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LCM intervals left, SCY intervals right Warm up 2 x 150 3:00 [2:30] 8 x 50 1:15 [1:05] stroke 3 x 100 1:45 [1:30] Kick set 2 x 150 3:45 4 x 50 1:20 fast Main set 4x 1 x 50 1:15 [1:05] 25easy/25fast 1 x 50 1:15 [1:05] 25fast/25easy 1 x 50 1:15 [1:05] build to race finish 1 x 50 1:15 [1:05] fast [RD1 best stroke, no free, RD2-4 choice] MEET SWIMMERS WARM DOWN Freestyle/pull set 3 x 150 2:20 [2:15] long & strong 3 x 150 2:25 [2:10] 3 x 150 2:20 [2:05] 1 x 150 best effort Warm down 4 x 50 1:00 Total: 4000
SCY Warm up 1 x 300 4:30 4 x 75 1:15 8 x 25 :40 stroke 3 x 100 1:30 Kick set 8 x 50 1:15 alt 1mod/1fast Main set 12 x 50 1:05 alt 2stroke/1free 12 x 25 :40 alt 2stroke/1free [Stroke swims are IM order, #1 perfect stroke, #2 strong] MEET SWIMMERS WARM DOWN Freestyle/pull set 2 x 300 4:30 long & strong 4 x 75 1:05 neg split 2 x 200 3:00 long & strong 4 x 50 :45 desc 1-4 2 x 100 1:30 strong 4 x 25 :30 fast Warm down 4 x 50 1:00 Total: 4400
SCY Warm up 2 x 150 2:30 3 x 100 1:30 4 x 75 1:45 kick 4 x 75 1:30 IM/stroke Main set 1 x 200 4:00 100kick/100 stroke mod 1 x 200 4:00 100kick/100 IM mod 1 x 200 4:00 100kick/100 free mod 1 x 50 1:00 easy free 1 x 100 2:00 stroke strong 1 x 50 1:00 easy free 1 x 100 2:00 IM strong 1 x 50 1:00 easy free 1 x 100 1:45 free strong 1 x 50 1:00 easy free Sprint set 3x 2 x 25 :45 easy 2 x 25 :45 sprint 1 x 50 1:15 easy 1 x 50 1:15 sprint [RD1 stroke, RD2/3 choice] MEET SWIMMERS WARM DOWN Freestyle/pull set 1 x 300 4:30 long & strong 2 x 150 2:15 last 50 strong 3 x 100 1:30 desc 1-3 4 x 75 1:05 last 25 strong Warm down 4 x 50 1:00 Total: 4300
SCY Warm up 2 x 200 3:15 8 x 25 :40 stroke 3 x 100 1:30 4 x 50 :50 desc 1-4 Kick set 1 x 200 4:30 3 x 100 2:15 desc 1-3 Sprint/Meet swimmers set 1 x 200 4:30 fast broken 10secs at 100 2 x 100 3:00 fast broken 5secs at 50 3 x 50 2:00 #1fast, 2easy, 3fast 4 x 25 :45 all fast [All swims choice] Freestyle/pull set 8 x 100 1:30 desc 1-4/5-8 8 x 75 1:05 neg split 8 x 50 :45 strong Warm down 4 x 50 1:00 Total: 4250
SCY Warm up 8 x 75 1:15 8 x 50 1:00 Alt 1free/1stroke 8 x 25 :30 choice Kick set 2 x 150 3:15 8 x 25 :45 fast Sprint/Meet swimmers set 4 x 100 2:00 alt 1easy/1fast 6 x 50 1:05 alt 1easy/1fast 8 x 25 :45 alt 1easy/1fast rest 1:00 1 x 100 race pace [All swims choice] Freestyle/pull set 4x 1 x 75 1:10 mod 1 x 150 2:10 neg split 1 x 75 1:10 strong Warm down 4 x 50 1:00 Total: 4100
SCY Warm up 3 x 100 1:45 4 x 75 1:30 IM/stroke 4 x 50 1:00 choice 3 x 100 1:30 Kick set 8 x 75 1:40 last 25 fast Sprint/Meet swimmers set 4 x 25 :45 build to race finish 4 x 25 :45 sprint 12.5 then easy 4 x 25 :45 sprint 25 rest 1:00 3 x 100 3:00 fast, break 10 seconds at 50 Freestyle/pull set 2x 2 x 100 1:30 long & strong 2 x 150 2:05 last 50 strong 2 x 200 2:50 neg split Warm down 4 x 50 1:00 Total: 4300
