2015-2016 Competitive workouts (Alpharetta & Roswell, GA)

[hurrgtsa]

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

[hurrgtsa]

Week of May 8 (Incomplete)

WED

400 Swim
3x100 Drill/swim 1:40
4x50 Thirds :45
100 Kick

2x
...10x25 :30 (Choice stroke, 100 race pace)
...10x25 :30 (Free, 100 race pace)
...300 easy 4:30
...200 kick 4:30

50 kick for time

100 warm-down

Total:
3150 yards
60 minutes

THURS

6x100 BC 3/5 1:30
200 Kick

400 Pull 5:10
4x100 Back 1:30
300 Pull 3:50
3x100 Back 1:25
200 Pull 2:35
2x100 Back 1:20

3x200 2:40, Descend 1->3

200 Kick (moderate)

100 swim

Total:
3500 yards
60 minutes

FRI

300 Swim
300 RevIM Drill/swim/drill by 25
4x50 drill or scull/swim :55
4x50 kick/build (10 kicks each wall) :60

10x100 1:30, best average


200 Kick 4:00
3x50 Desc 1-3 :50
2x100 Kick 1:55
3x50 Desc 1-3 :50
4x50 Kick :55
3x50 Desc 1-3 :50


100 swim

Total:
3150 yards
60 min

[hurrgtsa]

Week of May 15

MON

500 swim
4x125 (50K/50Dr/25sw) IM order by round; 15 seconds rest

3x
...10x100 1:20
...Extra :60 rest

50 kick for time

100 swim

Total:
4150 yards
60 min

TUES
300 swim
100 kick
5x100 (Odds: Fr 1:20; Evens: Bk 1:30)
4x25 BC (5 breath rest)

6x200 2:40 (Desc 1-3, 4-6)

10x50 Fly :60
#1: 4 kicks off each wall
#2: 5 kicks off each wall
...
#10: 13 kicks off each wall

10x50 Free :50, 200 race pace

100 swim

Total:
3300 yards
60 min

WED - LCM

100 swim
6x50
2x50

2x
...150 2:45
...100 1:50
...50 :50

8x100 1:40 (1-3 & 5-7 moderate, 4 & 8 hard)

4x
...150 (Moderate)
...50 (Desc by round)

3x100 Kick

100 swim

Total:
3100m
60+ minutes

THURS - LCM
1000 SKIDS

6x150 Stroke/Free/Stroke Kick :15 sec rest (Fly, Back, Br by round; twice through)

4x100 1:20
:60 Extra rest
100 Kick 3:00
3x100 1:20
:60 Extra rest
100 Kick 3:00
2x100 1:20
:60 Extra rest
100 Kick 3:00
1x100 1:20

500 Bk kick
500 pull
300 Fr kick

100 swim

Total:
4900m
~90 min

FRI - SCY
300 swim
100 kick
3x100 Drill/swim (10 SR)
100 kick
4x50 BR Drill/swim (10 SR)

2x
...2x50 BR Kick :60
...1x50 Fast BR :60

4x
...150 (125 swim + 25 kick) fast with fins 1:55
...50 easy 1:15

250 Kick

50 race

100 swim

Total:
60 minutes
2500 yards

[hurrgtsa]

Week of May 22 (Incomplete)

TUES - LCM
400 Swim
300 IM KDS
4x50 Build :60
200 swim

10x100 1:25

4x
...2x50 Fast :55
...1x50 Easy 1:10
(4th round fly)

500 kick

300 swim

Total:
75 minutes
3500m

WED

1000 SKIPS

20x25 :30 (holding 100 pace)
200 Recovery 4:00
16x25 :30 (IMO, holding 100 pace)
100 Recovery 3:00
12x25 :25 (holding 100 pace)
50 easy

800 pull (1:10 pace)

100 Warm-down

Total:
3450 yards
60 minutes

THURS
4x100 1:20
300 R-IM KDS
4x50 BC, 10 Br rest
4x25 12.5 easy/fast

5x250 3:20
#1: Pace
#2: Build each 50
#3: Negative split
#4: Build by 50 (Descend by 50s)
#5: Fast

