Workout Central

Terms:
IHK = "I Hate Kicking" This drill is designed to build leg speed.  Typically 50 yards
in distance, swimmers will kick as hard as they can to build sprint speed.  Sometimes
swimmers will wear fins.
SPD = "Stroke Per Distance"  This drill is designed to work on swim efficency.  Keeping
the number of strokes down, but keeping speed up.
Hypo(1,3,5,7) = breathing per stroke. For example, Hypo3 is breathing every (3) three strokes.
TMF = Ten Meter Finish.  This drill is designed to focus on finishing strong during the
last 10 meters (12.5 yards) of a swim.  Swimmers will build into the swim and then put their
Head down and grind it out to the finish.
5th Stroke Drill = underwater dolphin kick in streamline position.  Coach will give a
certain number of "explosive" dolphin kicks to perform.  Typically done in sets
of 25's
Tarzan Drill- fairly simple, swim freestyle with head up out of water.  Look forward
and keep your head still.  Find something to fix your eyes on so your head does not 
bounce around.

Workout #1
450 Swim (5+2 = 5 lengths free+2 lengths non-free)
350 Kick
250 Pull
3 x 50's on 1:00
3 x 4 x 50 IHK with 2:00 rest between each 50 (IHK = I hate kicking drill = all out 50 kicks)
    1 x 300 long stroke swim after each IHK set
6 x 125 Free on 2:20 (50 Free/25 Stroke/50 Free)
300 Cool-Down

Workout 2
12 x 100 rest:30 after each 100
    #1 = Free, stretched, bilateral breathing
    #2 = Pull, no paddles
    #3 = Kick, free
    #4 = Weakest stroke (fly = drill)
10 x 50 kick Breast, no board, hand on back, on 1:30
2 x
    2 x 100 Breast (25 r, 25 l, 50 swim)
    1 x 200 Breast swim with double underwater pull-throughs
    2 x 100 Breast (50 4 stroke breast+1 full fly, 25 pull with free kick, 25 swim)
    1 x 200 Breast (same as before)
    all with :30 rest
10 x 25 Free sprints on :30
300 Cool-Down

Workout 3
1200 (8 length Free+ 2 lengths Drill choice+ 2 length kick choice) 24 mins
12 x 75 pull free (with pads) on 1:30 - Bilateral breathing
Mountain series all Free
50 on 1:00
100 on 2:00
150 on 2:30
200 on 3:00
200 on 3:00
150 on 2:30
100 on 2:00
50 on 1:00
4 x 50 IHK on 2:00 (fins)
1 x 600 Cool Down

Workout #4
1000 - 500 Stretch free working on long streamline, 500 Kick
6 x 100 on 2:00 (25R/25L/50 Flicker)
10 x 50 on 1:00 head position drill - looking down at bottom of pool, hips up.
6 x 125 Free on 2:15
5 x 150 Free on 2:30
10 x 50 kick, Fly, no board on 1:00
300 Cool Down

Workout #5
200Swim/200Kick/200Pull
8 x 50 on 1:00 Free Focus on form and turns
Build 1-4 - hold form, tight streamlines off of walls
4 x 200 rest:30
#1 - Full 200 head down, hips up, bilateral breathing
#2 - Break at 100 r:10 build each 100
#3 - Break at 50 r:10 work on finish of stroke
#4 - Break at 25 r:10 hold strong kick
1 x 100 recovery kick
10 x 100 Free on 1:50 Bilateral Breathing
300 Cool Down

Workout #6
Objective for today: I.M. and Stroke
300 Free Hypo3 + 300 I.M. Drill + 250 Kick 50 free/50 stroke
4 x 50's on 1:00 Free
5 x 100 Kick on 2:00, fins, butterfly on side, one arm at side and other out in front.
16 x 50s rest:15
    4 x {1 x 50 25r/25l
        {1 x 50 "X" Fly
        {1 x 50 3 Strong stroke and break into Free
        {1 x 50 Swim (Stroke)
5 x 200 I.M. on 3:30
400 Cool Down
(3750)

