2020-2021 Competitive Workouts (Roswell & Alpharetta, GA)

[hurrgtsa]

Follow me on Instagram at https://www.instagram.com/mmswammer/

MON
1000 SKIPS

10x50 Kick 2x(:60, :55, :60, :55, :50)

300 3:45
3x100 BK 1:30
2x150 1:55
3x100 BK 1:30
3x100 1:15
3x100 BK 1:30
4x75 :55
3x100 BK 1:30
6x50 :40
3x100 BK 1:30
12x25 :20

5x100 Kick with fins 1:30 (25 UW K/75 BK K)

100 Kick for time [1:27]

100 Easy

Total:
5500y (Kick 1300y)

TUES
500 swim
200 kick
12x25 v-sprint :30

16x25 :30 @ 100 pace [:13 on all except :14 on #4, 7, 9, 11]

3x
…400 with fins (By round 4:40, 4:50, 5:00)
…300 with fins (By round 3:30, 3:40, 3:50)
…200 with fins (By round 2:20, 2:30, 2:40)
…100 with fins 1:10
…6x50 Kick no fins (By round 1:10, 1:05, 1:00)
...Rest :20 (back to top)

8x100 Kick 2x(2:00, 1:50, 1:55, 1:45)

8x25 :45 IMO (Odd: Easy, Even: fast) [:13, :15, :18, :12]
100 Easy

Total:
6400y (Kick 1900y)

WED
600 Swim
8x50 :60 IMO (Odd: Scull/Drill, Even: Drill/Build)

4x
...100 IM 1:30
...4x50 FL 1:10 [:35/6, :33, :32/3, :32/3]
...300 BK 4:30
...100 BR 1:40
...2x100 BR K 2:00
...100 BR 1:40

8x25 FL :30 [:15-6]
Rest 1:00
7x100 Kick with fins 1:30 (Odd: BK K, Even: FL K on back)

50 Easy
50 FL for time [:30]

100 Easy

Total:
6100y (Kick 1500y)

THUR
1000 SKIPS

All on :60... All kick is hard... All ez is swim...
1x50 Kick
1x50 Easy
2x50 Kick
1x50 Easy
3x50 Kick
1x50 Easy
4x50 Kick
1x50 Easy
5x50 Kick
1x50 Easy

2x (25's are all easy)
...400 FRIM 6:00
...10x25 FL :30
...300 FRIM 4:30
...8x25 BK :30
...200 FRIM 3:00
...6x25 BR :30
...100 IM 2:00

100 FL for time [1:14]

1000 Pull [11:01]
100 Easy

Total:
6400y (Kick 950y)

FRI
400 Swim
300 IM KDS
4x50 :60
100 Kick

3x150 Desc 3:00 [1:51, :46, :43]
4x100 Desc 2:00 [1:15, :12, :08, :04]
5x50 Desc 1:00 [:37, :35, :33, :31, :29]
200 Easy Kick 6:00
2x150 Desc 3:10 [1:49, :41]
3x100 Desc 2:10 [1:10, :06, :02]
4x50 Desc 1:10 [:36, :33, :30, :28]
150 Easy Kick 5:00
1x150 Fast 3:15 [1:39]
2x100 Desc 2:15 [1:08, :01]
3x50 Desc 1:15 [:35, :31, :28]
100 Easy Kick 4:00
1x100 Fast 2:30 [:59]
2x50 Desc 1:30 [:35, :27]
50 Easy Kick 3:00
1x50 Fast [:56]

1600 IM Kick

8x25 Scull
50 Easy

Total:
6000y (Kick 2300y)

[hurrgtsa]

MON
500 Swim
8x25 :35 (Odd: UW K, Even: Drill)
6x50 :60 (Odd: K, Even: Build)

Set from SwimMac Masters
4x
...100 1:30
...125 1:30
200 Easy 4:00
4x
...75 1:10
...100 1:10
200 Easy 4:40
4x
...50 :50
...75 :50
200 Easy 4:20
4x
...25 :35
...50 :35

Desc by each...
500 Kick 10:00 [9:48]
400 Kick 8:00 [7:28]
300 Kick 6:00 [5:32?]
200 Kick 4:00 [3:34?]
100 Kick [1:36?]

4x
...75 Easy 1:30
...25 Fast IMO :30

100 Easy

Total:
6000y (Kick 1700y)

TUES
500 Swim
200 Kick
6x50 :60 (Odd: 25 Drill/25 Build IMO; Even: 25 UW K/25 Build FR)

20x25 :30 with fins @ 100 pace [:12 except #4 on :13]

2x
...200 2:40
...100 1:20
...100 1:15
...200 2:40
...100 1:20
...100 1:10 [:10, :11]

4x100 Kick 2:00
4x25 Fast Kick :45 [:20, :20, :18, :19]
4x100 Kick with fins 1:30
4x25 Fast Kick with fins :30 [:15]

100 Easy

Total:
4200y (Kick 1200y)

WED
1000 SKIPS

10x50 Kick 2x(:60, :55, :60, :55, :50)

[All pull with blue strokemakers]
2x150 Pull 2:15 (Desc 1->2)
300 BK 4:30
4x150 Pull 2:15 (Desc 1->4)
300 BK 4:30
6x150 Pull 2:15 (Desc 1->3, 4->6)
300 BK 4:30
8x150 Pull 2:30 (Desc 1->3, 4->6, Easy 7, Fast 8) [1:35]

10x100 Kick 2x(2:00, 1:45, 2:00, 1:50, 1:40)

200 Easy
100 IM Fast [1:12 (:13 at the 25... middle 50 was awful)]
100 Easy

Total:
6800y (Kick 1700y)

THUR
500 Swim
200 Kick
12x25 V-sprint :30 (Middle 4 kick)

The "other Auburn sprint set" from https://www.yourswimlog.com/the-othe...swimmers-nuts/
100x25 @ 100 pace (except for last 2 rounds as)...

