80 SKIPS
S - 6x20 fly drills :10 sec. rest
K - 4x40 fly with fins :50
S - 4x20 fly fast :45
Repeat for backstroke
P - 400/320/240
Repeat for breast and free
CD
12/7/23
12/6/23
S - 10x40 :10 sec. rest
K - 10x40 w/fins on :55 20 fly, 20 free
S - 10x100, 8x100 or 6x80
2 on 1:50, 2:00 or 2:30
2 on 1:45, 1:55 or 2:20
2 on 1:40, 1:50 or 2:15
2 on 1:35 or 1:45
2 on 1:30
P - 4x80/160/40 on 1:20
Repeat starting at the bottom of the scale and go up
K - 10x40 w/fins on :55 20 fly, 20 free
S - 10x100, 8x100 or 6x80
2 on 1:50, 2:00 or 2:30
2 on 1:45, 1:55 or 2:20
2 on 1:40, 1:50 or 2:15
2 on 1:35 or 1:45
2 on 1:30
P - 4x80/160/40 on 1:20
Repeat starting at the bottom of the scale and go up
12/5/23
160 S-K-P
160 social kick with fins
S - choice: 6x160 on 2:50, 5x160 on 3:15, or 4x80 on 3:30
odds IM, evens free
P - choice: 10x60 1:05, 8x60 on 1:15 or 8x40 on 1:15
Repeat
Cool Down
160 social kick with fins
S - choice: 6x160 on 2:50, 5x160 on 3:15, or 4x80 on 3:30
odds IM, evens free
P - choice: 10x60 1:05, 8x60 on 1:15 or 8x40 on 1:15
Repeat
Cool Down
12/4/23
80 SKIPS
K - 6x80/60 on 1:45
by 20's lt/rt/fl/bk or fr
3x200/160/120 on 3:15
3x100/80/60 IM 15 sec. rest
3x40 fast stroke :20 sec. rest
repest 3x
1st round swim
2nd round only 2 of everything pull
3rd round only 1 of each kick
K - 6x80/60 on 1:45
by 20's lt/rt/fl/bk or fr
3x200/160/120 on 3:15
3x100/80/60 IM 15 sec. rest
3x40 fast stroke :20 sec. rest
repest 3x
1st round swim
2nd round only 2 of everything pull
3rd round only 1 of each kick
12/2/23
S - 10x40 build :10 sec. rest
K - 10x20 w/o fins :10 sec. rest odds br, even fr
P - 16x20 :10 sec. rest odds br, even fr
S - 10x60/40 br/fr/br 15 sec. rest
S - 8x80/60/40 on 1:30
K - 10x20 w/o fins :10 sec. rest odds br, even fr
P - 16x20 :10 sec. rest odds br, even fr
S - 10x60/40 br/fr/br 15 sec. rest
S - 8x80/60/40 on 1:30
11/30/23
200 S-K-P
S - 400/320/240
P - 2x200/180/120 on 3:10
K - 400 (120 w/o fins, 200 w/fins, 80 w/o fins)
S - 400/320/240
P - 4x100/80/60 on 1:40
S - 10x40 on :45, :50 or 1:05
S - 400/320/240
P - 2x200/180/120 on 3:10
K - 400 (120 w/o fins, 200 w/fins, 80 w/o fins)
S - 400/320/240
P - 4x100/80/60 on 1:40
S - 10x40 on :45, :50 or 1:05
11/29/23
S 400
K 8x60/40 on 1:15 w/fins
4x (4x20, 4x40) :10 sec rest
Rounds by IM order
1 = fly
2 = bk
3= br
4 = fr
P 20 fr- 40 br- 60 bk- 100 fr- 100 im- 60 bk- 40 br- 20 fr
:10 sec rest between each
repeat
K 8x60/40 on 1:15 w/fins
4x (4x20, 4x40) :10 sec rest
Rounds by IM order
1 = fly
2 = bk
3= br
4 = fr
P 20 fr- 40 br- 60 bk- 100 fr- 100 im- 60 bk- 40 br- 20 fr
:10 sec rest between each
repeat
11/27/23
120 S-K-P
S 6x20 on :30/4x20 on :40 odds count strokes/evens build