Workout #7
400 Stretch Free, 75 Hypo3/25 Hypo1
1 x {4 x 75 50 3stoke free+3 stroke back/25 choice of back/free on 1:20
    {1 x 100 Free build up on 1:45
    {4 x 75 Stroke on (Fly, Back on 1:15, Breast on 1:25)
800 Pull Paddles, Pullband, and snorkel (if you have)
(Work on anchoring. Pulling the body through the water. Focus on pushing to the 
back and finish of stroke)
10 x 150 on 3:00
    Odd#'s - 25 Fly/50 Back/25 Breast/50 Free
    Even#'s - 50 Fly/25 Back/50 Breast/25 Free
6 x 25's on Coaches Go - SPRINTS
500 Cool Down
(4050)

Workout #8
Goal: Work on Freestyle stroke efficiency
1000 Swim, Kick, Pull, Swim (18 mins)
10 x 100 Freestyle Stoke Count on 2:00
    Taking into account push-off and streamline the following stroke count is based 
    on height.  If you are not making stroke count, then kick to wall.
       5-8 to 6-0 = 10 strokes
       5-5 to 5-7 = 11 strokes
       5-2 to 5-4 = 12 strokes
       4-11 to 5-1 = 13 strokes
10 x 50's kick, fins, on 1:00 12 kick switch.
12 x 100 on 1:50 (50 Free/25 back/25 Free)
6 x 25 on Coaches Go
500 Cool Down
(4350)

Workout #9 
1500 (7 lengths Free/2 lengths kick/ 3 lengths drill)
10 x 50 Water Flick drill - work on finishing the stroke on 1:00
5 X 100 Free on 2:00 Stroke Count
5 x 400 on 8:00
  Butterfly - 3 strokes fly+ 6 strokes breast
  Freestyle - every 3rd 25 is backstroke
4 x 4 x 25 IHK Fins for sets 1-3 on 1:00
500 Cool Down
(5400)

Workout #10
1100 (6 lengths free + 1 length weakest stroke + 2 Kick)
8 x 100 Free Stroke Count on 1:55
10 x 75 Kick on 1:20 fins - 25 12kick switch/25 10 kick switch/25 8 kick switch)
12 x 200 Pull with paddles and snorkel on 3:00 If no snorkel, then 50 Hypo3, 
50 Hypo5, 50 Hypo7, and 50 Hypo3
8 x 25 Sprints on Coaches Go
400 Cool Down
(5650)

Workout #11
Focus is on mid-distance swimming and upper body conditioning.
400 Free (stretch your stroke out and work long streamlines)
200 Kick with board
300 Pull no paddles
12 x 100's rest :20
    Odd#s = IM Drills
    Even#s = Free (25 Drill, 25 SPD, 25 Drill, 25 Strong)
5 x 200 Pull Freestyle with paddles on 3:00/3:15 (Snorkels optional)
1 x 350 Stretch Free focus on bilateral breathing
5 x 200 Pull Freestyle with paddles on 2:45/3:00
4 x 50 TMF on 1:30
400 Cool Down
(5050)

Workout #12
Goal: Working on finish of stroke in drills: Freestyle speed
800 (4 lengths free + 2 lengths kick + 2 lengths drill + 100 IM)
==
4 Rounds of the following
     4 x 50 Descending 1-4 on 1:15
     100 sculling (25 on stomach hands at side/25 on back hands at side)
    Odd#s Free
    Even#s Stroke (no Free)
==
4 x 50 IHK with fins on 2:00
20 x 100 Freestyle
    5 on 1:40 
    5 on 1:30
    5 on 1:25
    5 on 1:15
6 x 25's on Coaches Go
300 Cool Down
(4650)