SCY Warm up 1 x 200 3:15 3 x 100 1:45 6 x 50 1:05 stroke 8 x 25 :30 strong Kick set 1 x 200 4:30 2 x 100 2:15 8 x 25 :45 fast Stroke/IM set 3x 4 x 25 :40 IM order perfect stroke 1 x 50 1:05 25fly/25back 1 x 50 1:05 25brst/25free 1 x 100 2:00 IM Freestyle/pull 6 x 100 1:30 desc 1-3/4-6 6 x 75 1:05 desc 1-3/4-6 6 x 50 :45 desc 1-3/4-6 6 x 25 :30 desc 1-3/4-6 -OR- Meet swimmers 4x 1 x 25 :45 build to race finish 1 x 25 :45 sprint 20 4 x 50 2:00 fast choice Warm down 4 x 50 1:00 Total: 4200
SCY Warm up 3 x 100 1:45 4 x 50 1:05 stroke 3 x 100 1:30 8 x 25 :30 choice Kick set 1 x 200 4:30 kick 4 x 50 1:15 kick 1 x 100 2:15 kick 4 x 25 :45 kick fast IM set 4 x 50 1:00 IM order 2 x 200 3:30 IM 4 x 25 :45 IM order 2 x 100 1:45 IM Freestyle/pull 1 x 300 4:30 long & strong 2 x 150 2:15 neg split 3 x 100 1:30 last 25 strong 4 x 75 1:05 desc 1-4 6 x 50 :45 be consistent 12 x 25 :30 strong Warm down 4 x 50 1:00 Total: 4500
SCY Warm up 8 x 75 1:20 8 x 50 1:00 choice Kick set 6 x 75 1:40 last 25 fast Stroke set 4x 1 x 25 :40 perfect stroke 1 x 50 1:10 build 1 x 75 1:30 strong [RD1 fly, RD2 back, RD3 brst, RD4 choice] Sprint set 4x 3 x 25 :45 desc 1-3 1 x 25 :45 easy free 1 x 50 1:15 fast [RD1/2 stroke, RD3/4 choice] Freestyle/pull 2x 1 x 200 3:00 1 x 100 1:30 1 x 50 1:00 1 x 50 :50 1 x 100 1:20 1 x 200 2:40 Warm down 4 x 50 1:00 Total: 4250
SCY Warm up 5 x 100 1:45 4 x 75 1:30 IM/stroke 4 x 50 :50 desc 1-4 Kick set 1 x 400 8:30 Alt. 25mod/25fast Main set 4x 1 x 75 1:45 easy 1 x 50 1:00 fast 1 x 50 1:00 easy 1 x 75 1:45 fast [RD1 fly, RD2 back, RD3 brst, RD4 choice] Freestyle/pull set 4x 1 x 250 3:30 long & strong 5 x 50 :50 desc 1-5 Warm down 4 x 50 1:00 Total: 4600
SCY Warm up 2 x 200 3:15 6 x 25 :40 stroke 3 x 100 1:30 4 x 25 :30 strong Kick set 1 x 200 4:30 8 x 25 :40 fast Stroke set 2x 4 x 25 :40 IM order perfect stroke 1 x 100 1:50 IM 3 x 25 :40 IM order perfect stroke 1 x 75 1:30 IM Freestyle/pull set 2 x 150 2:15 4 x 75 1:10 2 x 150 2:10 4 x 75 1:05 2 x 150 2:05 4 x 75 1:00 Sprint set 6x 1 x 25 :45 easy 1 x 50 1:15 sprint [RD1-3 stroke, RD4-6 choice] Warm down 4 x 50 1:00 Total: 4500
SCY Warm up 1 x 300 4:30 3 x 100 1:45 4 x 75 1:30 IM/stroke 6 x 50 :50 desc 1-3/4-6 Kick set 2 x 100 2:15 4 x 50 1:15 8 x 25 :45 fast Freestyle/pull set 4x 1 x 200 3:00 long & strong 1 x 100 1:30 neg split 1 x 50 :45 fast Main set 4 x 100 1:45 alt 1 easy/1 fast 4 x 75 1:30 alt 1 easy/1 fast 4 x 50 1:00 alt 1 easy/ 1 fast 4 x 25 :45 alt 1 easy/ 1 fast [All swims choice] Warm down 4 x 50 1:00 Total: 4400
LCM Warm up 3 x 100 2:00 6 x 50 1:15 stroke 3 x 100 1:45 Kick set 8 x 50 1:20 IM/stroke set 2x 1 x 100 2:15 25strong/75easy 1 x 100 2:15 50strong/50easy 1 x 100 2:15 75strong/25easy 1 x 100 2:15 100strong [RD1 IM/stroke, RD2 choice] Free/Pull set 1 x 400 6:20 300strong/100mod 2 x 300 5:00 200strong/100mod 3 x 200 3:10 100strong/100mod 4 x 100 1:40 strong Warm down 4 x 50 1:00 Total: 4300