10x25 :60 [:13, :13, :13, :13, :12->]
50 Easy :60
10x25 :60 [:13, :13, :13, :13, :12/:13->]
100 Easy 1:30
10x25 :55 [:13 with 2-3 at :12]
150 Easy 3:10
10x25 :50 [:13]
200 Easy 3:40
10x25 :45 [:13]
250 Easy 4:30
10x25 :40 [:13]
300 Easy 5:40
10x25 :35 [:13]
350 Easy 6:50
10x25 :30 [:13, ..., :14, :14, :13, :14]
400 Easy 9:00
10x25 :25 [:13, :15->]
450 Easy + 2:00 rest
10x25 :20 [:14, :16, :16, :16, :17->]
500 Easy

Total:
6250y (Kick 300y)

FRI
400 Swim
300 IM KDS
4x50 :60
100 Kick

12x25 Kick :35 3x(3 fast, 1 easy)

With fins...
3x100 FL 1:30
3x100 BK 1:30
3x100 BR 1:40
2x100 FL 1:30
2x100 BK 1:30
2x100 BR 1:40
1x100 FL 1:30
1x100 BK 1:30
1x100 BR 1:40
Rest 1:00 (fins off)
200 IM [2:33]

7x100 Kick with fins 1:30

100 Fins + paddles 2:00 [:50]
2x50 Fins + paddles 1:30 [:24, :23]
4x25 Fins + paddles 1:15 [:10]

12x25 FL :30

150 Easy
50 FL fast [:29]
100 scull
100 easy

Total:
5000y (Kick 1200y)

[hurrgtsa]

MON
400 Swim
200 Kick
8x50 :60 2x(Drill, UW/BK K, Drill, Build)

1x100 1:15
200 2:45
2x100 1:15
200 2:45
3x100 1:15
200 2:45
4x100 1:15
200 2:45
5x100 1:15
200 2:45

100 Kick 2:00
5x25 Kick :30
200 Kick 4:00
5x25 Kick :30
300 Kick 6:00
5x25 Kick :30
400 Kick 8:00
5x25 Kick :30

100 Easy

Total:
5100y (Kick 1800y)

TUES
800 SKIP
8x25 V-sprint :30

10x50 :60 @ 200 pace [:30, :30, :30, :29, :29, :29, :30, :29, :29, :30]

3x
...200 BK 3:00
...100 BK K 2:00
6x
...100 BK 1:25
...50 BK K 1:00
12x
...50 BK :40
...25 BK K :30

10x50 :55 @ 200 pace with fins [:25, :28, :27, :27, :27, :27, :27, :26, :26, :26]

100 Easy

Total:
4800y (Kick 1100y)

WED
500 Swim
200 Kick
6x50 Drill :60

5x200 Kick 3:00 with fins (50 BK/100 FL-on-back/50 BK)

400 IM 6:00
400 (2x200 IM) 6:00
400 (4x100 IM) 6:00
16x25 IMO :30
Rest 1:00
400 IM

4x200 Pull 2:45 (with Finis Ultimate Drag suit) [2:30]
Rest 1:00
5x200 Pull 2:30 [2:18-9]

100 ez
100 fast with fins + paddles [:50]

100 easy

Total:
6100y (Kick 1200y)

THUR
4x
...200 Swim
...50 Kick

[Main sets A + B derived from SwimMac masters]
5x
...200 2:30 [2:24]
...50 Easy :60
...200 IM 3:15
...50 Fast Kick 1:15

3x (STR IMO by round)
...6x50 STR :60 (Desc 1->3, 4->6)
...100 Pull 1:30 BE 3/4/3/5
...6x50 STR :55 (25 Fast/25 Easy)
...100 Pull 1:30 BE 3/4/3/5

4x50 2:00
...1) chute + mesh/drag (small) on feet + Finis Ultimate Drag + fins + paddles
...2) mesh/drag (small) on feet + Finis Ultimate Drag + fins + paddles
...3) Finis Ultimate Drag + fins + paddles
...4) fins + paddles

100 Easy

Total:
6200y (Kick 450y)

FRI
Did not swim

[hurrgtsa]

MON
400 Swim
200 Kick
8x50 :60 IMO (Odd: Drill, Even: Build)

400 IM 6:00
300 IM 4:30
200 IM 3:00
100 IM 1:30
Rest 2:00
4x100 IMO 1:45 [FL 1:15, BK 1:25, BR 1:31, FR 1:09]
8x50 IMO :60 [FL :34, :34; BK :41, :39; BR :43, :43; FR :32, :31]
16x25 IMO :30 [?, ?, ?, FR :14]
800 IM Kick

2x25 fast with fins + paddles 1:00 [:10]
100 Easy

Total:
4150y (Kick 1000y)

TUES
[Did not swim]
600 Swim
200 Kick
8x25 :35 (Odd: UW, Even: Build)

4x25 :20
4x50 :40
4x75 1:00
4x100 1:20
Rest 1:00
4x100 1:20
4x75 1:00
4x50 :40
4x25 :20

10x50 Kick :60
100 Easy

Total:
3600y (Kick 800y) [0y]

WED
[Did not swim]
300 Swim
100 Kick
4x50 Drill
100 Kick
300 Swim

3x100 IM 1:30
100 Kick 2:00
200 2:45
100 Kick 2:00
3x100 IM 1:30
Rest 1:00
300 IM 4:30
100 Kick 2:00
200 2:45
100 Kick 2:00
300 IM 4:30

10x50 Kick :60
100 Easy

Total:
3600y (Kick 1100y) [0y]

THUR
1000 SKIPS

4x50 :40
2x100 1:20
1x200 2:40
4x75 1:00
2x150 2:00
1x300 4:00
4x100 1:20
2x200 2:40
1x400 5:20

8x25 fins + paddles :50 [:10-11]

12x50 Kick 2(:60, :55, :60, :50, :60, :50)

100 Easy

Total:
4600y (Kick 800y)

FRI
400 Swim
300 IM KDS
4x50 :60
100 Kick

12x75 Kick 1:30 (Odd: hard/easy/hard, Even: easy/hard/easy)

200 2:40
1x100 BK 1:30
200 2:40
2x100 BK 1:30
200 2:40
3x100 BK 1:30
200 2:40
4x100 BK 1:30
200 2:40

100 easy pull

300 pull for time [3:08]

100 scull
100 easy

Total:
4500y (Kick 1100y)

[hurrgtsa]

MON
600 Swim
100 Kick
6x50 :55 with fins (Odd: 25 UW K/25 BK K, Even: 25 Drill/25 Build)

7x200 (Odd: 3:20 (50 Swim/100 Kick/50 Swim), Even: 2:50 (75 Swim/50 Kick/75 Swim))

8x150 2:30 (25 FL/50 BK/50 BR/25 FR) Desc 1->3, 4->6, 7->8

10x50 Kick 2x(:60, :55, :50, :60, :55)

4x25 1:00 (1-2: chute+fins+paddles, 3-4: fins+paddles) [:13, :13, :10, :10]

100 Easy

Total:
4300y

TUES
6x100 2x(1:40, 1:30, 1:20)
200 Kick
8x25 V-sprint :30

8x100 Kick 2x(2:00, 1:55, 1:50, 1:45)

28x25 :30 as (4 FR, 4 FL, 4 FR, 4 BK, 4 FR, 4 BR, 4 FR)

5x200 2:20 with fins. [2:16, :14, :16, :17, :19]

50 kick for time [:37]

100 Easy

Total:
3650y (Kick 1050y)

WED
4x
...200 Swim
...50 Kick RIMO

12x25 :35 Fast kick with added drag/mesh on feet (small)

3x IMO by round
...25 STR :25
...75 FR :60
...50 STR :50
...75 FR :60
...75 STR 1:15
...75 FR :60
...100 STR 1:40 [1-armed the FL]
...75 FR :60

2x
...2x50 Fast 1:30 [:28, :29, :30, :29]
...2x50 Easy. :45

3x300 Pull 3:50 with Finis Ultimate Drag suit
Rest 2:30
100 Pull for time [:57, blue strokemaker, no wrist strap]
100 Easy

Total:
4450y (Kick 500y)

THU
500 Swim
300 IM KDS
4x50 Build :60

Main set from @thelaneline on Instagram...