50 easy

2x
...3x100 Bk 1:30
...2x50 Bk 1:00 (25 kick, 25 fast)

4x50 Fly 1:00 (#1: 6 fast strokes, #2: 8 fast strokes, #3: 10 fast strokes, #4: 12 fast strokes)
4x50 Free 1:00 (25 easy, 25 fast)

100 warm-down

Total:
3600 yards
60 minutes

FRI
400 Swim
300 R-IM KDS
200 Pull
100 Kick

6x100 1:15 Pace

2x (all with fins)
...8x25 :35 (Odds: Alternate UW kick & fly K on back; Evens: Fly br every 3)
...3x100 1:35 Scull/drill/swim/drill

4x
...25 fast :30
...75 easy 1:30

100 warm-down

Total:
3100 yards
60 minutes

[hurrgtsa]

Week of May 30

MON
Off - Memorial Day

TUES - LCM

1000 SKIDS

800 swim, 30 SR
600 pull, 30 SR
400 swim, 30 SR
200 pull

8x50
Odds: 25 fastish stroke, 25 easy free (alternate FL and BK by rounds) :60
Evens: 50 fastish BR 1:15

100 warm-down

Total:
3500m
60+ minutes

WED - LCM
400 swim
2x200 Kick-Swim-Drill-Swim by 50
4x50 :60 (fast/easy, easy/fast, fast, easy)

10x50 :55 (200 pace)
1:10 rest
200 pull recovery 4:00 (BC 3/5)
8x50 :55 (200 pace)
1:20 rest
100 pull recovery 3:00 (BC 3/5)
6x50 :55 (200 pace)

2x
...2x50 Kick 1:10
...1x100 Kick 2:20

2x50 Fast Fly 1:30

100 warm down

Total:
3100 m
60 minutes

THURS - LCM
4x100 1:30
3x100 IM 1:45
2x100 Kick/drill :20 SR
4x25 Odd: swim, even: fast

4x
...3x100 (#1: 1:40, #2: 1:40, #3: 1:50)
Round 1: 50 Fly/50 Free; 50 Bk/50 Free; 50 Br/50 Fr
Round 2: 100 Fly; 50 Bk/50 Free; 50 Br/50 Fr
Round 3: 100 Fly; 100 Bk; 50 Br/50 Fr
Round 4: 100 Fly; 100 Bk; 100 Br
(If you can't do the whole 100 Fly (I couldn't), do as much as you can)

3x300 Pull 4:30 (100 Free, 100 Back, 100 Free) with Finis ultra drag suit

300 Kick

2x50 Fast 1:15 with Finish ultra drag suit

100 warm-down

Total:
3600m
70 minutes

FRI - SCY
400 swim
300 IM KDS
4x50 Thirds :50
100 kick

4x100 2:00 (4th 25 fly) all-out

3x
...4x25 UW K :45
...100 Stroke K
...200 swim/drill

100 swim

Total:
2700y
60 min

[hurrgtsa]

Week of June 5

MON - LCM

400 swim
300 IM swim/drill/swim by 25
100 kick
4x50 Thirds :55

3x
...100 Stroke 1:45
...50 Stroke + 50 Free 1:45
...50 Free + 50 Stroke 1:45
...100 Free 1:45
...100 Stroke K 2:30
(eg, Rounds 1 & 2: Fly, Round 3: Fly drill)

8x50 2:00 (25 fast, :60 vertical kick, 25 fast)

100 warm-down

Total:
60 min
3100m (+8 min vert kick)

TUES - LCM
1000 SKIPS

6x50 25 fast, 25 easy (odds: fly, evens: free)

4x100 1:20
:40 sec
100 K 3:00
2x200 2:40
:40 sec
100 K 3:00
1x400 pull (w/ paddles & Finis drag suit)
100 easy

3x50 Fast K 1:30
100 Easy K 2:30
3x50 Fast K 1:30
200 Easy K 5:00
3x50 Fast K 1:30