Workout #13
2 Rounds
300 Free (75 Hypo3 + 25Hypo1)+ 200 kick no board + 400 IM Drill + 5 x 50's on 1:00 
6 x 200 Backstroke (50 medium/100 medium-hard/50 medium) rest :30
500 Pull with snorkel and paddles
8 x 50's over/unders from a push on 2:00
500 Cool Down
(4900)

Workout #14
600 Free focus on long streamlines off the wall, Hypo3 breathing
16 x 50 water flick drill freestyle on 1:00
10 x 100 kick free (12 kick switch, 10 kick switch, 8 kick switch, 6 kick switch)
fins, on 2:00
300 swim - choice to get arms warmed up
10 x 150 Even# 2 stroke fly to free for 1st 25, then add 1 stroke per 25 on 3:30
         Odd# 3 stroke fly/6 strokes breast on 4:00
8 x 25 Sprints on coaches go.
300 cool down
(4700)

Workout #15
9 x 100 3 on 2:15: 3 on 2:00: 3 on 1:45
4 x 50 IHK on 2:30
300 Pull
==
2 rounds
16 x 25's Progressive fly, starting at 2 strokes on :35
8 x 50's 2 strokes fly - 4 strokes breast on 1:10
4 x 100 12.5 fly/12.5 free on 2:00
==
200 kick
15 x 100 Free (3rd 25 backstroke)on 1:50
300 Cool Down 
(5800)

Workout #16
1000 S,K,P,S (250 each)
2 rounds of following
25 Free on :30
75 Free on 1:15
150 Free on 2:30
75 Free on 1:15
25 Free on :30
==
200 Free - alt 25 catch-up stroke/25 waterflick
5 x 100 on 2:00
    #1 - 25 Fly/75 Free
    #2 - All Free Work 3rd 25
    #3 - 25 Back/75 Free
    #4 - All Free Work 2nd 25
    #5 - 25 Breast/75 Free 
===
200 IM
175 drop a 25 Fly
150 drop 25 Fly and 25 Free
125 drop 25 Fly, 25 Back, 25 Breast
100 IM
300 Cool Down
(4050)

Workout #17
1500 Free Stretch, 75 Hypo3/25 Hypo 1
10 x 100 Kick with fins on 1:50 try to hold 1:15
100 Stretch to get arms awake.
8 x 200 free on 3:00/3:15/3:30 
    4 - pulling with paddles and snorkel
    4- swim
6 x 50 sprint on Coaches Go!
200 Cool Down
(4700)

Workout #18
800 S,K,P,S
12 x 75 kick, fins, on 1:30 - start 12 kick switch then drop 2 kick per 25.
10 x 100 Free - 10 stroke per 25 swims on 2:00 (at 10 strokes, kick on side to wall)
200 Backstroke - nice long strokes
==
2 rounds Focus on solid 6 beat kick, head down/hips up, good body roll, Hypo3
8 x 25's Free on :30
6 x 25's Free on :25
4 x 25's Free on :20
200 Stretch
==
4 x 50 IHK on 2:00
200 Cool Down
(4600)

Workout #19
750 (3 lengths swim + 2 length kick + 2 drill swim)
12 x 100 Free on 2:00/2:10 (50 Catch-up/25 Kick on side, switch at 12.5, 25 Swim)
15 x 50 5 strokes Free-5 strokes Back on 1:00
10 x 125 on 2:20 (25 Back/75 Free/25 Back)
6 x 25's on coaches go.
200 cool down
(4300)

Workout #20
1050 S, K, P
14 x 50 on 1:15 25 Kick Breast (hands on back)/25 Breast pull with Free kick
1 x 200 double underwater pull Breast
1 x 200 Back or Free swim
15 x 150 50 3 strokes Breast+ 1 Stroke Fly, 50 5 strokes Breast+ 2 Stroke Fly, 
+ 7 Strokes Breast+3 Strokes Fly on 3:30
300 cool down
(4700)

