Week of May 1
MON
400 Swim
3x
...50 Kick :60
...50 Drill :55
...50 BC 5 :50
...50 Build :45
400 5:00
2x200 2:30
4x100 1:15
300 Kick (Continuous; 8 x { 25 Fast, 12.5 Easy })
200 Easy
400 5:40 (100 Fly, 100 Fr, 100 Bk, 100 Fr)
2x200 2:50 (50 Fly, 50 Fr, 50 Bk, 50 Fr)
4x100 1:30 (25 Fly, 25 Fr, 25 Bk, 25 Fr)
100 warm-down
Total:
4000 yards
60 minutes
TUES
5x100 (Odds: 1:20, Evens: 1:30)
4x50 Build Br :55
3x100 (Kick, Scull, Drill, Build by 25s) 1:50
8x100 2:00 (50 Race, 50 easy)
(Kick set inspired by a Richard Quick set at Auburn - the YouTube video has been taken down)
3x50 K 1:30 Fast
100 K 2:00
3x50 K 1:30 Fast
200 K 4:00
3x50 K 1:30 Fast
300 K 6:00
50 Easy
50 Race stroke
100 warm-down
Total:
3050 yards
60 minutes
WED
500 swim
300 IM KDS
4x50 under/over :60 (with fins)
4x25 fast :30
4x ("str" is IMO stroke by round; it's all meant to be cruised at comfortable pace except for the fast 50s)
...4x100
#1: 25 str, 75 fr; #2: 50 str, 50 fr; #3: 75 str, 25 fr; #4 100 str
#1st round (fly): 1:35; #2nd round (Bk): 1:30, #3rd round (Br): 1:45; #4th round (Fr): 1:30
...100 K (stroke) 2:00
...50 fast (stroke) :60
...50 easy (choice) :60
100 warm-down
Total:
3500 yards
60 minutes
THURS - LCM
400 (50 Drill, 50 Stroke, 50 Drill, 50 Free)
400 Pull :30 SR
400 Swim :30 SR
300 Pull :30 SR
300 Swim :30 SR
200 Pull :30 SR
200 Swim
All on :45...
4x50 Make interval
1x50 Hard
3x50 Make interval
1x50 Hard
2x50 Make interval
1x50 Hard
2x100 Easy 1:45
200 Fast
200 warm-down
Total:
3400m
60 minutes
FRI - LCM
400 swim
2x200 IM (25 Free, 25 Stroke)
4x50 (Odds: 12.5 fast, 25 easy, 12.5 fast; evens: 25 fast, 25 easy)
100 Kick
12x50 :60, hold 200 pace
300 Pull
200 Kick
4x50 :60, hold 200 pace
200 swim
Total:
2600m
<60 minutes
SAT - SCY
3x
...2x100 Fr 1:20
...1x100 Bk 1:30
100 K (Fr, Bk, Fl, Fr)
4x800 10:00
#1: swim
#2: pull (no paddles)
#3: pull (paddles)
#4: pull (paddles + Finis ultimate drag suit)
100 swim
Total:
4300y
60 minutes
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