8/7/2020
Warm up- 400 swim, 100 drill, 300 swim, 100 kick, 100 scull
Pre set-
3x400->200 alt 100 free, 100 IM on 6:30
100 ez choice
Main set-
1x600->300 Free on 8:45
2x100->50 choice on 1:50
1x400->200 free snorkel on 5:40
1x200->100 free buoy on 2:45
2x100->50 choice on 1:55
4x100->50 free paddles on 1:20
2x100->50 choice on 2:00
4500 yards
8/8/2020
Warm up- 200 swim, 100 kick, 200 swim, 100 drill, 200 swim, 100 buoy, 100 choice
Pre set-
5x200->100 -100 free, 100 choice on 3:15
100 ez choice
Kick set- Fins board snorkel
4x200->100 kick on 3:15
100 ez choice
Main set:
6x250->150 1-2 swim, 3-4 buoy, 5-6 paddles & snorkel on 3:30
200 ez choice
4700 yards
8/10/2020
Warm Up: 400 swim, 100 kick, 300 swim, 100 drill, 100 scull
Pre Set:
6x150->50 choice, free, choice on 2:20
4x100->50 free on 1:30
100 ez choice
Kick set:
5x200->150 kick,swim, kick, swim, kick x50 with fins, paddles, and snorkel on 3:10
100 ez choice
Main set:
8x100->50 1-2 swim, 3-4 buoy, 5-6 paddles, 7-8 paddles & buoy on 1:25
200 ez
4500 yards
8/11
Warm Up- 300 swim, 100 drill, 300 swim, 100 kick, 200 IM
Pre set:
6x200->100 100 IM, 100 free on 3:20
100 ez choice
Main Set: 2x through
1x600->300 free snorkel on 9:00
2x150>100 (round 1 buoy, round 2 paddles) on 2:05
2x100 choice on 2:00
200
Ez choice recovery
4700 yards
8/12
Warm up- 200 swim, 100 choice, 200 swim, 100 drill, 200 swim, 100 kick, 100 scull
Pre set:
3x300->150 - 100 free, 100 choice, 100 free on 5:00
100 ez choice
Kick set: fins board snorkel
6x150->100 - 100 kick, 50 swim on 2:20
100 ez choice
Main set:
4x400->200 1-swim, 2-snorkel, 3-snorkel & buoy, 4-snorkel & paddles
200 ez
4800 yards
8/13
Warm up- 500 swim, 200 drill, 200 kick, 100 IM
Pre set:
8x150->100 - 50 choice, 50 free, 50 choice on 2:30
100 ez
Main set: 2xthrough
1x300->150 Free on 4:30
2x200->100 free buoy on 2:50
3x100->50 choice on 1:50
200 ez
4500 yards
8/14
Warm up:
400 swim, 100 drill, 100 kick, 100 buoy, 300 swim
Pre Set:
4x250->150 - 100 IM, 100 free, 50 choice on 4:10
100 ez choice
Kick set: fins board snorkel
4x150->100 kick on 2:20
4x100->50 kick, swim/50 on 1:35
4x50 swim with fins only sprint on 1:30
100 ez choice
Main set:
2x100->50 all out fast on 2:00
2x100->50 choice on 2:00
2x100->50 all out fast on 1:45
2x100->50 choice on 2:00
200 ez
4400 yards
8/15
Warm up- 600 swim, 100 drill, 100 kick, 100 buoy, 100 scull
Pre Set-
4x300->150 - 100 choice, 100 free, 100 IM on 5:10
4x100->50 free on 1:35
100 ez choice
Main set:
2x500->250 free snorkel on 7:15
2x100->50 choice on 2:00
3x200->100 1-buoy, 2-paddles, 3-paddles & buoy on 2:45
2x100->50 choice on 2:00
200 ez recovery
4900 yards
8/17
Warm up:
400 swim, 200 drill, 200 kick, 200 buoy
Pre set:
4x150->100 free on 2:20
4x150->100 - 100 IM, 50 free on 2:30
100 ez choice
Main set:
2x400->200 Free Swim on 6:00
2x300->150 Free buoy on 4:25
2x200->100 Free paddles on 2:50
2x100->50 choice on 2:00
200 ez recovery
4500 yards
8/18
Warm up- 300 swim, 150 kick, 300 swim, 150 drill, 100 choice
Pre set-
4x100->50 choice on 1:45
4x150->100 free one 2:20
100 ez choice
Kick set - fins board snorkel
4x250->150 - 100 kick, 50 swim, 100 kick on 4:00
100 ez choice
Main set:
3x400->200 1-snorkel, 2-buoy, 3-paddles on 4:15
200 ez choice
4700 yards
8/19
Warm up- 300 swim, 200 drill, 300 swim, 200 kick
Pre set:
6x150->100 100 IM, 50 free on 2:30
100 ez choice
Main set: 3xthrough
1x300->150 free one 4:30
2x200->100 Free buoy on 2:45
2x100 ez choice on 2:00
4800 yards
8/20
Warm up- 200 swim, 200 kick, 200 swim, 200 drill, 200 buoy
Pre set:
4x300->200 -Alt 100 choice, 50 free on 5:00
100 ez choice
Kick set: fins board snorkel