Workout #21
400 Swim + 300 Kick + 200 Pull + 100 IM
10 x 100 Free 25 R arm/ 25 L arm/ 25 Kick/ 25 Swim on 2:15
3 rounds of following
    1 x 200 Smooth Freestyle - Hypo3 on 3:15
    4 x 50 Free Descend 1-4 on 1:00
    1 x 200 50 Catch-up/50 Water-flick/100 focusing on 6 beat kick on 3:15
==
2 rounds
    4 x 50 IHK on 2:00
    1 x 200 Stretch swim
==
5 x 100 Pull on 2:00 3/5/7/9 breathing per 25
6 x 25's on coaches go
300 cool down
(5100)

Workout #22
800 (3 lengths swim + 2 lengths kick + 3 lengths drill)
8 x 50 Free on 1:00 
    Odd # 25 R arm/25 L arm
    Even # Swim - bilateral breathing
Mountain Climber swim
1 x 100 Free on 2:00
1 x 200 Free on 3:30/3:45/4:00
1 x 300 Free on 4:30/4:45/5:00
1 x 400 Free on 6:00/6:15/6:30
1 x 400 IM on 6:30/6:45/7:00
1 x 300 IM on 4:45/5:00/5:15
1 x 200 Stroke (no Free) r:20
1 x 100 Stroke (no Free) work hard
==
10 x 100 on 1:45 Free (3rd length kick)
400 Cool Down
(4600)

Workout #23
350 Stretch Swim
250 Kick
150 Pull
16 x 100 Freestyle on 2:00
    Odd# = Catch-up stroke
    Even# = 25 R/25 L/ 50 Water-flicker drill
5 Rounds
   4 x 75 
      Round 1 S/D/S - stroke on 1:25
      Round 2 Freestyle on 1:15
      Round 3 IM order on 1:20
      Round 4 Stroke
      Round 5 Freestyle on 1:10
200 Cool Down
(4050)

Workout #24
700 (4 length swim + 2 length Kick + 1 Drill)
2 Rounds
    8 x 25 Kick fly with fins on :30 (no board)
    3 x 50 Free Water-flicker drill on 1:00
    6 x 25 Fly on :30
==
8 x 200 Groups
Group 1 = Freestyle - 3:00
Group 2 = Backstroke (every 3rd 25 = freestyle) on 3:30
Group 3 = Breast/Fly (6 strokes breast + 3 strokes fly) on 3:45
==
1 x 600 Stretch free
8 x 25 Sprints on Coaches Go
300 Cool Down
(4400)

Workout #25
8 x 100 on 2:10 (S,K,D,S per 25)
6 x 100 (25 R/ 25 L/ 50 Catch-up) on 2:00
2 rounds
    4 x 50 IHK with fins on 2:00
    100 Stretch
==
3 Rounds (Work on good fast stroke - maintain 6 beat kick)
25 Free on :30
50 Free on 1:00
75 Free on 1:30
100 Free on 2:00
50 Free on :55
75 Free on 1:15
100 Free on 1:45
75 Free on 1:10
100 Free on 1:30
==
1 x 400 IM Drill Swim
4 x Block Start Sprints
200 Cool Down
(4650)

Workout #26
500 Free (50 S, 25 Finger Drag, 25 Water-flicker
8 x 125 75 Kick (no board) + 50 Swim rest :20
7 x 150 Pull with paddles on 50 Hypo3, 50 Hypo5, 50 Hypo7 on 3:00
200 Stretch Swim
3 Rounds
5 x 50 Free 
    Hold breathing patterns
     #1-2 Hypo3/Hypo5
     #3-4 Hypo5/Hypo3
     #5  Hypo7/Hypo3
Round 1 on 1:00
Round 2 on :55
round 3 on :50
400 Cool Down
(3700)

Workout #27
1200 (6 lengths swim + 2 lengths kick + 1 length drill + 100 stroke)
800 Pull Free - paddles and snorkel
20 x 100 Free on 2:00
    10 - 25 R/25 L/50 Catch-up
    10 - Swim Descending 1-5
400 Cool Down
(4400)

