:00 desc 1-5 6 x 25 :30 strong Kick set 2 x 150 3:30 1:00 [vertical kick] 8 x 25 :45 fast Sprint set 3x 1 x 75 1:10 stroke 1 x 50 1:10 stroke 1 x 25 1:10 stroke 3x 1 x 75 1:00 free 1 x 50 1:00 free 1 x 25 1:00 free Freestyle set 4 x 250 3:45 neg split PULL 4 x 125 1:45 last 25 strong 4 x 75 1:00 desc 1-4 NO GEAR Warm down 4 x 50 1:00 Total: 4400
SCY Warm up 2 x 200 3:15 8 x 25 :45 stroke 4 x 100 1:30 8 x 25 :30 strong Kick set 1 x 100 2:15 8 x 25 :45 fast 1 x 100 2:15 Stroke set 6 x 75 1:30 IM or stroke [IMers: #1/2 strong fly, #3/4 strong back, #5/6 strong brst] Sprint set 1 x 50 1:00 easy 6 x 25 :20 sprint 1 x 50 1:00 easy 8 x 25 :25 sprint 1 x 50 1:00 easy 10 x 25 :30 sprint [All swims choice] Freestyle set 5x 1 x 225 3:25 long & strong 1 x 75 1:05 strong Warm down 4 x 50 1:00 Total: 4500
SCY Warm up 2 x 150 2:30 3 x 100 1:45 4 x 75 1:30 IM/stroke 6 x 50 :50 desc 1-3/4-6 Kick set 2x 3 x 75 1:45 1:00 [vertical kick] 1 x 25 :45 fast Freestyle set 2 x 150 2:15 neg split 4 x 75 1:00 desc 1-4 2 x 150 2:05 neg split 4 x 75 1:05 desc 1-4 2 x 150 2:00 neg split 4 x 75 1:10 desc 1-4 Main set 2x 4 x 25 :40 easy 2 x 50 1:05 fast 2 x 50 1:05 easy 4 x 25 :40 fast [All swims choice] Warm down 4 x 50 1:00 Total: 4500
LCM intervals left, SCY intervals right Warm up 2 x 200 3:30 [3:15] 3 x 100 1:45 [1:30] 4 x 50 1:15 [1:05] choice Kick set 2 x 200 5:00 [4:30] Stroke set 12 x 50 1:15 [1:05] alt 1free/2stroke [Stroke swims: #1 build, #2 strong] Freestyle set 1 x 500 8:20 [7:30] 1 x 400 6:40 [6:00] 1 x 300 5:00 [4:30] 1 x 200 3:20 [3:00] 1 x 100 1:40 [1:30] 1:00 break 1 x 250 4:10 [3:45] 1 x 200 3:20 [3:00] 1 x 150 2:30 [2:15] 1 x 100 1:40 [1:30] 1 x 50 [Even pace on all swims & hold pace throughout set] 1 x 50 easy Warm down 4 x 50 1:00 Total: 4400
LCM intervals left, SCY intervals right Warm up 3 x 100 2:00 [1:45] 2 x 150 3:00 [2:30] 50st/50fr/50st 6 x 50 1:00 [:50] desc 1-3/4-6 Kick set 2x 2 x 50 1:20 [1:15] mod 1:00 [vertical kick] 2 x 50 1:20 [1:15] fast Main set 2x 4 x 50 1:15 [1:05] mod 1 x 100 2:00 [1:45] fast 1 x 100 2:00 [1:45] mod 4 x 50 1:15 [1:05] fast [All swims choice] Freestyle set 3x 1 x 200 3:20 [3:00] pull, neg split 4 x 50 1:00 [:50] strong, no gear Warm down 4 x 50 1:00 Total: 3900
LCM intervals left, SCY intervals right Warm up 4 x 150 2:45 [2:30] 6 x 50 1:15 [1:05] stroke 2 x 100 2:30 [2:15] kick 4 x 50 1:00 [:50] desc 1-4 Stroke set 2 x 50 1:15 [1:05] fly 2 x 50 1:15 [1:05] back 2 x 50 1:15 [1:05] brst 2 x 150 3:00 [2:30] IM or 50st/50fr/50st [50s: #1 perfect stroke, 2 strong] Sprint set 8 x 50 1:30 [1:30] sprint choice [#1 & 5 easy] Freestyle set 10 x 150 2:30 [2:15] consistent pace w/last 50 strong Warm down 4 x 50 1:00 Total: 4000