8x100 1:15 [:12, :13->:14]
4x50 :60 Kick with fins (Desc 1->3, Easy 4)
6x100 1:20 [:15-6]
3x50 :60 Kick with fins (Desc 1->3)
4x100 Pull 1:25 [1:05, 04, 03, 02; blue strokemaker]
2x50 :60 Kick with fins, fast

8x100 Kick 2:00 IMOx2

100 Easy
50 fast [:26]
100 Easy

Total:
4300y (Kick 1350y)

FRI
[Did not swim]
400 Swim
300 IM KDS
4x50 :60
100 Kick

36x50 as 6x (Odd rounds: STR, Even rounds: FR)
...1: Kick :60
...2: 25 Drill/Build :60
...3: DPS :60
...4-6: Desc :50

12x50 Kick as 3x(:60, :55, 1:05, :50)

100 Easy

Total:
3500y (Kick 1100y) [0y]

SAT
400 Swim
300 IM KDS
200 with fins (50 K/50 BK)
4x25 IMO with fins (12.5 fast)

All fast...
4x50 1:15 with fins + paddles
3x50 1:20 with fins
2x50 1:30 no equipment

50 Easy

Total:
1500y

Follow me on Instagram at https://www.instagram.com/mmswammer/

[hurrgtsa]

MON
10x100 (Odd: FR 1:10, Even: BK 1:30)

10x25 with fins (Odd: UW K/Rest :10, Even: Drill/Rest :15)

10x25 with fins and stretch cord :45 (Odd: Kick against resistance, Even: Sprint with assistance)

200 Swim easy [2:25]

10x25 1:00 @ 100 pace, finish on feet [:13]

10x100 Pull 1:10 [:03-:05, Blue strokemaker]

100 Pull for time [:57-8, red strokemaker]
100 Easy

Total:
3150y (Kick 250y)

TUES
600 Swim
4x75 FL/BK/BR 1:30
100 Kick

2x
...400 5:20 (Take split at 300)
...300 4:00 (Faster than prior split; Take split at 200)
...200 2:40 (Faster than prior split; Take split at 100)
...3x100 1:20 (All faster than prior split)
...Rest 2:00

Desc effort by each...
400 Kick 8:00 [7:48]
300 Kick 6:00 [5:48]
200 Kick 4:00 [3:48]
100 Kick 2:00 [1:48]

4x25 fast 1:00 [:12]

100 Easy

Total:
4600y (Kick 1100y)

WED
3x
...200 2:45
...100 IM Drill 2:00
4x25 V-sprint :30

4x (where N == # of round)
...2x50 :45
...1x50 :40
...1x50 :45
...Nx50 :35
...2x50 :45
...1x50 :40
...1x50 :45
...Nx50 :35

8x100 Kick with fins 1:30 (4 BK, 4 on side) as 2x
...75 ez/25 hard
...50 ez/50 hard
...25 ez/75 hard
...100 hard

50 FL fast [:30]
100 Easy

Total:
4550y (Kick 800y)

THU
500 Swim
200 Kick
6x50 :60 IMO (Odd: Drill/DPS, Even: Drill/Build)

20x25 with fins @ 100 pace :30 [:11, :12, :12, :13, :12, :13, then 8 on mix of :12-3, last 6 on :12]

6x200 Easy 3:30 as 2x(150 BK/50 BR, 125 BK/75 BR, 100 BK/100 BR)

4x (Rounds 2 & 3 with fins + DragSox)
...100 Kick 2:00 Easy
...3x50 1:20 Hard

100 Easy

Total:
3800y (Kick 1200y)

FRI
200 FRIM
50 Kick
200 IM Drill
50 Kick
5x100 1:20 [1:12, :14-:16 ->]

2000 easy as 4x(100 FL/75 BK/50 BR/25 FR/25 FL/50 BK/75 BR/100 FR)
...100 FL as 25 swim/25 1-arm

8x25 IMO :35 [FL :13, :14; BK :16, :16; BR :19, :19; FR :13, :13]
Rest 3:20
4x25 IMO :40 [:13, :15, :18, :13]

100 Easy

Total:
3400y (Kick 100y)


Follow me on Instagram at https://www.instagram.com/mmswammer/

[hurrgtsa]

MON
400 Swim
200 Kick
6x50 :55 Drill/Build (Odd: FR, Even: IMO)
4x25 :30 (12.5 fast)

1x200 2:40
1x200 2:35
2x200 2:40
1x200 2:30

12x50 FL 1:10 4x(1: Drill, 2: Easy, 3: Fast) [#2 :34-5, #3: :31]

6x
...50 Kick 1:15
...75 Kick 1:15
400 Kick (25 hard/12.5 easy)

50 Easy

Broken 100 as 50, Rest :10, 25, Rest :05, 25 [:56 (:28 at the 50)]

100 Easy

Total:
4000y (Kick 1250y)

TUES
1000 SKIPS

3x200 2:40
6x25 FL :25
Rest :30
3x150 2:00
6x25 FL :25
Rest :30
3x100 1:20
6x25 FL :25
Rest :30
3x50 :40
6x25 FL :25

8x25 with fins 1:00 @ 100 pace, finish on feet [:12]

50 Easy
50 fast [:27]

100 Easy

Total:
3500y (Kick 200y)

WED
700 Swim
100 Kick
8x25 with fins (Odd: UW K :30, Even: Build :35)

3x100 2:00 Best effort [:60, 1:01, 1:03]

3x100 BK 1:30
100 BR 1:40
200 BK 2:50
4x50 BR :50
200 BK 2:50
100 BR 1:40
3x100 BK 1:30

5x100 K 2:00 with fins & added drag/mesh on feet

12x25 :30 with fins @ 100 pace

100 Kick for time [1:27]
100 Easy

Total:
3700y (Kick 800y)

THUR
6x100 2x(1:20, :25, :30)
4x with fins
...50 Drill RIMO :55
...25 UW K :30
...25 1-breath :30