100 easy

Total:
3650 meters
<90 min

WED - SCY
8x100 (Odds: Free 1:20, Evens: Choice 1:40)
4x50 Build each 25

20x25 :30 (100 race pace)
200 Choice 4:00
12x25 :30 (4x(2 stroke, 1 free); 100 race pace)

50 easy

4x250 3:15
#1: pace
#2: negative split (pull)
#3: Bld by 50 (pull)
#4: Fast (pull)

50 easy

100 Broken Fly (25, 15 SR, 50, 10 SR, 25)

100 swim

Total:
3300 y
60 min

THURS
500 swim
400 IM KDSD by 25
300 drill/swim by 50
4x50 pace on :60
100 kick

4x
...2x50 Fast 1:15
...1x50 Easy 1:15
(Odd round: free; even round: fly)

4x100 1:25

200 swim

Total:
2700m
60 min

FRI - SCY
4x
...200 swim
...50 kick
(#1 round: free, #2: br, #3: free, #4: fly drill)

6x
...50 1:10 (25 BC; 25 UW K)
...25 :30 all out
...25 :30 easy

12x50 (#1 on :50, #2 on :45, #3 on :40, #4 on :35: three times through)

3x100 1:30 (#1 easy, #2: 75 easy, 25 fast, #3: 50 easy, 50 fast)

200 swim

Total:
2700 yards
60 minutes

[hurrgtsa]

Week of 12

MON - LCM
(Not written by me)

2x400 (#1 kick/swim by 50; #2 back/free by 50)
3x300 (kick, drill, swim by 50)

4x200 2:45
5x100 (odd: 1:20, even: 1:25)
6x50 :60 (25 fast, 25 easy)

8x100 ~20 SR (Odd: 25 fast, 25 fly K on back, 25 fast, 25 free kick; even: #1: 25 fast, 75 easy; #2: 50 fast, 50 easy; ... ; #4: 100 fast)

600 Fast kick with fins

4x50 ~15 SR (25 drill, 25 swim)

100 for time from dive (1:04)

100 swim

Total:
5100 meters
~1 hour, 45 min

TUES - LCM
300 swim
300 (Fly drill/Ba/Br by 50)
200 Kick
200 IM drill/swim

1x200 IM 3:30
3x100 Pull 1:30
2x200 IM 3:30
3x100 Pull 1:30
3x200 IM 3:30
3x100 Pull 1:30

300 Kick

100 swim

Total:
75 min
3500m

WED - LCM

300 swim
6x100 (Even: Free 1:30; Odd: Back 1:45)
4x50 (25 fast, 25 easy) :60

4x50 Fast K 1:30
100 Kick 2:20
4x50 Fast K 1:30
200 Kick 4:40
4x50 Fast K 1:30

200 swim

Total:
50 min
2200m

THURS - LCM
400 swim
300 IM KDS
4x50 :55 pace
100 kick

10x150 2:10 pull with paddles (odd: easy; even: hard)

100 easy

3x
...100 K fly, 15 SR
...2x50 20 SR (25 fast fly, 30 sec vertical kick, 25 fast free)

100 swim

Total:
3300m
60 min

FRI - SCY
500 swim
4x50 :45
4x75 KDS ~10 SR
4x25 Build ~10 SR

The main set is a derivation of the set found at https://swimswam.com/the-other-aubur...wimmers-crazy/

We had to shorten it to something that we could fit into an hour workout.

All of the 25s are at 100 race pace

6x25 :50
50 Easy 1:30
6x25 :45
50 Easy 1:30
6x25 :40
50 Easy 1:30
6x25 :35
100 easy 2:30
6x25 :30
100 easy 2:30
6x25 :25
200 easy 3:30
6x25 :20

100 swim

Total:
60 min
2800 yards

[hurrgtsa]

Week of June 19

MON
(Not written by me)

4x100 KSDS by 25; 5-10 SR
8x50 (odd: stroke; even: free) 5-10 SR
4x100 (#1: 100 kick; #2: 75 kick, 25 swim; #3: 50 kick, 50 swim; #4: 25 kick, 75 swim)
8x50 (odd: 25 fast, 25 easy; even: 12.5 easy, 25 fast, 12.5 easy)