LCM intervals left, SCY intervals right Warm up 2 x 200 3:30 [3:15] 4 x 50 1:15 [1:05] stroke 4 x 100 1:45 [1:30] 4 x 50 1:30 [1:15] kick Sprint set 1 x 50 1:15 [1:05] easy 2 x 50 1:15 [1:05] sprint, #2 100% effort 1 x 50 1:15 [1:05] easy 3 x 50 1:15 [1:05] sprint, #3 100% effort 1 x 50 1:15 [1:05] easy 4 x 50 1:15 [1:05] sprint, #4 100% effort 1 x 50 1:15 [1:05] easy 3 x 50 1:15 [1:05] sprint, #3 100% effort 1 x 50 1:15 [1:05] easy 2 x 50 1:15 [1:05] sprint, #2 100% effort 1 x 50 1:15 [1:05] easy [All swims choice] Freestyle set 8 x 100 1:40 [1:30] neg split 3 x 100 1:35 [1:25] desc 1-3 3 x 100 1:30 [1:20] make them Kick set 2x 1 x 100 2:30 [2:15] build 1:00 [vertical kick] Warm down 4 x 50 1:00 Total: 4000
LCM intervals left, SCY intervals right Warm up 1 x 200 3:30 [3:15] 2 x 150 2:45 [2:15] 50st/50fr/50st 3 x 100 1:45 [1:30] 4 x 50 1:00 [:50] desc 1-4 Freestyle set 3 x 300 5:00 [4:30] desc 1-3 3 x 200 3:20 [3:00] desc 1-3 3 x 100 1:40 [1:30] desc 1-3 Kick set 9 x 50 1:20 [1:15] alt 2fast/1easy 1 x 50 easy swim Stroke set 4x 1 x 50 1:15 [1:05] stroke, perfect stroke 1 x 100 2:15 [2:00] IM or 50st/50fr or 100stroke Warm down 4 x 50 1:00 Total: 4100
LCM intervals left, SCY intervals right Warm up 3 x 100 2:00 [1:45] 3 x 100 2:00 [1:45] 50st/50free or IM 3 x 100 1:45 [1:30] 2 x 50 1:00 [:50] strong Kick set 2x 1 x 100 2:30 [2:15] 1:00 [vertical kick] 2 x 50 1:30 [1:15] fast Freestyle set 3 x 150 2:30 [2:15] 3 x 150 2:25 [2:10] 3 x 150 2:20 [2:05] 3 x 150 2:15 [2:00] [Desc each group 1-3] Stroke set 4x 3 x 50 1:15 [1:05] fly-back-brst 1 x 50 1:30 [1:15] stroke strong choice Warm down 4 x 50 1:00 Total: 4200
LCM intervals left, SCY intervals right Warm up 2 x 200 3:45 [3:30] 8 x 50 1:15 [1:05] choice 3 x 100 1:45 [1:30] 6 x 50 1:30 [1:15] kick Main set 6 x 100 2:20 [2:00] choice [#1/4 mod, #2/5 build, #3/6 50mod/50fast] Sprint set 3 x 50 2:00 block starts 1 x 50 2:00 blocks race pace MEET SWIMMERS WARM DOWN Freestyle set 1 x 400 6:40 [6:00] long & strong 4 x 100 1:40 [1:30] neg split 1 x 300 5:00 [4:30] long & strong 6 x 50 1:00 [:50] desc 1-3/4-6 1 x 200 3:20 [3:00] long & strong 4 x 50 :50 [:45] strong Warm down 4 x 50 1:00 Total: 2400/4000
LCM intervals left, SCY intervals right Warm up 2 x 150 2:45 [2:30] 3 x 100 2:00 [1:45] 4 x 50 1:15 [1:05] stroke 3 x 100 2:30 [2:15] kick 4 x 50 1:00 [:50] desc 1-4 Main set 10 x 50 1:30 [1:15] choice [#3-6-9 fast, #10 easy, perfect stroke all others] Sprint set 3 x 50 2:00 block starts 1 x 50 2:00 blocks race pace MEET SWIMMERS WARM DOWN Freestyle/stroke set 5 x 100 1:40 [1:30] neg split 2 x 100 2:00 [1:45] IM or 50st/50fr 5 x 100 1:40 [1:30] neg split 4 x 50 1:15 [1:05] stroke 5 x 100 1:40 [1:30] neg split & desc 1-5 Warm down 4 x 50 1:00 Total: 2200/3900