3x300->200 alt 100 kick, 50 swim on 5:00
100 ez choice
Main set:
1x300->200 Free snorkel on 4:30
2x100->50 Free FAST on 1:20
2x100->50 ez choice on 2:00
2x100->50 Free FAST on 1:20
2x100-> to ez choice on 2:00
200 ez choice
4600 yards
8/21
Warm up- 400 swim, 300 drill, 200 kick, 100 choice
Pre set-
4x250->150 alt 100IM, 50 Free, 100 choice on 4:15
100 ez choice
Main set: 2xthrough
1x500->300 Free snorkel on 7:15
1x400->250 Free buoy on 5:45
2x100->50 ez choice on 2:00
200 ez
4500 yards
8/22
Warm up- 250 swim, 250 drill, 250 kick, 250 buoy
Pre set-
6x200->150 - 100 IM, 50 Free, 50 choice on 3:15
100 ez choice
Kick set- fins board snorkel
3x200->150 kick on 3:15
4x150->100 50 kick, 50 swim, 50 kick on 2:20
100 ez choice
Main set:
1x300->200 Free snorkel on 4:30
4x50 all out sprint choice on 1:30
2x100->50 ez choice on 2:00
4x50 all out sprint choice on 1:30
2x100->50 ez choice on 2:00
4700 yards
10/27/2020
Warm Up: 300 swim, 100 kick, 300 swim, 100 buoy, 200 choice
Pre Set:
8x150 -> 100 - odds- 50 choice, 50 free, 50 choice, evens- 100 IM, 50 free all on 2:30
100 ez choice
Main Set:
3x through
1x200->100free snorkel on 3:10
1x100 -> 50 ez choice on 2:00
4x100->50 (choice of equip) round 1-1:20, 2-1:15, 3-1:10)
1x100->50 ez choice on 2:00
200 ez recovery
4900 Yards
11/18/2020
Warm Up: 300 swim, 100 drill, 200 swim, 100 kick, 100 swim, 200 IM drill
Pre-Set:
6x150->100 on 2:25
Odds- choice, free, choice x50
Evens- free, choice, free x50
100 ez choice on 2:00
Kick/swim set with fins, snorkel, and board:
3x300->200 - 100 kick, 100 swim, 100 kick on 4:45
100 ez choice
Main set:
1x550->300 free snorkel on 7:30
2x100 -> 50 IM on 1:45
1x100->50 ez choice on 2:00
2x275->150 free paddles & buoy on 3:45
4x50->25 1-fl/BA, 2-BA/br, 3-br/fr, 4-choice on :55
1x100->50 ez choice on 2:00
100 ez recovery
4800 yards
11/19/2020
Warm up: 200 swim, 100 drill, 200 swim, 100 kick, 200 swim, 200 buoy
Pre set:
12x50->25 choice, freex25 on :55
4x100->50 free on 1:35
100 ez choice
Main set: 2xthrough
1x300->150 free snorkel on 4:30
2x125 free buoy on 1:50
2x100->50 ez choice on 1:55
2x125->75 free paddles on 1:45
2x100 ->50 ez choice on 1:55
8x25 - 12.5 sprint, 12.5 ez - work breakout! All choice On :30
100 ez choice
4,800 Yards
11/20/2020
Warm up: 400 swim, 100 kick, 400 swim, 100 drill
Pre-set:
4x250->150 100 IM, 50 free, 100 choice on 4:15
100 ez choice
Kick set:
12x75->50 kick backstroke with fins 1:20
100 ez choice
Main set:
1x800->400 free on 11:00
1x100 ez choice on 2:00
2x200->100 free buoy on 2:55
1x100 ez choice on 2:00
2x100->100 free choice of equipment on 1:20
1x100 ez choice on 2:00
4,800 yards
11/21/2020
Warm up: 300 swim, 200 drill, 100 kick, 200 swim, 200 buoy
Pre-Set:
6x150->100 - 100 free, 50 choice on 2:30
100 ez choice
Main Set: 3x through
2x250->125 free 1-snorkel, 2-buoy, 3-paddles on 3:50, 3:45, 3:40
2x100 ->50 IM on 1:55, 1:50, 1:45
2x100->50 choice on 1:55, 1:50, 1:45
200 ez choice
4,900 yards
11/30/2020
Warm up:
300 swim, 100 kick, 200 swim, 100 drill, 100 swim, 200 IM drill
Pre-Set:
2x300->150 100 choice, 100 free, 100 choice on 5:00
2x200->100 50 choice, 100 IM, 50 free on 3:30
2x100->50 choice on 1:40
100 ez choice
Main Set:
1x400->200 free snorkel on 5:55
2x125->75 free buoy on 1:45
2x100->50 choice on 1:55
1x300->150 free snorkel on 4:25
2x125->75 free paddles on 1:40
2x100->50 choice on 1:55
1x200->100 free snorkel on 2:55
2x125->75 free snorkel & paddles 1:35
2x100->50 choice on 1:55
1x100->50 free snorkel on 1:25
2x125->75 free on 1:30
2x100->50 choice on 1:55
5100 SCY
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