4x100 (50 stroke, 50 free) 1:30


8x200 with fins
odds: #1: 2x(25 fast kick, 75 fly k on back); #3: 2x(50 fast kick, 50 fly k on back); #5: 2x(75 fast kick, 25 fly k on back); #7: 200 fast kick
evens: #2: 2x(25 fast swim, 75 k), #4: 2x(50 fast swim, 50 k); #6: 2x(75 fast swim, 25 k); #8: 200 fast swim


3x
...3x100
30 seconds between rounds
(Round 1: 1:20; Round 2: 1:20, 1:15, 1:20; Round 3: 1:15, 1:20, 1:15)


7 starts + 15m fast


50 for time (from start) [27.1]


400 swim

Total:
5050m
1 hour, 45 minutes

TUES - LCM
4x100 1:30
300 IM KDS
4x50 Pace :60
100 Kick

6x200 IM 3:20

6x150 Pull 2:05 (100 easy, 50 fast)

4x50 1:30 against resistance (chute)
#1: 50 fast
#2: 25 fast, 25 easy
#3: 50 fast with paddles
#4: 50 fast with paddles

200 easy

Total:
3500m
60 minutes

WED - SCY
200 swim
200 IM Kick/swim
200 IM Drill/swim
4x50 Build :50
8x25 :30 (1 easy, 1 fast)

10x100 1:30 (hold best average)

3x (with fins; 1st 100 cruise, last 25 fast)
...125 free 1:40
...75 free/50 fly 1:40
...50 fly/75 free 1:40

25 swim

200 kick

100 swim

Total:
3450 yards
60 minutes

THURS - LCM
4x
...100 Free 1:30
...100 Back 1:45
...50 Kick 1:20

4x50 Kick 1:30 (#1: last 1/4 fast; #2: last 1/2 fast; #3: last 3/4 fast; #4 all fast)
100 easy kick/drill 2:00
4x100 Kick 3:00 (#1: last 1/4 fast; #2: last 1/2 fast; #3: last 3/4 fast; #4 all fast)
100 easy kick/drill 2:00
4x50 Kick 1:30 (#1: last 1/4 fast; #2: last 1/2 fast; #3: last 3/4 fast; #4 all fast)
100 easy kick/drill 2:00

100 swim

Total:
2200m
60 minutes

FRI - SCY
6x100 1:30
4x50 kick 1:00
8x25 :30 (#1 drill, #2easy, #3 build, #4 fast


3x
...125 fast 2:00
...175 easy 3:00


200 kick


3x
...2x50 :45
...2x50 :40
...2x50 :45
...2x50 :35


200 kick


100 swim

Total:
3600 yards
60 minutes

[hurrgtsa]

Week of June 26

MON - LCM
(Not written by me)
500 swim
500 kick/swim by 25
500 kick (no board)


12x50 :45 (odd: easy/fast by 25, even: fast/easy by 25)

100 easy

8x100 1:20 (if you miss the interval, "just keep swimming")

5x200 pull 15 SR with paddles

200 easy

6x150 (kick/drill/fast by 50) 10 SR

10x50 :45 kick with fins

500 easy swim
100 easy kick

Total:
6200 m
120 minutes

TUES - LCM
6x100 (odd: 1:30, even: 1:45)
200 kick
200 IM drill


10x50 :60 (200 pace) 1-4 free, 5-6 fly, 7-10 free


6x150 3:00
odd: 50 fast, 50 kick, 50 swim
even: 100 fast, 50 kick


2x
…2x50 K 1:10 (25 easy, 25 fast)
…2x100 K 2:20 (50 easy, 50 fast)


4x50 (25 sprint, 25 easy) 1:15


100 swim

Total:
3300m
75 min

WED - LCM
500 swim
8x50 (#1 kick 1:10, #2 drill :60, #3 swim :50, #4 build :60)
4x25 (8-10 UW kick (on #2 and #4 just start UW kicks from middle of pool)) :30

2x
...3x100 Fast 2:15 [1st round 1:09's, 2nd round 1:10's]
...50 easy 1:45
...4x50 Fly Fast 1:30 [1st round :37-:38, 2nd round :38-39]
...50 easy 2:00

800 pull with paddles

200 easy

Total:
3200m
70 minutes

THURS
Off???