LCM intervals left, SCY intervals right Warm up 3 x 100 2:00 [1:45] 4 x 50 1:15 [1:05] choice 1 x 300 7:30 [6:45] kick 4 x 50 1:15 [1:05] choice 3 x 100 1:45 [1:30] Main set 4x 1 x 100 2:30 [2:00] mod 1 x 50 1:30 [1:15] strong choice Sprint set 2 x 50 2:00 blocks choice 2 x 50 4:00 blocks race pace [relay starts] MEET SWIMMERS WARM DOWN Freestyle/stroke set 2x 4 x 200 3:20 [3:00] long & strong 4 x 50 1:10 [1:05] stroke Warm down 4 x 50 1:00 Total: 2300/4100
LCM intervals left, SCY intervals right Warm up 1 x 200 3:30 [3:15] 2 x 100 2:00 [1:45] 6 x 50 1:30 [1:15] kick 3 x 100 2:00 [1:45] 50st/50free 4 x 50 1:00 [:50] desc 1-4 Main set 6 x 50 1:30 [1:15] stroke 6 x 50 1:30 [1:15] free [1/4 build, 2/5 easy, 3/6 fast] Sprint set 2 x 50 2:00 blocks choice 2 x 50 4:00 blocks race pace [relay starts] MEET SWIMMERS WARM DOWN Freestyle/stroke set 1 x 400 6:40 [6:00] long & strong 4 x 100 1:40 [1:30] desc 1-4 8 x 50 1:10 [1:05] odds: stroke, evens: free 4 x 100 1:40 [1:30] desc 1-4 1 x 400 long & strong Warm down 4 x 50 1:00 Total: 2200/4000
LCM intervals left, SCY intervals right Warm up 2 x 150 2:45 [2:30] 4 x 50 1:15 [1:05] choice 3 x 100 2:30 [2:15] kick 4 x 50 1:15 [1:05] choice 3 x 100 1:45 [1:30] Main set 3 x 100 2:30 [2:00] choice 3 x 50 1:30 [1:15] choice 1 x 50 easy [#1 perfect stroke, #2 build, #3 strong] Sprint set 1 x 50 2:00 blocks 25fast/25easy 1 x 50 2:00 blocks build to race finish 1 x 50 2:00 easy 1 x 50 2:00 blocks race pace [practice relay starts] MEET SWIMMERS WARM DOWN Freestyle/stroke set 1 x 200 3:20 [3:00] free long & strong 2 x 150 3:00 [2:45] 50st/50fr/50st 3 x 100 1:40 [1:30] free desc 1-3 4 x 50 1:15 [1:05] stroke 4 x 50 1:00 [:50] free strong 3 x 100 1:40 [1:30] free desc 1-3 2 x 150 3:00 [2:45] 50st/50fr/50st 1 x 200 3:20 [3:00] free long & strong Warm down 4 x 50 1:00
LCM intervals left, SCY intervals right Warm up 4 x 150 2:45 [2:30] 8 x 50 1:15 [1:05] alt 1stroke/1free Kick set 6 x 50 1:20 [1:15] [#3 & 6 fast] Main set 4 x 100 2:15 [2:00] choice 4 x 50 1:30 [1:15] choice [#1-3: perfect stroke, #4 fast] Sprint set 4x 1 x 100 2:30 [2:00] easy 1 x 50 1:30 [1:20] 100% race pace [All swims choice] MEET SWIMMERS WARM DOWN Freestyle set 3x 3 x 100 1:40 [1:30] neg split & desc 1-3 1 x 100 2:00 [1:45] best effort Warm down 4 x 50 1:00 Total: 2700/3900