Workout #28
400 Free+400 Pull+400 Kick+400 IM Drill
8 x 50 Butterfly drill 4/2/4 on 1:10
8 x 50 Backstroke drill 5 stroke on back, 5 stroke on stomach on 1:10
8 x 50 Breaststroke drill 4/3/4 on 1:15
==
25 Fly on :30
25 Fly/25 Back on 1:00
25 Fly/25 Back/25 Breast on 1:30
200 6 strokes breast+2 stroke Fly on 4:00
25 Back on :30
25 Back/25 Breast on 1:10
25 Back/25 Breast/25 Fly on 1:30
200 75 Back+25 Breast
25 Breast on :30
25 Breast/25 Fly on 1:00
25 Breast/25 Fly/25 Back on 1:30
200 IM
==
400 Cool Down
(4250)

Workout #29
Middle Distance workout
600 200 Swim+200 Kick+200 Pull
300 Free - 25 R/25 L/50 Swim
5 x 400 Free
    #1 Straight Swim on 7:00
    #2 Broken at 200, rest :20 on 7:00
    #3 Broken at 100, rest :10 on 7:00
    #4 Straight Swim every length 4 cycles sprint then gear down to mod-hard
    #5 Pull Breathing every 3 strokes
12 x 25 kick on :40
300 Cool Down

Workout #30
Middle Distance Workout
600 S, K, P (200 of each)
1 x 100 Fist Freestyle on 2:00
1 x 200 25 Scull/25 DPS on 4:00
1 x 300 25 catch-up/25 waterflick/50 Build-up on 6:00
1 x 200 Kick (fins) 12 kick switch on 4:00
1 x 100 Free - working turns
===
8 x 25 Free Hypo3 on :30, 1 x 200 Pull on 3:30
4 x 50 Free Hypo3 on 1:00, 2 x 200 #1 I.M. on 3:30 #2 Pull on 3:30
2 x 100 Free on 2:00 Hold 85% race pace, 3 x 200 #1 IM, #2 Pull, #3 Kick (fins) 
on 3:30
4 x 100 IM on 2:00
==
4 x (50 Ez rest :15/25 Sprint Choice rest:30)
200 Cool Down
(4,200)

Workout #31
250 Swim (7+1)
250 Kick alt 25 free/25 non-free
250 Drill IM order (add an extra 50 to your weakest stroke)
12 x 50 = 3 x 50 (3 cycle swims - kick (fins)) IM order no Breast
200 Breast (3 cycle swim - kick)
2 x 2 x 100 Pull Free (25r/25l/50 swim) on 2:00
    1 x 100 Pull Breast (25r/25l/50 swim) on 2:30
    1 x 100 Pull Back (25r/25l/50 swim) on 2:30
    1 x 100 IM on 2:00
4 x 50 IHK free with fins on 2:00
200 Cool Down
Workout #32
300 Stretch Swim
10 x 75 on 1:30
    4 - 25 kick/50 swim (no Free)
    4 - 25 stroke drill/50 swim (no Free)
    2 - 25 kick free/50 build up
3 x (400 - 200 - 100)
#1 and #2 400 (50 ez, 25 fast, 25 back)
#3 400 (50 4 stroke breast/2 stroke fly, 25 Breast, 25 back)
rest :30 after 400
200's kick (fins) - 50 moderate fly, 25 fast fly, 25 moderate free
rest: 20 after 200
100's - 25 Free breathing every 5 strokes, 25 Breast, 25 Back, 25 Free Fast
rest :15 after 100
200 Stretch
12 x 25 on :40
    2 x 25 4 stroke Breast+2 stroke fly - try not to pause between Br and Fl
    2 x 25 4 cycle sprint free - no breathing
200 Cool Down
(3850 yards)