SCY Warm up 4 x 150 2:30 4 x 75 1:30 IM/stroke 4 x 25 :30 strong Kick set 1 x 200 4:30 3 x 100 2:15 desc 1-3 Stroke set 2x 4 x 25 :40 fly 4 x 25 :40 back 4 x 25 :40 brst [Swims 1/2: perfect stroke, 3/4: strong] Free/pull set 2 x 250 3:45 long & strong 5 x 100 1:30 last 25 strong 10 x 50 :45 strong and consistent Sprint set 2x 1 x 25 :30 easy 2 x 25 :30 fast 1 x 25 :30 easy 3 x 25 :30 fast 1 x 25 :30 easy 4 x 25 :30 fast [All swims choice] Warm down 4 x 50 1:00 Total: 4400
LCM intervals left, SCY intervals right Warm up 2 x 150 2:30 [2:30] 3 x 100 1:45 [1:30] 6 x 50 1:15 [1:05] stroke Kick set 2x 1 x 150 3:30 [3:15] 1:00 vertical kick 1 x 50 1:30 [1:15] fast Stroke set 4 x 50 1:15 [1:05] fly 4 x 50 1:15 [1:05] back 4 x 50 1:15 [1:05] brst 4 x 50 1:00 [1:00] free 1 x 200 IM Free/pull set 3 x 200 3:10 [3:00] long & strong 3 x 150 2:20 [2:10] last 50 strong 3 x 100 1:30 [1:20] neg split 3 x 50 :50 [:50] desc 1-3 Warm down 4 x 50 1:00 Total: 4000
SCY Warm up 3 x 100 1:45 4 x 75 1:30 IM/stroke 3 x 100 1:30 4 x 25 :30 strong Kick set 1 x 200 4:30 8 x 25 :40 fast Stroke set 3x 3 x 25 :40 1 x 125 2:20 IM [RD1 fly, RD2 back, RD3 brst] Sprint set 20 x 25 :30 [Alt 1 easy, 3 fast, all choice] Freestyle/pull set 20 x 100 1:30 [Alt 1 easy/3 strong] Warm down 4 x 50 1:00 Total: 4700
SCY Warm up 1 x 200 3:30 3 x 100 1:40 8 x 25 :40 stroke 6 x 50 :50 desc 1-3/4-6 Kick set 1 x 100 2:15 4 x 50 1:15 8 x 25 :45 fast Freestyle/pull set 8 x 50 :50 pace 1 x 400 6:00 6 x 50 :50 desc 1-3/4-6 1 x 300 4:30 neg split 4 x 50 :50 strong 1 x 200 best effort Stroke/sprint set 4x 1 x 50 1:00 easy 2 x 25 :45 fast 2 x 25 :45 easy 1 x 50 1:00 fast [Fast swims: RD1 fly, RD2 back, RD3 brst, RD4 choice] [Easy swims are choice] Warm down 4 x 50 1:00 Total: 4300
LCM intervals left, SCY intervals right Warm up 3 x 100 2:00 [1:45] 4 x 50 1:15 [1:05] stroke 3 x 100 1:45 [1:30] 4 x 50 1:00 [:50] desc 1-3 Main set 1 x 200 5:00 [4:30] kick 1 x 200 3:45 [3:45] 50st/50fr/50st/50fr 1 x 200 3:45 [3:00] IM 2 x 100 2:30 [2:15] kick 2 x 100 2:00 [1:45] stroke 2 x 100 2:00 [1:45] IM 4 x 50 1:15 [1:15] kick 4 x 50 1:15 [1:05] IM order 4 x 50 1:00 [1:00] choice Free/pull set 6 x 200 3:00 [2:45] desc 1-3/4-6 Warm down 4 x 50 1:00 Total: 4200
SCY Warm up 2 x 150 2:30 6 x 50 1:05 stroke 2 of each 3 x 100 1:30 12 x 25 :30 strong Kick set 1 x 200 4:30 8 x 25 :45 fast Freestyle/pull set 1 x 300 4:30 long & strong 4 x 75 1:05 desc 2 x 150 2:10 neg split 4 x 75 1:05 desc 3 x 100 1:30 last 25 strong 4 x 75 1:05 desc Stroke set 3x 4 x 25 :40 IM order perfect stroke 1 x 50 1:05 25fly/25back 1 x 50 1:05 25brst/25free 1 x 100 2:00 IM strong Warm down 4 x 50 1:00 Total: 4500
SCY Warm up 4 x 100 1:45 6 x 25 :40 choice 4 x 100 1:30 6 x 25 :30 strong Kick set 6 x 50 1:10 6 x 25 :40 fast Stroke set 3x 2 x 25 :40 perfect stroke 1 x 100 2:00 IM [25s: RD1 fly, RD2 back, RD3 brst] [Desc IMs by round 1-3] Sprint set 2x 3 x 25 :20 4 x 25 :25 5 x 25 :30 [All swims choice] Free/pull set 3 x 200 3:00 long & strong 3 x 100 1:30 desc 1-3 3 x 50 :50 mod 3 x 100 1:20 desc 1-3 3 x 200 2:40 neg split Warm down 4 x 50 1:00 Total: 4750
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