LCM intervals left, SCY intervals right Warm up 2x 1 x 200 3:30 [3:10] 4 x 50 1:15 [1:05] stroke 2 x 100 1:45 [1:30] Kick set 1 x 200 5:00 [4:30] 4 x 50 1:30 [1:15] fast Main set 10 x 50 1:30 [1:15] choice [#3-6-9 are fast, #10 easy, good technique on all others] Sprint set 2 x 50 2:00 blocks, build to race finish 2 x 50 2:00 blocks, sprint 25/easy 25 2:00 rest 2 x 100 4:00 blocks, race pace MEET SWIMMERS WARM DOWN Freestyle set 1 x 400 6:40 [6:00] long & strong 2 x 200 3:20 [3:00] neg split 4 x 100 1:40 [1:30] desc 1-4 8 x 50 :50 [:45] strong Warm down 4 x 50 1:00 Total: 2700/3900
LCM intervals left, SCY intervals right Warm up 2 x 150 2:45 [2:30] 3 x 100 2:00 [1:45] 50st/50free 3 x 100 2:30 [2:15] kick 3 x 100 1:45 [1:30] 4 x 50 1:00 [:50] desc 1-4 Main set 6 x 100 2:00 [1:45] desc 1-3/4-6 Sprint set 6 x 50 1:30 [1:20] stroke 6 x 50 1:20 [1:15] free [Odds: easy, Evens: sprint] MEET SWIMMERS WARM DOWN Freestyle set 4 x 150 2:30 [2:15] long & strong 3 x 100 1:40 [1:30] desc 1-3 4 x 150 2:20 [2:05] neg split Warm down 4 x 50 1:00 Total: 2900/4300
LCM intervals left, SCY intervals right Warm up 3 x 100 2:00 [1:45] 4 x 50 1:30 [1:15] kick 6 x 50 1:15 [1:05] choice 4 x 50 1:30 [1:15] kick 3 x 100 1:45 [1:30] Main set 4x 1 x 100 2:15 [2:00] 1 x 50 1:30 [1:15] [RD1/3 50 strong, RD2/4 100 strong] [All swims choice] Sprint set 2 x 100 4:00 [3:30] sprint, break 5secs @ 50 4 x 50 2:00 [2:00] blocks sprint 25 then easy 1:00 rest 1 x 50 blocks, race pace 1 x 50 easy MEET SWIMMERS WARM DOWN Freestyle set 2x 1 x 400 6:30 [5:45] long & strong 1 x 200 3:10 [3:00] neg split 1 x 100 1:40 [1:30] last 25 strong Warm down 4 x 50 1:00 Total: 2600/4000
LCM intervals left, SCY intervals right Pan American Masters Championships are two weeks away! Warm up 2 x 200 3:30 [3:15] 8 x 50 1:15 [1:05] choice 3 x 100 1:45 [1:30] desc 1-3 Kick set 2x 1 x 100 2:30 [2:15] 1:00 [vertical kick] 1 x 100 2:30 [2:15] Main set 6 x 100 2:10 [2:00] alt 1stroke/1free 6 x 50 1:20 [1:10] alt 1stroke/1free Meet swimmers set 3x 1 x 50 1:30 [1:15] build to race finish 1 x 50 1:30 [1:15] 25sprint/25easy 1 x 50 1:30 [1:15] sprint 1 x 50 1:30 [1:15] easy [All swims choice] MEET SWIMMERS WARM DOWN -OR- Freestyle set 3 x 200 3:20 [3:00] long & strong 3 x 100 1:40 [1:30] desc 1-3 3 x 200 3:10 [2:45] neg split & desc 1-3 Warm down 4 x 50 1:00 Total: 3200/4100
SCY Warm up 4 x 75 1:15 3 x 100 1:30 4 x 75 1:30 stroke/IM 6 x 50 :50 desc 1-3/4-6 Kick set 4x 1 x 125 2:45 1 x 25 :45 fast Sprint set 2x 1 x 25 1:00 easy 1 x 100 2:00 sprint 1 x 25 1:00 easy 1 x 75 1:45 sprint 1 x 25 1:00 easy 1 x 50 1:30 sprint 1 x 25 1:00 easy 1 x 25 1:15 sprint [All swims choice] Freestyle set 3 x 50 :50 3 x 100 1:30 desc 1-3 3 x 200 3:00 neg split 3 x 100 1:20 desc 1-3 3 x 50 :40 all strong Warm down 4 x 50 1:00 Total: 4200
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