8x with fins
...125 1:40 (25 FL + 100 IM)
...100 BK Kick 1:30

Total:
2800y (Kick 900y)

FRI
400 Swim
300 IM KDS
4x50 :60
100 Kick

10x100 Pull 1:10

200 BE 3/4/3/5 by 25 3:30
8x25 FR :50 Fast
200 BE 3/4/3/5 by 25 3:30
8x25 Kick fast :35
200 BK Easy 3:30
8x25 :50 FL fast

8x25 Stretch cord. 1:00 (Extra 2:00 before #5 and #7)
...Odd: Against resistance
...Even: With assistance

100 Easy

Total:
3500y (Kick 200y)

Follow me on Instagram at https://www.instagram.com/mmswammer/

[hurrgtsa]

MON
8x100 2x(1:20, :25, :20, :30)
200 Kick

400 5:20
300 3:45
200 2:40
100 1:15
Rest 1:00
10x50 Kick :60
Rest 1:00
100 1:20
200 2:30
300 4:00
400 5:00

2x25 1:00 Fast
50 Easy

Total:
3600y (Kick 700y)

FRI
8x100 (Odd: 1:20/:25/:20/:30, Even: IM Drill 1:40)
2x100 IM Kick 2:00

10x
...100 1:25
...100 1:20
...100 1:15

6x100 1:40 (Desc 1->3, 4->6)

100 Scull
100 Easy

Total:
4800y (Kick 200y)


Follow me on Instagram at https://www.instagram.com/mmswammer/

[hurrgtsa]

MON
400 Swim
200 Kick
16x25 V-sprint :30 with fins (4 Swim, 4 Kick, 4 Swim, 4 Kick)

6x200 2:40/:35/:40/:30/:40/:30

12x75 IM 1:20 (Odd: Swim/Kick/Swim, Even: Kick/Swim/Kick)

3x50 2:00 (1: Swim, 2: Kick, 3: Swim) [:27, :39, :26]

100 Easy

Total:
3350y (Kick 250y)

TUES
500 Swim
100 Kick
8x50 :60 Drill/Build (Odd: FR, Even: IMO)

3x
...12x25 :30 STR (IMO by round)
...100 IM 1:30
...200 IM 3:00
...300 IM 4:30
Rest 3:00
12x25 FR with fins :30 @ 100 pace [:12]

500 Kick
100 Easy

Total:
4600y (Kick 600y)

WED
900 as 3x(200 Swim, 100 Kick)
4x25 V-sprint :30

3x
...2x25 1:00 Fast [:12, :12; :13, :13; :13, :13]
...1x50 1:00 Fast [:28, :28, :27]

6x200 (Odd: 50 Swim/100 Kick/50 Swim 3:20, Even: 75 Swim/50 Kick/75 Swim 2:45)

10x50 1:00 with Fins + added drag/mesh on feet (Odd: 25 UW K, 25 FL K on back; Even: 25 UW K, 25 BK K)

200 BK 3:00
4x50 BK :45
2x100 FR 1:30 Easy
4x50 BK :45
200 BK 3:00

50 Kick for time [:39]
50 Easy

Total:
4100y (Kick 850y)

THUR
500 Swim
200 Kick with fins
6x50 Drill with fins :55 IMOx2

12x50 FL 1:20 (Desc 1->3, 4->6, etc). [:35, :33, :30; :37, :33, :30, :37, :33, :30; :37, :34, :30]

Desc effort by each...
400 Kick 8:00
300 Kick 6:00
200 Kick 4:00
100 Kick 2:00

4x25 chutes + fins + paddles :45
50 Easy 1:30
3x25 chutes + fins + paddles :45
50 Easy 1:30
2x25 chutes + fins + paddles :45
50 Easy 1:30
1x25 chutes + fins + paddles :45

50 FL fast [:29]
100 Easy

Total:
3150y (Kick 1200y)

FRI
400 Swim
300 IM KDS
4x50 :60
100 Kick

6x100 1:45 as 25 Kick/50 easy-arms-over-kick/25 Kick
Rest 1:00
6x150 2:15 as 50 STR + 100 FR (STR IMO)
Rest 1:00
6x200 Pull 2:45 (with Finis Ultimate Drag suit)

100 Easy

300 Pull for time [3:07]
100 Easy

Total:
4200y (Kick 500y)

Follow me on Instagram at https://www.instagram.com/mmswammer/

[hurrgtsa]

MON
500 Swim
2x with fins
...100 Kick 1:45
...3x50 Drill/Build :55

6x200 (2:40/:40/:30/:40/:30/:30) [:31, :31, :28, :35, :28, :29]

5x
...75 1:30 (50 FL K on back/25 FL)
...75 1:20 (25 BK K/50 FR)
...50 Kick 1:00

50 fast [:26]
100 Easy

Total:
3350y (Kick 825y)

TUES
6x100 2x(1:20/1:30/1:25)
200 Kick
8x25 V-sprint :30

15x50 as... :55, :50, :45, :40, :35,
... :50, :45, :40, :35,
... :45, :40, :35,
... :40, :35,
... :35
5x100 Kick 2:00
15x50 as
... :35,
... :40, :35,
... :45, :40, :35,
... :50, :45, :40, :35,
... :55, :50, :45, :40, :35

6x150 Pull 2:00 (Odd: Easy, Even: Fast) [Odds: 1:45ish; Evens on 1:33-1; blue strokemaker]

100 Easy Kick

200 Kick for time [3:15]
100 Easy

Total:
4300y (Kick 1000y)

WED
500 Swim
200 Kick with fins
12x25 v-sprint with fins (4 FL, 4 BK, 4 FR) :30

3x (STR is IMO by round)
...4x200 3:20 (50 STR, 100 STR Kick, 50 FR)
...200 IM

8x25 FL :30
4x25 FL :25
Rest 1:20
4x25 FL :20

100 Easy

Total:
4500y (Kick 1400y)

THUR
700 Swim
100 Kick
4x50 Build with fins :50

20x25 :30 @ 100 pace [:13, :14->]

All 50s as (Odd: FL, Even: FR) and 6 UW K each wall
300 Kick 6:00
6x50 :50
200 Kick 4:00
4x50 :50
100 Kick 2:00
2x50 :50

10x50 :55 with fins @ 200 pace [:27 with 2 toward the end on :26]

100 Easy

Total:
3300y (Kick 700y)

FRI
400 Swim
300 IM KDS
4x50 :60 [:31]
100 Kick

3x100 Fast 2:00 [1:01, :00, :01]
Rest 3:00
5x100 2:00 at +:03 of 1st 3x100 [1:03, :04, :04, :04, :04]
200 Easy

12x50 Kick 3x(:60, :55, :60, :50)
Rest 1:00
8x25 Kick fast :40 with fins + drag/mesh on feet [:20]