FRI - SCY
400 swim
300 R-IM KDS
200 Build each 50
100 Kick

20x25 :30 (100 race pace)
150 easy 3:00
20x25 :30 (race pace: 4 fly, 4 free, 4 back, 4 free, 4 br)
150 easy 3:00

50 easy kick

1x50 fast kick :60
2x50 easy swim :60
2x50 fast kick :60
2x50 easy swim :60
3x50 fast kick:60
2x50 easy swim :60

50 easy

Total:
3000 yards
70 minutes

SAT - SCY
(Not written by me)
400 Swim
300 Kick
6x50 :45 (Odd: fast/easy; even: easy/fast)

5x100 1:30
4x200 2:30
3x300 3:30
4x400 4:30 (didn't make these, continuous swim)
1x500 5:30 (didn't make this)

10x50 Pull :45
5x100 Pull 1:30

20x50 Kick with fins :45

12x25
Odd: underwater kick
Even: Fly, minimal breathe

100 swim

Total:
7400 yards
120 min

[hurrgtsa]

Week of Jul 3

MON
Off - 4th

TUES - LCM
400 swim
400 RIM (25 kick, 25 drill, 50 swim)
4x50 :55 Build each

3x
...4x50 Kick 1:10 (25 easy, 25 medium)
...3x100
Round 1: Free Kick; 100's on 1:30 with last 25 fast
Round 2: Fly kick (2 on back, 2 with board); 100's as 50 one-arm fly & 50 fly swim 1:45
Round 3: 2 Br Kick, 2 Bk kick; 100 Back on 1:45, 100 Br on 2:00, 100 Back on 1:45

5x200 Pull 2:40

50 Easy
50 Fast [:31]
100 Easy

Total:
3700m
70 min

WED - LCM
600 Swim
200 IM
4x50 (25 fast, 25 easy) :60

2x100 Free, race 3:00 [1:04-5]
200 Easy 4:00
100 Fly, fast 3:00 [1:22]
2x50 Fly, fast 1:30 [:37]
200 Easy 4:00
4x50 Free, race 1:30 (with Finis ultra drag suit, fins & paddles) [:28]
100 Easy

4x150 Kick with fins 2:20
200 Fly kick on back with fins
100 Fast kick with fins 1:30
2x50 Fast kick with fins 1:00 (beat time from 100 kick)

50 easy
25 fast
125 easy

Total:
3200m
70 min

THURS
[Off - Sick]

FRI
[Off - Sick]

[hurrgtsa]

Week of Jul 10

MON - LCM
600 free
200 IM
4x50 Build :60

3x
...200 2:45
...100 1:20
...100 Back 1:45
...100 25 Kick, 50 Drill, 25 Swim 2:10

4x
...100 (75 easy, 25 fast) 1:40
...50 (25 easy, 25 fast) :60
(3rd round: easy is 1 arm fly, fast is fly)

5x100 Fly with fins, all on :20 SR
#1: 50 kick on back, 50 swim
#2: 25 left arm, 25 right arm, 50 swim
#3: 50 3-3-3 drill, 50 swim
#4: 25 kick rotation, 25 drill, 25 kick, 25 swim
#5: 50 kick rotation, 25 drill, 25 swim

(kick rotation is underwater kick: 2 kicks, 2 kicks on left, 2 kicks on back, 2 kicks on right, repeat)

400 kick with fins

100 swim

Total:
4100m
80 min

TUES - LCM
400 swim
300 IM (25 kick, 50 swim or drill)
4x50 build
4x25 build

6x50 1:30 200 pace
1x50 1:20 200 pace
1x50 1:10 200 pace
1x50 :60 200 pace
1x50 :50 200 pace

50 easy

3x300 4:30 (50 Free, 100 Back, 100 Free, 50 Fly drill)