Workout #33
Objective: I.M. and working on the 5th stroke (dolphin kick)
100 Stretch Free+100 Kick+100 Pull+4 x 25 Free on :30
12 x 50 on 1:00 with fins
    4 - fly
    4- back
    4 - free
1 x 200 kick Breast
100 ez
1 x 400 IM Drill Swim rest :30
    Fly = 4 Breast+2 Fly
    Back = Touch back with three kick hold
    Breast = 1 pull+ 2 kick (head stays in inline position on second kick)
    Free = Catch-up
2 x 300 IM  25 r arm/25 l arm/25 swim rest :30
3 x 200 IM 25 kick/25 swim rest :30
4 x 100 IM on 2:00
100 ez
16 x 25 undwater dolphin kick drill (the 5th stroke) on :45
   4 = 13 kick
   4 = 11 kick
   4 = 9 kick
   4 = 7 kick
    After completing the kick, swim free to end of lane.
400 cool down swim
(4100 yrds)

Workout #34
Objective: Freestyle skills and technique
200Free + 200 Kick + 4 x 50 on 1:00 + 4 x 25's build 1 to 4 on :45
16 x 25's 5th Stroke drill (13, 11, 9, 7) on :45
20 x 50's on 1:15 (focus is on technique not speed)
    1-5 Catch-up
    6-10 Touch-back
    11-15 Zipper
    16-20 Finger Drag
5 x 100 Free on 2:00 (snorkel) 
     Focus is going to be on getting the hand to "anchor" in at the top of the stroke
     and not glide up so the elbow drops.  Goal is to get "over the top" of the water.
300 Cool Down
(2900 yards)

Workout #35
Objective: Breast stroke and Freestyle leg speed.
200 Free + 200 kick backstroke + 4 x 50 Zipper Free on 1:00 + 4 x 25 5th stroke drill
on :45 (13, 11, 9, 7)
4 x 50 IHK on 2:00 Free

4 x [4 x 50 Breast on 1:15; 1 x 100 Free Hypo 3 on 2:00]
    1 and 3 Breast is 1 stroke + 2 kick
    2 and 4 Breast is 2 pull + 1 kick
500 Pull Free Hypo 3
8 x 25 build 1-4 on :45
100 Cool down

Workout #36
400 Pull+ 4 x 100 on 2:00 (last one IM)+ 4 x 50 Kick on 1:10 + 8x25 5th stoke drill
(11, 9, 7, 5) on :40
2 x 350 r:30
#1 Free - 25K, 25S, 25K, 50S, 25K, 75S, 25K, 100S
#2 IM - 25K Fly, 25 Fly, 25 K Back, 50 Back, 25K Breast, 75 Breast, 25K Free, 100 Free
==
4 x 100 Free on 1:50
100 Kick Free
4 x 100 Free on 1:40
100 Kick Free
4 x 100 Free on 1:30
100 Kick Free
4 x 100 Free on 1:20
100 Kick Free
200 Cool Down

Workout #37
400 Rev. IM Drill Swim + 4 x 100 on 2:00 Free + 4 x 50 Pull on 1:00
4 x 50 IHK IM order on 2:00

3 x 4 x [1 x 25 on :45; 1 x 50 on 1:00]
 #1 Add One Butterfly starting at Two, capped at 7
 #2 Add One Cycle Back starting at Two, cap at 7
 #3 Add One Cycle Breast startign at Two, cap at 7
    Cycle = sprinting
10 x 100 IM on 1:50
200 Cool Down
Workout #38
400 75 Free + 25 Stroke in IM order + 400 Kick IM + 4 x 100 on 2:00
2 rounds of the following:
1 x 100 IM Drill swim (Fly - 3 fly + 1 Breast, Back 3-3-3, Breast - 3 Br+ 1 Fly
                       Free - 3-3-3) on 2:15
1 x 100 Free on 2:00
1 x 100 IM on 2:00
1 x 100 Breast on 2:00
1 x 100 IM Drill Swim on 2:15
1 x 100 Back on 2:00
1 x 100 IM
1 x 100 Butterfly on 2:00