With fins...
200 2:20
100 1:15
200 2:20
200 2:20
100 1:15
200 2:20

100 Kick for time [1:28]
100 Easy

Total:
4000y (Kick 1100y)

[hurrgtsa]

MON
400 Swim
200 Kick
2x
...2x50 Drill :60
...4x25 V-sprint :30

10x100 1:15 [:12, :13-:14->]

4x IMO by round
...75 Drill 2:00
...3x75 Fast 2:00 [FL :49, :50, :50; BK :53, :54, :54; BR :03, :02, :02; FR :45, :46, :44]

8x100 Kick 1:30 with fins (Odd: on side, Even: BK)
Rest 1:00
8x25 with fins (Odd: Fast UW K, Even: Fast swim) [:12-:13; :11]

100 Easy

Total:
4300y (Kick 1100y)

TUES
600 Swim
200 Kick
8x25 :30 4 Strokes fast then easy (Odd: FR, Even: IMO)

10x50 :60 @ 200 pace [:28, :30->]

4x
...4x100 1:25 [:13-5]
...1x100 IM 1:25
...1x100 1:55 Easy

400 Kick (50 Easy/25 Hard)

100 Easy

Total:
4400y (Kick 600y)

WED
500 Swim
4x100 1:30 with fins (3, 4, 5, 6 UW K off each wall)
4x25 v-sprint :30 with fins

10x50 :60 @ 200 pace [:29, :29, :29, :30, :29, :29, :29, :30, :30, :30]

4x25 Kick :30
4x50 Kick :60
4x75 Kick 1:30
4x100 Kick 2:00

1000 Swim [13:08]

8x25 Kick :40 with fins + drag/mesh on feet [:19-:20]
Rest 1:40
200 Kick for time [3:17]
100 Easy

Total:
4000y (1400y)

THUR
800 SKID
4x50 Build IIMO :60

10x25 Fast :45 with fins + paddles [:11]
400 Easy

10x100 Pull (Odd: 1:20, Even: 1:25) with Finis Ultimate Drag Suit

5x100 Pull 1:30 (Desc 1->3, Easy 4, Fast 5) [#5 :58]

100 Easy

Total:
3250y (Kick 200y)

FRI
400 Swim
300 IM KDS
4x50 :60 [:31]
100 Kick

4x
...4x25 1:00 Fast with fins + paddles + chute [:13-:14]
...1x50 Kick Fast with fins + chute [:43-40]
...100 Easy 2:30

5x200 2:40/:35/:30/:35/:30

50 Easy kick with mesh/drag on feet
200 Kick for time [3:10]
100 Easy kick

50 Easy pull with mesh/drag on feet & chute
300 Pull for time [3:04]

100 Easy

Total:
3800y (Kick 750y)

[hurrgtsa]

MON
400 Swim
4x75 IM 1:20
6x50 :60 (Odd: Kick/Build, Even: Drill/Kick)

4x200 (Odd: 50 swim/100 Kick/50 swim 3:20, Even: 75 Swim/50 Kick/75 Swim 2:45)
4x100 1:15
4x200 (Same as above)

6x100 Kick 2:00/1:55/1:50/2:00/1:50/1:45

3x100 3:00 fins + paddles [:50, :50, :50]
100 Easy

Total:
4000y (750y)

TUES
500 Swim
200 Kick
6x50 :60 Drill/Build (Odd: IMO, Even: FR)

10x50 Kick :60 (with added drag/mesh on feet)
Rest 1:00
20x25 :30 @ 100 pace [:13, :14->]

3x (All easy)
...100 IM 1:30 [1:20-1]
...100 BK 1:40 [1:27-8]
...100 BR 1:50 [1:38~]
...200 IM Kick 4:00

12x25 FL :30 @ 100 pace [:14, :14, :14, :15->]
Rest 2:00
4x25 FL :30 fast [:13, :14, :14, :14]

100 Easy

Total:
4000y (Kick 1300y)

WED
5x100 (Odd: 1:20, Even: 1:25)
10x50 with fins :55 (Odd: Drill, Even: 6 UW K each wall)

500 easy (50 FL/75 BK)

4x100 Kick 2:00 (Last 25 fast)
4x25 Kick fast :45
3x100 Kick 2:00 (Last 50 fast)
4x25 Kick fast :40
2x100 Kick 2:00 (Last 75 fast)
4x25 Kick fast :35
1x100 Kick 2:00 (fast)
4x25 Kick fast :30

8x25 strech cord 1:00 (Odd: against resistance, Even: with assistance) [Odd: 14, :14, :15 :14, Even: :12, :12, :11, :11]

1x25 stretch cord (against resistance) [:13]
75 Easy

Total:
3200y (Kick 1400y)

THU
DNS

FRI
400 Swim
300 IM KDS
4x50 :60
100 Kick

3x
...200 IM 3:00
...100 1:15
...100 Kick 2:00
...100 1:15
...200 IM 3:00

100 Easy

Total:
3200y (Kick 500y)

[hurrgtsa]

MON
4x (continuous)
...100 Swim
...75 FL/BK/BR Drill
...75 Kick

3x
...4x100 1:15
...200 BK 3:00

2x
...3x100 Kick with fins 1:30
...3x50 :60, Desc 1->3
Easy 50
Rest 3:00
50 Fast with fins [:23]

100 Easy

Total:
3900y (Kick 900y)

TUES
500 Swim
200 Kick
6x50 :55 with fins Drill/Build (Odd: IMO, Even: FR)

8x25 Fast kick :40 [:20-22]
Rest 1:40
10x50 :60 @ 200 pace [:28, :29, :29, :30, :29, :29, :30, :29->]
Rest 1:00
12x50 Kick 3x(:60/:50/:55/:50)

5x200 with fins 2:20 (Desc 1->5) [2:17, :16, :16, :15, :13]

100 fast kick with fins [1:10]
100 Easy

Total:
3500y (Kick 1100y)

WED
500 kick

3x
...3x150 IM Kick 3:15/3:00/3:15
...100 FR Kick 2:00

12x25 with fins :30 (Odd: 10 UW K fast, Even: FLob K easy)

50 kick for time
50 Easy

Total:
2550y (Kick 2550y)

THU
400 FRIM kick
12x25 Kick :30 (12.5 fast) (Odd: IMO, Even: FR)

20x50 Kick 5x(2x:60, 2x:55)

2x
...6x25 Kick fins + chute :30
...2x25 Kick fins easy :30

100 Kick for time

300 Easy FLob kick with fins
50 easy

Total:
2550y (Kick 2550y)

FRI
500 Kick as 5x100 IM
8x25 with fins :40 (Odd: 10 fast UW K, Even: Fast UW K)