300 Kick with fins (20 seconds hard, 10 seconds easy)
300 Pull with paddles

4x25 Turns (fast into wall, fast out)

2 starts & breakouts

100 easy

Total:
3250m
~75 min

WED - LCM
300 swim
300 IM KDS
400 (100 free, 50 kick, 100 back, 50 kick, 100 free)

4x
...200 2:50 (first round was 2:45)
...100 1:25

2x15m race from start

4x
...50 scull/drill by 25 1:20
...50 kick/swim by 25 1:20

4x
...50 kick (25 fast, 25 easy) 1:10
...50 kick (25 easy, 25 fast) 1:10

100 easy

Broken 100 Fly (15 SR at the 50) [1:10]
:60 rest
Fast 50 Fly [:34]

100 swim

Total:
3500m
~70 min

THURS - LCM
500 swim (200 free, 50 back)
200 RIM drill
100 kick
4x50 1:00

*** this part below not written by me

All with fins...
500 easy kick
50 fly k on back
100 (25 sprint, 75 easy)
50 (12.5 spring, 37.5 easy)
50 easy
50 sprint [:28]
100 kick
100 sprint [:58]
Fins off

200 easy

4x100 1:45 (#1: 25 fast; #2: 50 fast; #3: 75 fast; #4 100 fast [1:10])

*** this part above not written by me

250 easy kick with fins
300 easy pull with paddles

150 easy

Total:
3300m
70 min

FRI - LCM
300 Free
300 IM KDS
4x50 :60 (8 kicks each wall; Odds: BC 4, Evens: BC 5)
100 Kick

100 easyish with fins & paddles

8x150 3:00 with fins and paddles.
Odds: 50 all-out trying to meet or beat 50 goal time, 100 easy [:25, :26, :26, :25]
Evens: 100 all-out trying to meet or beat 100 goal time, 50 easy [:57, :59, :60, :59]
(Last round did on 3:30)

400 Easy kick with fins (300 Back, 100 Fly)

300 DPS pull, no paddles

Broken 100 Fly (50, 15 SR, 50)

200 swim

Total:
3300m
~70 min

[hurrgtsa]

Week of Jul 17

MON - LCM

500 swim
400 IM KDSD
300 KDS by 25s
200 kick
100 swim

12x25 walls :45
8 uw kick off wall (last 2 fly)

12x50 :55
2 Easy
1 Fast (200 pace) [:34-:35]

600 Easy pull, no paddles (Free/back by 100)

100 swim

Total:
3100m
60 min

TUES - SCY
400 swim
300 IM KDS
4x50 Drill/swim
100 kick

5x50 Easy kick :45 with fins (no board; some fly, some back, some free)

5x100 1:40 (easy 75, build 25)

300 Easy/DPS pull with paddles

5x50 1:40
#1: 37.5 easy, 12.5 fast
#2: 25 easy, 25 fast
#3: 12.5 easy, 37.5 fast
#4: 25 easy, 25 fast
#5: 37.5 easy, 12.5 fast

Broken 100 Fly (25, 10 SR, 50, 25 SR) [:58-9]

200 swim

Total:
60 min
3100 yards

WED - LCM
400 swim
300 IM KDS
200 kick
4x25 build :45

4x100 (25 scull, 25 drill, 25 kick or scull, 25 swim) 2:15
4x50 25 drill, 25 build 1:15

150 easy

8x25 turns (12.5 from wall) 20 SR

50 easy

4x50 (25 sprint, 25 easy) 30 SR

100 easy

4x50 (12.5 sprint, 37.5 easy) 30 SR

100 easy

Total:
2600m
60+ min

THURS - LCM

500 swim (100 fr, 50 bk)
4x100 (Free on 1:30 [1:08], Back/Fly drill on 1:50, Free on 1:30, Back/Fly drill on 1:50)
300 IM KDS
4x50 Easy kick 20 SR
2x50 30 SR (Build each 25) [:34]

Broken 100 Free (50, 20 SR, 50) [:29+:31=:00]

250 easy

Total:
1850m
~45 min