12 Texas 50's IM order, start with stroke that was no swum on 1:10
400 Cool Down

Workout #39
300 Stretched Freestyle + 200 Kick
20 x 50 Free on 1:00
    1-4 SPD
    5-8 kick, no board on side with fins
    9-12 build each swim (start out at 50% and finish at 90% of race pace)
    13-16 kick with fins
    17-20 25 fast/25 stretch
4 x 75 Pull on 1:20; 6 x 50 on 1:00
4 x 50 Pull on 1:00; 4 x 75 on 1:20
4 x 25 Pull on :30; 3 x 100 on 1:45
10 x 75 on 1:30 25 stroke (rest :05) 50 Free
300 Cool Down 

Workout #40
Stretch Cords - 4 x 12-15 reps (odds=fly, evens=free)rest :30 between
400 - 200 free, 50 kick, 100 free, 50 kick
8 x 25 pull on :30
4 x 
    vertical sculling @ :30 on :45
    100 Free on 1:45
12 x 50 on 1:00
    1-4 Moderate track your strokes per 25
    5-8 Mod-hard "   "   "   "
    9-12 Fast (90%) race pace
2 x 200 Kick 25 hard/75 easy rest :30
(Bonus)
5 x 100 25 Tarzan Swim, 75 swim on 2:00
100 Cool Down
2100 (2600 with bonus)

Workout #41
Stretch Cords - 4 x 12-15 reps (odd = fly, even = free)
Rev. 400 I.M.
2 x 
    2 x 25 single arm free pull with parachute rest :15
    2 x 25 breast stroke pull with parachute rest :15
    2 x 50 5 breast stroke/3 fly swims on 1:15
100 Swim
100 IM
200 IM 25 Swim/25 Kick
300 IM 25 Swim/25 Kick/25 Drill (3-3-3)
400 IM 25 Swim/25 kick/25 Drill/25 Swim
300 IM same as above
200 IM same as above
100 IM
4 x 50 Free Descend 1-4 on 1:00
100 Cool Down

Workout #42
Objective: Upper body and leg strength.
200 Stretch Free good streamlines off the wall
5 x 50 kick build each 25 on 1:00 or 1:10
200 Drill 25 catch-up, 25 R arm, 25 catch-up, 25 L arm
5 x 50 kick 12.5 fast/12.5 ez on 1:00 or 1:10
200 Swim building stroke cycle sprint starting at 3 per 50
    Stroke Cycle Sprint is when you begin a 25 sprinting a certain number of cycles.
    In this set, you begin with 3 cycles of sprinting, then 4 for the next 50
    and so on until the swim is complete.
3 Rounds 
10 x 50 Pull on 1:00 Descend 1-5, 6-10 (modify 5 x 100, or 500 with snorkel)
25 Horizontal scull
8 Wall-ups
50 swim mod pace
8 Wall-ups
25 Horizontal scull
Round 2 is hold 85% race pace
Round 3 is 25 ez/25 sprint

8 x 100 on 1:50 Odd = Free Even = IM/Stroke
300 Cool Down

Workout #43
1000 (400 Free bilat breathing+300 Pull+200 kick+100 Free)
12 x 50 on 1:00
    #1 25 fly/25 back
    #2 25 r arm/25 l arm free
    #3 25 breast/25 free
    #4 50 catch-up
8 x 50 on 1:00
2 rounds
    25 @ 70%/25 @ 90%
    25 @ 90%/25 @ 70%
    50 @ 90%
    50 @ 70%
    take an extra :30 rest
4 x 100 Free on 1:30 hold sub 1:15
100 EZ
2 x 200 Pull with paddles on 3:00
100 EZ
400 IM
100 EZ
400 Kick with fins
200 Cool Down

Workout #44
300 (100 S/100K/100 P)
8 x 75 IMO (S/K/D) on 1:30
6 x 50 on 1:00
    Odd# 200 IMO
    Even Free descend 1-3
4 x 500 rest :45
   #1 - 100 IM/100 FR/100 IM/100 FR/100 IM
   #2 - 200 IM/100 FR/100 IM/100 FR
   #3 - 300 IM/200 FR
   #4 - 400 IM/100 FR
300 Kick
1 x 100 Cool Down