4x75 3:00 fast kick
200 Easy kick

Total:
1200y (Kick 1200y)

[hurrgtsa]

MON
500 IM Kick
4x50 Kick 1:15 Build IMO

3x75 FR Kick 1:20
25 Easy BR Kick :30
300 FL Kick 5:00
Rest :30
3x75 FR Kick 1:20
25 Easy

400 Easy FLob kick with fins

6x100 1:30 kick with fins 2x(Board, side, back)

50 Kick for time
50 Easy

Total:
2600y (Kick 2600y)

TUES
1000 SKIPS

10x200 (Odd: 2:45 75 Swim/50 Kick/75 Swim, Even: 3:20 50 Swim/100 Kick/50 Swim)

10x50 Kick 1:00 with fins + drag/mesh on feet

200 Kick for time [3:11]
100 Easy

Total:
3700y (Kick 1650y)

WED
600 Swim
200 Kick
8x25 :30 IMO with fins (Odd: fast UW K 12.5, Even: fast 15)

8x50 2x(3 fast/1 easy); Odd: 1:00, Even: 1:30 with Finis Ultimate Drag suit [:30, :31, :30; :31, :31, :30]

3x
...2x100 1:20
...1x100 1:15
...1x100 1:20
...1x100 1:10 [:09, :10, :11]

12x25 FL :30 [:14, :15, :15, :15, :15, :16, :16, :16, :15, :16]

5x100 Kick (Odd: 1:50, Even: 2:00)
Rest 2:00
8x25 Kick fast :45 [:18, :19, :18, :18, :19, :19, :19, :18]

100 Easy

Total:
4000y (Kick 900y)

THU
400 FRIM
100 Kick
6x50 :60 (Odd: BC, Even: Drill)
8x25 V-sprint :30

20x25 :30 with fins [:12 except :11 on #7]

6x200 (Odd: BK/BR 3:30 (#1: by 25s, #3: by 50s, #5: by 100s), Even: FR 2:30) [Evens on 2:19]

8x25 1:00 fins + paddles + chute

50 fins + paddles fast [:21]
100 Easy

Total:
3050y (Kick 100y)

FRI
400 Swim
300 IM KDS
4x50 :60
100 Kick

2x
...3x50 2:00 fast [:27]
...200 Easy 4:00

16x100 Pull 1:15 [red strokemaker, most on 1:07-8, last several on :09, and #16 :10]

8x25 Drill with fins

4x25 against stretch cord 1:15 [:14, :15, :15, :16]
Rest 1:00
4x25 against stretch cord FL 1:30 [:17, :18, :18, :17]
Rest 3:00
4x:60 (:30 kick against stretch cord, :30 rest)
Rest 3:00
4x25 (2 FR, 2 FL) 2:00 (Odd: against cord, Even: with cord). [:13, :11; :16/7, :12]
Rest 3:00
1x25 against stretch cord [:14]

100 Easy

Total:
4025y (Kick 300y)

[hurrgtsa]

MON
400 FRIM
200 IM Kick
4x25 V-sprint :30
4x25 2 breaths :30
4x25 V-sprint :30

4x100 1:10 [:08, :08, :09, :10]
100 Easy 3:00
3x100 1:10 [:09, :11, :12]
100 Easy 3:00
2x100 1:10 [:08, :11]
100 Easy 3:00
2x100 1:10 [:09]

2x
...4x75 Kick 1:30 with added drag/mesh on feet
...50 Kick Easy 1:30
...100 Kick fast [1:35, 1:33]

8x25 against stretch cord 1:00. [:15, :16, :17, :17, :16, :16, :16, :16]

4x25 with stretch cord 2:00 [:11]
100 Easy

Total:
3600y (Kick 1100y)

TUES
500 Swim
200 IM Kick, Build by 50
12x25 :30 (Odd: Build, Even: 15y Fast). Alternate every 2 by IMO/FR

(Same set as MON)
4x100 1:10 [:08, :09, :09, :09]
100 Easy 3:00
3x100 1:10 [:09, :10.9, :10]
100 Easy 3:00
2x100 1:10 [:08, :11]
100 Easy 3:00
2x100 1:10 [:07]

Desc effort by each
400 Kick 8:00 [7:27]
300 Kick 6:00 [5:23]
200 Kick 4:00 [3:27]
100 Kick 2:00 [1:35]

9x50 FL 1:20, Desc 1->3, etc [:34, :32, :30; :36, :32, :30; :34, :33, :30]

8x25 Fast 1:00 with fins + paddles + chute [:14, :14, :14, :13, :13, :13, :13, :14, :13]

100 Easy

Total:
4050y (Kick 1200y)

WED
8x75 (4 FR x 1:00/1:10/:55/1:05, 4 FL/BK/BR x 1:15)
200 Kick
8x25 V-sprint :30

6x100 (3x4:00, 3x5:00), Best effort [:58, :59, :59, :59, :00, :01 - was a total mess on the last one]

12x100 1:30 Easy as 2x
...3x50 FL/50 STR (STR as BK/BR/FR)
...100 BK

4x25 1:00 @ 100 pace (with Finis Ultimate Drag Suit)
4x25 1:00 @ 100 pace (with Finis Ultimate Drag Suit + fins + paddles)
Rest 1:00
4x25 1:00 @ 50 pace with fins + paddles [:10]

100 Easy

200 Kick for time [3:09]

100 Easy

Total:
3800y (Kick 400y)

THUR
500 Swim
8x50 :55 Kick with fins (25 UW, 25 BK)
8x25 :30 15y Fast (Odd: FR, Even: IMO)

16x25 IMOx4 :30 @ 100 pace [:13, :18, :20, :14; :15, :18, :20, :14; ...same for next 2]

1000 Pull, no paddles. BE 2/3/2/4/2/5 by 50

4x25 1:30 with stretch cord assistance [:12]

100 Easy

Total:
2800y (Kick 300y)


Follow me at https://www.instagram.com/mmswammer/

[hurrgtsa]

MON
400 Swim
200 Kick
8x25 :30 IMO (Odd: 12.5 Fast UW, Even: 15y Fast)
4x50 Drill :60

4x100 1:10 [:07, :10, :10, :13]
100 Easy 3:00
2x
...3x100 1:10 [Missed last 1 or 2 of both rounds]
...100 Easy 3:00
3x
...2x100 1:10 [:09, :11/2]
...4x25 Easy :45
4x
...1x100 1:10 [:09]
...50 Easy 1:00

8x25 :60 @ 100 pace, finish on feet [:13]

100 Kick for time [1:30 (:40 at 50)]
100 Easy

Total:
4200y (Kick 300y)

