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SCY Warm up 2x 2 x 100 1:45 2 x 75 1:15 2 x 50 1:00 choice 2 x 25 :30 strong Kick set 6 x 100 2:15 last 25 fast Main set 4x 1 x 25 :45 easy 1 x 50 1:15 mod 1 x 75 1:30 build 1 x 100 2:00 strong [RD1/3 stroke/IM, RD2/4 choice] Freestyle set 2x 2 x 150 2:15 last 50 strong 3 x 100 1:30 desc 1-3 4 x 50 :50 strong Warm down 4 x 50 1:00 Total: 4400
SCY Warm up 1 x 200 3:15 2 x 150 2:45 50fr/50st/50fr 3 x 100 1:30 4 x 50 1:00 choice Kick set 2x 1 x 75 1:45 1:00 [vertical kick] 1 x 75 1:45 fast Freestyle set 3x 1 x 300 4:30 long & strong 4 x 75 1:10 desc 1-4 Sprint set 3x 2 x 50 1:00 fast 4 x 25 :30 fast 2 x 50 :45 fast 4 x 25 :45 fast [All swims choice] Warm down 4 x 50 1:00 Total: 4500
SCY Warm up 4 x 100 1:45 4 x 75 1:30 IM/stroke 4 x 50 1:00 choice 4 x 25 :30 strong Main set 2 x 100 2:15 kick 2 x 100 1:30 free 2 x 100 1:45 IM/stroke 2 x 75 1:45 kick 2 x 75 1:05 free 2 x 75 1:30 IM/stroke 2 x 50 1:15 kick 2 x 50 :45 fee 2 x 50 1:00 stroke 2 x 25 :45 kick 2 x 25 :30 free 2 x 25 :45 stroke [Each group of two: #1 mod, #2 strong] Freestyle set 8 x 100 1:30 8 x 75 1:05 8 x 50 :50 [Alt. 1 mod, 1 strong] Warm down 4 x 50 1:00 Total: 4500
LCM intervals left, SCY intervals right Warm up 2 x 150 2:45 [2:30] 8 x 50 1:15 [1:05] alt. 1stroke/1free 3 x 100 1:45 [1:30] Kick set 2 x 150 3:45 [3:30] 1:00 [vertical kick] 4 x 50 1:20 [1:15] 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 1 x 50 1:15 [1:05] fast [RD1/3 stroke, RD2/4 choice] Freestyle set 3 x 150 2:30 [2:15] long & strong 3 x 150 2:25 [2:10] desc 1-3 3 x 150 2:20 [2:05] neg split 1 x 150 best effort Warm down 4 x 50 1:00 Total: 4000
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 1:15 6 x 25 :45 fast Stroke set 3x 2 x 25 :45 perfect stroke choice 1 x 100 2:00 IM/stroke strong Sprint set 2x 4 x 25 :20 5 x 25 :25 6 x 25 :30 [All swims choice] Freestyle set 2 x 200 3:00 neg split 3 x 100 1:30 desc 1-3 4 x 50 :50 mod 3 x 100 1:20 desc 1-3 2 x 200 2:40 neg split Warm down 4 x 50 1:00 Total: 4550
LCM intervals left, SCY intervals right Warm up 1 x 200 3:30 [3:15] 4 x 100 2:00 [1:45] 4 x 50 1:15 [1:05] stroke 4 x 50 1:00 [:50] desc 1-4 Kick set 2x 4 x 50 1:20 [1:15] 1:00 [vertical kick] Freestyle set 2x 1 x 300 5:00 [4:30] long & strong 2 x 150 2:30 [2:15] last 50 strong 3 x 100 1:40 [1:30] desc 1-3 Sprint set 4x 1 x 50 1:15 [1:05] easy 2 x 50 1:15 [1:05] fast [RD1/3 stroke, RD2/4 choice] Warm down 4 x 50 1:00 Total: 4000
LCM intervals left, SCY intervals right Warm up 2 x 150 2:45 [2:30] 2 x 100 2:00 [1:45] 6 x 50 1:15 [1:05] stroke 2 x 100 1:45 [1:30] Kick set 1 x 200 5:00 [4:30] 1:00 [vertical kick] 1 x 100 2:30 [2:15] 1:00 [vertical kick] 4 x 50 1:20 [1:15] fast Sprint set 4 x 50 1:30 [1:20] sprint 4 x 50 1:15 [1:10] sprint 4 x 50 1:00 [:50] sprint 1 x 50 2:00 [1:30] easy 1 x 50 best effort [All swims choice] Freestyle set 2x 3 x 200 3:10 [3:00] neg split 1 x 200 3:30 [3:15] best effort Warm down 4 x 50 1:00 Total: 4000