Workout #45
800 (200 P/200 K/200 S)
8 x 75 Free on 1:20 25 Fist/25 Finger-drag/25 swim
30 x 100 on 1:30/1:40
5 - Free   1 - NF
4 - Free   2 - NF
3 - Free   3 - NF
2 - Free   4 - NF
1 - Free   5 - NF
400 Breaststroke kick
200 Cool Down
Stretch Cords 
2 x 
#1 20 Fly pull
5 push ups
#2 20 free pulls
5 push ups

Workout #46
300 Stretch Free - long streamlines off the walls
18 x 50 on 1:00
    1-4 Fist Swim
    5-8 25 Catch-up/25 SPD
    9-10-11 Descend by 2 Stroke Count
    12-13-14 Descend Swim + Stroke count by 2
    15-16-17-18 5 stroke glide drill

6 x 125 Pull with paddles & ankle band on 2:15
6 x 100 on 1:45 - your focus is on fast turns and GREAT streamline
300 25 Free/25 Back/25 Free . . . 
4 x 100 Free FAST 1:30/1:20/1:15 pace - you choose the challenge

4 x 25 NF on :40
2 x 100 long stroke swims on 2:00

1 x 4 x 50 I Hate Kick Set on 2:30
100 Cool Down
Stretch Cord Set
3 x rest :30
1 and 3 15 Fly + 15 triceps only
2 15 Free + 15 triceps only

Workout #47
300 Free - 50 S/25 R only/25 L only
200 Kick IM
100 Pull
3 Rounds
4 x 100 IM on 2:00 hold sub 1:30
400 Pull work on bilat breathing
8 x 25 on :40
    Round 1 fly and breast
    Round 2 Back and Free
    Round 3 Weakest stroke
200 Kick 50 Fly/50 Free with fins
200 Cool Down
Stretch-Cords
3 x 1:00 pulls

Workout #48
300 (100 S/ 100 K/ 100 P)
12 x 50 on 1:20
#1 - 25 Kick butterfly/25 butterfly drill
#2 - 25 butterfly drill/25 butterfly swim
#3 - 50 butterfly swim
Same for #4-6 Backstroke
Same for #7-9 Breast
Same for #10-12 Free
200 IM Stretch
4 Rounds
4 x 25 in 100 IMO on :40
4 x 50 in 200 IMO on 1:00
4 x 100 in 400 IMO on 2:00
10 x 25 butterfly kick (HARD) on :30 with fins
200 Cool down
Stretch Cords
3 x 30 reps - butterfly rest 1:00

Workout #49
400 Swim
400 Kick (100 Fly, 100 Free, 100 Br, 100 Free)
400 snorkle - 50 breast/50 free with hand paddles
8 x 25 on :40
    4 - free kick butterfly (work on fast arms)
    4 - Powerstroke fly with 3 kicks between each stroke
4 x 50 Back on 1:15
    2 - 3-3-3
    2 - 3 stroke breakout
8 x 25 Breast on :40
    25 - cobra drill
    25 - breathing every other stroke
200 Kick IM
400 Pull with band and paddles
400 IM
300 Cool Down
Stretch Cords
4 x
25 Fly
rest 1:00
25 Free
rest 1:00

Workout #50
6 x 400 rest :30
#1-4 = 100 Swim/100 kick
#2-5 = 400 IMO
#3-6 = 400 Pull with snorkel
10 x 50 Free on 1:00 with paddles and fins (arms need to keep up with speed of swim)
10 x 50 Free on 1:00 trying to hold same speed as if pads and fins were on.
8 x 100 IM on 1:50 (descend 1-4)
300 Cool Down
Stretch Cords
4 x 1:00 (Evens = Fly, Odds = Free)


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