TUES
500 Swim
400 IM (50 Kick, 25 Drill, 25 Swim)
4x25 IMO (15y Fast) :30

16x25 :30 @ 100 pace. [:12, :13, :13, :14, :14, :14, :13, :14->]

2x100 1:20
1x100 1:15
1x100 1:20
1x100 1:15
2x100 1:20
1x100 1:10
1x100 1:20
1x100 1:10

4x (Rounds 1-3 with Finis Ultimate Drag Suit)
...3x75 Desc 1-3 (Rnd 1: FR 1:20, Rnd 2: FL 1:30, Rnd 3: Kick 1:45, Rnd 4: FR 1:20) [Last on :47]
...25 Easy 1:00

200 Easy

Broken 100 (50, Rest :10, 25, Rest :05, 25) [:54 (:26 at the 50)]
100 Easy

Total:
3900y (Kick 450y)

WED
6x100 (Odd: FR 1:20, Even: BK 1:30)
200 Kick
4x25 Drill :30
4x25 15y Fast :30

3xBroken 100 + 50 easy 4:00 (50, :10 Rest, 25, :05 rest, 25) [:54, ?, ?]

50 Easy

8x150 Pull (Odd: Easy 2:30, Even: Fast 2:00)
8x75 Kick fins + DragSox (Odd: 1:30, Even: 1:20)

100 Easy/Drill

8x25 :55 @ 100 pace, finish on feet

200 Easy BE 3/4/3/5

50 fast fins + paddles 2:00
2x25 Fast fins + paddles 1:00

100 Easy

Total:
4000y (Kick 800y)

THU
400 Swim
6x25 :45 with fins as (12.5 fast, flip mid-pool, sprint back to wall)
14x25 Kick as 2x
...2 fast, 1 easy :35
...3 fast, 1 easy :40

12x50 1:20 FL (Desc 1->3, etc) [Fast on :30]

400 FRIM 6:00
300 FRIM 4:30
200 FRIM 3:00
100 FRIM 1:30

10x25 with chute, 12.5 fast as
...1-2) no equipment
...3-4) fins
...5-6) fins + paddles
...7-8) fins
...9-10) no equipment

10x25 1:00 with stretch cord (odd: against, even: with) Extra 1:00 rest after #8 [:14-15; :11-12]

8x25 :50 UW K with fins

100 Broken FL (50, :10 rest, 25, :05 rest, 25) [:00 (:29 at the 50)]
100 Easy

Total:
3500y (Kick 550y)

FRI
400 Swim
300 IM KDS
4x50 :60
100 Kick

8x50 Drill :55 with fins

4x (Easy with fins)
...100 IM 1:30
...200 IM 3:00

300 Easy kick
100 Easy

Toal:
3000y (Kick 500y)

[hurrgtsa]

MON
400 Swim
2x
...4x50 Drill :10 rest (25 IMO, 25 FR)
...4x25 :30 (15y Fast), 1st round swim, 2nd round kick

8x150 3:00 with fins + paddles
...(Odd: 100 goal time + 50 easy [:49, :50, :50, :49]
...(Even: 50 goal time + 100 easy [:23]

2x
...2x125 1:40
...1x100 BK 1:30
...1x100 FR 1:20
...1x100 BR 1:40

8x25 @ 100 pace, :50, finish on feet [:13]

4x75 Kick 1:30 with fins + chute (12.5 fast, 12.5 easy)
Rest 1:00
4x75 Kick 1:30 with fins + mesh/drag on feet, Desc 1->4
Rest 2:00
4x50 Kick 1:20, Desc 1->4 [:49, :47, :43, :40]

100 Easy

2x
...25 Fast with fins + paddles [:10]
...25 Easy, Rest 1:00

100 Easy

Total:
4600y (Kick 900y)

TUES
500 Swim
100 Kick
8x50 :10 Rest IMO (25 Drill, 12.5 fast, 12.5 easy) (Odd: Fast as kick, Even: Fast as swim)

12x25 :30 @ 100 pace [:12, :13->]

5x200 (Odd: 2:45, Even: 2:40)

12x25 FL :30 @ 100 pace [:14, :15->]

300 Easy kick

4x25 1:30 against stretch cord resistance [:14]
100 Easy

Total:
3100y (Kick 500y)

WED
400 FRIM
100 Kick
4x75 FL/BK/BR 1:20
8x25 with fins :40 (12.5 fast, flip mid-pool, sprint back to wall)

10x50 @ 200 pace (6x1:30, 1x1:20, 1x1:10, 1x1:00, 1x:50) [:28, :28, :27, ... , :27, :28]

50 Easy

4x
...2x25 FL :30 Easy
...200 FRIM 3:00 Easy

8x25 :45, @ 100 pace, finish on feet [:13]

3x
...25 against stretch cord resistance 1:00 [:14, :13, :13]
...25 with stretch cord assistance 3:00 [:11]

100 Easy

Total:
3000y (Kick 100y)

THUR
OFF

FRI
400 Swim
300 IM KDS
4x50 :60 [:29, :30, :30, :30]
100 Kick

3x
...Broken 100 2:00 as 50, :10 rest, :25, :05 rest, 25 [:51 (:25 at the 50), :53 (:26 at the 50), :54 (:26 at the 50)]
...Easy 200 (no interval)
...Rest 1:00

10x25 :30 @ 100 pace (4 FL, 3 BK, 3 BR) [:13, :14, :14, :15; :17; :19]
Rest 1:00
8x25 Kick :40. [:18, :19-:20 ->]
Rest 1:40
6x25 :40 @ 100 pace, finish on feet [:12, :13->]

4x200 Easy pull (Odd: FR 2:45, Even: BK 3:15) [Finis Agility paddles, FR on 2:27ish, BK on 3:00ish]

5x
...25 fast fins + paddle + 25 easy 2:00 [:09, :10, :09, :09, :09]
...Extra 1:00 rest before #5

100 Easy

Total:
3650y (Kick 400y)

[hurrgtsa]

TAPER WEEK

MON
6x100 (Odd 1:20, Even 1:30)
200 Kick
8x25 :40, 15y Fast (Odd: FR, Even: IMO)

Broken 100 2:00 (50, :10 rest, 25, :05 rest, 25) [:52 (:26 at the 50)]
100 Easy 2:00
2x
...4x50 :50 Desc 1->4
...2x100 1:20
...1x100 1:15
100 Easy 3:30
Broken 100 FL [:59 (:29 at the 50)]

8x25 Turns from middle of pool :40

100 Easy

2x
...25 all out [:12, :11]
...25 easy, Rest 2:00

100 Easy

Total:
2900y (Kick 200y)

TUE
500 Swim
4x50 Drill :60 IMO
12x25 :40 as 4x(1: 12.5 Fast Kick, 2: 6 Fast UW K, 3: 15y Fast)