SCY Warm up 1 x 200 3:15 2 x 100 1:45 4 x 50 1:05 stroke 2 x 100 1:30 1 x 200 3:00 Kick set 1 x 100 2:15 1:00 [vertical kick] 2 x 50 1:15 1:00 [vertical kick] 4 x 25 :45 fast Stroke set 4x 1 x 25 :45 1 x 125 2:15 IM [25s: RD1 fly, RD2 back, RD3 brst, RD4 free] Sprint set 3x 1 x 25 :45 easy 1 x 50 1:15 fast 1 x 25 :45 easy 1 x 100 2:00 fast [RD1 stroke, RD2/3 choice] Freestyle set 2x 4 x 100 1:30 4 x 75 1:05 4 x 50 :50 [Desc each group 1-4] Warm down 4 x 50 1:00 Total: 4500
LCM intervals left, SCY intervals right Warm up 1 x 300 5:00 [4:30] 3 x 100 1:45 [1:30] 12 x 50 1:20 [1:15] alt 2 kick, 2 stroke Sprint set 4 x 50 :50 [:45] 4 x 50 1:00 [:55] same effort as first four 4 x 50 :50 [:45] 1:00 rest 3 x 50 2:00 [2:00] best effort sprint 1 x 50 easy [All swims choice] Freestyle set 6 x 50 :55 [:50] consistent pace 3 x 100 1:40 [1:30] desc 1-3 1 x 300 4:45 [4:15] neg split 3 x 100 1:30 [1:20] desc 1-3 6 x 50 :50 [:45] strong NO GEAR Kick set 1 x 400 10:00 [9:00] build each 100 to fast Warm down 4 x 50 1:00 Total: 4100
SCY Warm up 2 x 150 2:30 4 x 75 1:30 IM/stroke 3 x 100 1:30 6 x 25 :30 strong Kick set 1 x 200 4:30 4 x 25 :45 fast 2 x 100 2:15 4 x 25 :45 fast Main set 2x 1 x 75 1:30 mod, perfect stroke 1 x 25 :45 fast 1 x 75 1:30 mod, perfect stroke 3 x 25 :45 fast 1 x 75 1:30 mod, perfect stroke 5 x 25 :45 fast [RD1 stroke, RD2 choice] Freestyle set 3 x 200 3:00 long & strong 2 x 50 :45 strong 2 x 200 3:00 desc 1-2 3 x 50 :45 strong 1 x 200 3:00 neg split 4 x 50 :45 strong 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 100 2:15 [2:00] alt 50st/50fr 3 x 100 1:45 [1:30] 4 x 50 1:15 [1:05] stroke Kick set 3x 1 x 100 2:30 [2:15] build 1:00 [vertical kick] Freestyle set 2x 4 x 150 2:30 [2:15] desc 1-4 1 x 300 5:00 [4:30] long & strong Main set 4 x 50 1:15 [1:05] 1easy/3fast 4 x 100 2:00 [1:45] alt. 1easy/1fast 4 x 50 1:15 [1:05] all fast [All swims choice] Warm down 4 x 50 1:00 Total: 4100
SCY Warm up 1 x 200 3:15 2 x 150 2:30 3 x 100 1:45 alt. 25st/25fr 4 x 50 1:00 choice Kick set 2x 1 x 100 2:15 1:00 [vertical kick] 4 x 25 :45 fast Main set 3x 3 x 75 1:30 1easy/2fast 3 x 50 1:00 1easy/2fast 3 x 25 :30 1easy/2fast [RD1 75s stroke, RD2 50s stroke, RD3 25s stroke] [All other swims choice] Freestyle set 1 x 100 1:30 mod 2 x 150 2:15 last 50 strong 3 x 200 3:00 desc 1-3 2 x 150 2:05 last 50 strong 1 x 100 best effort Warm down 4 x 50 1:00 Total: 4350
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] 8 x 50 1:20 [1:15] kick Main set 9 x 100 2:15 [2:00] choice [#1/4/7 mod, #2/5/8 build, #3/6/9 strong] 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 Warm down 4 x 50 1:00 Total:4000
SCY Warm up 2x 2 x 100 1:45 4 x 50 1:00 choice 8 x 25 :30 strong Kick set 2x 1 x 100 2:15 2 x 50 1:15 build 4 x 25 :45 fast Main set 2x 1 x 100 2:00 perfect stroke 1 x 100 2:00 fast 1 x 75 1:30 perfect stroke 1 x 75 1:30 fast 1 x 50 1:00 perfect stroke 1 x 50 1:00 fast [RD1 stroke/IM, RD2 choice] Freestyle set 4 x 75 1:15 desc 1-4 2 x 150 2:15 neg split 1 x 300 4:30 long & strong 2 x 150 2:05 neg split 4 x 75 1:05 desc 1-4 Warm down 4 x 50 1:00 Total: 4400
SCY Warm up 1 x 300 4:30 3 x 100 1:45 4 x 75 1:45 kick 6 x 50 1:00 choice Main set 1 x 75 1:30 easy 2 x 75 1:30 fast 1 x 75 1:30 easy 3 x 75 1:30 fast 1 x 75 1:30 easy 4 x 75 1:30 fast [All swims choice] Kick set 3 x 50 1:15 desc 1-3 1:00 [vertical kick] 2 x 50 1:15 25easy/25fast 1:00 [vertical kick] 1 x 50 1:15 fast Freestyle set 4 x 50 :50 desc 1-4 3 x 100 1:30 last 25 strong 2 x 200 3:00 neg split 2 x 200 2:50 neg split 3 x 100 1:25 last 25 strong 4 x 50 :45 desc 1-4 Warm down 4 x 50 1:00 Total: 4400
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 Kick set 9 x 50 1:20 [1:15] alt 2fast/1easy 1 x 50 easy swim 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 Main set 4x 1 x 50 1:15 [1:05] perfect stroke choice 1 x 50 1:15 [1:05] easy 1 x 100 2:15 [2:00] strong choice Warm down 4 x 50 1:00 Total: 4300
SCY Warm up 2 x 200 3:15 4 x 50 1:15 stroke 4 x 75 1:15 6 x 25 :30 strong Kick set 2x 1:00 [vertical kick] 1 x 100 2:15 4 x 25 :45 fast Main set 6 x 100 2:00 alt. 1easy/1fast 6 x 50 1:15 alt. 1easy/2fast 6 x 25 :45 all fast [All swims choice] Freestyle set 2x 1 x 400 6:00 long & strong 4 x 100 1:30 desc 1-4 Warm down 4 x 50 1:00 Total:4300
SCY Warm up 4 x 150 2:30 4 x 50 1:15 stroke 4 x 100 1:30 Kick set 4x 1 x 75 1:45 3 x 25 :45 fast Sprint set 4x 1 x 75 1:30 easy 1 x 50 1:05 fast 1 x 50 1:05 easy 1 x 75 1:30 fast [RD1/3 stroke, RD2/4 choice] Freestyle set 4 x 150 2:15 neg split 4 x 75 1:05 last 25 strong 4 x 100 1:30 desc 1-4 4 x 50 :40 strong Warm down 4 x 50 1:00 Total:4500
SCY Warm up 1 x 200 3:30 2 x 150 2:15 3 x 100 1:30 4 x 75 1:30 alt. st/fr/st Kick set 1 1 x 200 4:30 6 x 25 :45 fast Main set 4x 3 x 50 1:05 desc 1-3 2 x 25 :45 fast [RD1/3 stroke, RD2/4 choice] Kick set 2 2x 1 x 50 1:15 1:00 [vertical kick] 2 x 25 :45 fast Freestyle set 3 x 200 3:00 3 x 150 2:10 3 x 100 1:30 3 x 75 1:05 3 x 50 :45 3 x 25 :30 [Desc each group 1-3] Warm down 4 x 50 1:00 Total: 4450
SCY Warm up 4 x 100 1:45 4 x 100 1:45 alt. 25st/25fr 6 x 50 :50 desc 1-3/4-6 Kick set 3 x 50 1:15 3 x 50 1:10 3 x 50 1:05 1 x 50 easy swim Stroke set 4x 2 x 25 :45 perfect stroke 1 x 100 2:00 stroke/IM strong Sprint set 4 x 50 1:30 fast 3 x 50 1:15 fast 2 x 50 1:00 fast 1 x 50 easy [All swims choice] Freestyle set 6 x 100 1:30 desc 1-3/4-6 5 x 100 1:25 neg split 4 x 100 1:20 strong Warm down 4 x 50 1:00 Total: 4400
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