100 IM Fast [1:05]

1000 easy as 4x(100 IM , 75 K, 50 FR, 25 K)

4x
...50 Fast 1:30 [:26, :26]
...25 Fast 1:30 [:12, :11]
...25 Easy 2:00

100 Easy

Total:
2600y (Kick 500y)

WED
2x (All on :10 rest)
...300 Swim
...50 Kick
...50 Drill
...50 Build
...25 UW K
...25 15y Fast

100 Easy

50 FL fast [:27]
100 Easy BE 3/4/3/5

6x25 :35 @ 100 pace, finish on feet [:13, :13, :13, :13, :14, :14]
200 Easy pull BE 3/4/3/5

2x25 with stretch cord assistance, on ~3:00 rest [:11]
200 Easy pull 3/4/3/5

100 Fast [:55]
200 Easy

2x
...25 fast from dive [:11]
...75 Easy

100 Easy

Total:
2450y (Kick 150y)

THU
400 Swim
300 IM KDS
4x50 :60
100 Kick

Broken 100 (50, :10 rest, 25, :05 rest, 25) [:52 (:26 at the 50)]

300 Easy kick

2x
...25 fast [:11]
...75 easy

100 Easy

25 from dive
75 Easy

200 IM Drill

50 from dive
150 Easy

Total:
2200y (Kick 500y)

FRI
400 Swim
300 IM KDS
4x50 1:15 [:29-:30]

2x
...25 fast [:11]
...25 Easy

200 Easy

Total:
1200y

[hurrgtsa]

MON
Off

TUE
500 Swim
4x125 IMO (50 Kick, 50 Drill, 25 Swim), :15 rest

400 RIM 6:00
4x100 FR K 2:00
300 RIM 6:00
3x100 BR K 2:00
200 RIM 6:00
2x100 BK K 2:00
100 RIM 6:00
1x100 FL K 2:00

50 fast [:25]

100 Easy

Total:
3150y (Kick 1200y)

WED
400 Swim
200 Kick
400 FRIM
8x25 :35 UW K with fins

400 FR 5:30
4x100 1:15
400 FR 5:30
4x100 1:15
400 BK 6:30
4x100 1:15

12x25 :30 FL @ 100 pace, 4 UW K each wall [:14-:16]

100 Easy

Total:
3800y (Kick 400y

THU
8x100 2x(1:20/:25/:20/:30)
8x25 :30 (Odd: Drill, Even: UW K)

3x300 with fins 3:30
6x50 Kick 1:10 (Desc 1-3, 4->6)
3x200 with fins 2:20
6x50 Kick 1:20 (Odd: Easy, Even: Fast)
3x100 with fins 1:10

8x25 :40 (Odd: 8 Fast UW K then easy, Even: Easy, no breath)
100 Easy

Total:
3700y (Kick 700y)

FRI
400 Swim
300 IM KDS
200 Pull
100 Kick

200 FL Easy 3:30 [150 swim, 50 1-arm]
4x100 Indiana IM 1:30
200 BK Easy 3:30
4x100 Indiana IM 1:30
200 BR 3:30
Rest :30
200 IM [2:36?]

20x50 @ 200 pace as... [All on :29-:30]
...6x :60
...1 Easy :60
...4x :55
...1 Easy :60
...3x :50
...1 Easy :60
...2x :45
...1 Easy :60
...Last one, fast one

100 Easy

Total:
3700y (Kick 200y)

[hurrgtsa]

MON
400 FRIM
200 IM Kick
4x with fins
...50 Drill :55
...25 UW K :30
...25 Fast :30

7x200 (1 @ 2:40, 2 @ 2:30, 2 @ 2:40, 2 @ 2:30) [:24, :21, :24, :35, :35, :27, :28]

400 Kick as 4x(50 easy, 50 hard, 12.5 easy, 12.5 hard, 12.5 easy, 12.5 hard)

4x with fins
...25 Easy :30
...50 :30
...75 Easy 1:05
...100 1:05

400 FL K on back
100 Easy

Total:
4300y (Kick 1000y)

TUES
400 Swim
400 IM (Drill/Swim by 25)
200 IM Kick

9x50 FL (6 @ :55, 1 @ :50, 1 @ :45, 1 @ :40) [:33, :35->, :37, :38]
150 (100 BK/50 BR) 2:15
50 Easy 2:00
7x50 FL (4 @ :55, 1 @ :50, 1 @ :45, 1 @ :40) [:33, :35->, :37, :38]
150 (100 BK/50 BR) 2:15
50 Easy 1:50
5x50 FL (3 @ :50, 1 @ :45, 1 @ :40)
150 (100 BK/50 BR) 2:25
50 Easy 1:30
3x50 FL (1 @ :50, 1 @ :45, 1 @ :40)
150 (100 BK/50 BR) 2:15
50 Easy 1:00
1x50 FL :40
150 (100 BK/50 BR) 2:20
50 Easy

3x100 Pull 2:00 [:57, :56, :57 (red strokemaker)]
100 Easy

Total:
3650y (Kick 200y)

WED
8x75 2x(1:00, 1:10, :55, 1:05)
8x50 Drill/Build IMO :55

150 Pull 2:00 (Desc by 50s)
3x100 BK 1:30
Rest/Equipment :15
300 Pull 3:45 (Desc by 100s)
3x100 BK 1:30
Rest/Equipment :15
450 Pull 5:15 (Desc by 150s)
3x100 BK 1:30
Rest/Equipment :30
600 Pull 6:30 (Desc by 200s) [6:24]

4x IMO
...100 Kick 2:00
...75 Drill 1:45
...75 Fast 1:15. [:49, ?, 1:01, :43]

100 Easy

Total:
4500y (Kick 400y)

THU
800 Swim
8x25 UW K fins :30

8x200 (Odd: 3:20 (50 Kick/100 Swim/50 Kick), Even: 2:45 (75 Swim/50 Kick/75 Swim))

4x
...4x25 FL :30
...150 2:15 2x(25 BK/BR/FR)

Desc effort by each
400 Kick 8:00 [7:44]
300 Kick 6:00 [5:34]
200 Kick 4:00 [3:32]
100 Kick 2:00 [1:36]

100 Easy

Total:
4700y (Kick 1800y)

FRI
400 Swim
300 IM KDS
4x50 :60
100 Kick

20x25 :30 @ 100 pace IMOx5. [:13, :16, :19, :14; :15, :17, :19, :14; :14, :17, :19, :14; :15, :17, :19, :14]

1000 pull, no paddles 8x(25 Easy, 50 Hard, 25 Easy, 25 Hard)

100 Easy
300 Pull for time [2:59, red strokemakers]
100 Easy

Total:
3000y (Kick 200y)