S 12, 10 or 8 x 100
1-3 on 1:45, 2:00 or 2:30
4-6 on 1:40, 1:55 or 2:20
7-9 on 1:35, 1:50 or 2:10
10-12 on 1:30
P 2x300, 240 or 180
S 12, 10 or 8 x 80 or 60
1-3 on 1:30, 1:45 or 2:00
4-6 on 1:24, 1:40 or 1:50
7-9 on 1:20, 1:35 o r 1:45
10-12 on 1:15
S 6x20 on :30/4x20 on :40 odds count strokes/evens build
S 12, 10 or 8 x 100
1-3 on 1:45, 2:00 or 2:30
4-6 on 1:40, 1:55 or 2:20
7-9 on 1:35, 1:50 or 2:10
10-12 on 1:30
P 2x300, 240 or 180
S 12, 10 or 8 x 80 or 60
1-3 on 1:30, 1:45 or 2:00
4-6 on 1:24, 1:40 or 1:50
7-9 on 1:20, 1:35 o r 1:45
10-12 on 1:15
6/15/23
wu
120 skp
main
3x:
s - 2x100/80/60 on 1:40
k - 2x100/80/60 on 1:45
p - 2x100/80/60 on 1:40
all fast:
s - 4x40/20
k - 4x40/20
p - 4x40/20
s - 8x20 im order 2 of each on :30/ :40
k - 8x20
p - 8x20
120 skp
main
3x:
s - 2x100/80/60 on 1:40
k - 2x100/80/60 on 1:45
p - 2x100/80/60 on 1:40
all fast:
s - 4x40/20
k - 4x40/20
p - 4x40/20
s - 8x20 im order 2 of each on :30/ :40
k - 8x20
p - 8x20
6/7/23
120 SKP
k - 20,40,60,40, 20 :10 sec rest no fins
p - 40 br, 60 fr, 80 im, 100 fr, 80 im, 60 fr, 40 br :10 sec rest
s - 80 im, 100 fr, 160 im, 200 fr, 160 im, 100 fr, 80 im :20 sec rest
k - w/fins 60 fl, 100 fr, 120 bk, 100 fr, 60 fl :15 sec rest
p - 40, 80, 160, 80, 40 :15 sec rest, build each one
k - 20,40,60,40, 20 :10 sec rest no fins
p - 40 br, 60 fr, 80 im, 100 fr, 80 im, 60 fr, 40 br :10 sec rest
s - 80 im, 100 fr, 160 im, 200 fr, 160 im, 100 fr, 80 im :20 sec rest
k - w/fins 60 fl, 100 fr, 120 bk, 100 fr, 60 fl :15 sec rest
p - 40, 80, 160, 80, 40 :15 sec rest, build each one
wu: s 200, 3x80 FRIM :10 sec rest
main
k - 5x40 w/fins 1:00
s - 6x100/80/60 1:40
k - 4x40 w/fins bk :55
s - 6x100/80/60 im 1:50
1 min rest
k - 5x40 w/fins fly 1:00
s - 6x100/80/60 bk 1:40
k - 4x40 w/fins :55
s - 6x100/80/60 1:45
main
k - 5x40 w/fins 1:00
s - 6x100/80/60 1:40
k - 4x40 w/fins bk :55
s - 6x100/80/60 im 1:50
1 min rest
k - 5x40 w/fins fly 1:00
s - 6x100/80/60 bk 1:40
k - 4x40 w/fins :55
s - 6x100/80/60 1:45
80 - SKP
12x20 build :10 sec rest
1-4 im/5-8 fr/9-12 im
main
s - 12 x 40
4 on 1:30
4 on :50
4 on 1:30
k - 2 x 200/160 on 3:30
p - 16x20 on :40
odds stroke/evens fr
k - 2x100 w/o fins :20 sec rest
1 min rest, repeat
12x20 build :10 sec rest
1-4 im/5-8 fr/9-12 im
main
s - 12 x 40
4 on 1:30
4 on :50
4 on 1:30
k - 2 x 200/160 on 3:30
p - 16x20 on :40
odds stroke/evens fr
k - 2x100 w/o fins :20 sec rest
1 min rest, repeat
5/16/23
s - 400
k - 200
main
s - 400im - 1 min rest/3 x 80 im :30 sec rest
s - 3x200/160/120 on 3:00
k - 8x60/40 w/fins
2 on 1:15
2 on 1:45 - fast
2 on 1:10
2 on 1:05
p - 5x120/80/4x60 2:00
s - 6x100/80/60 on 1:35
k - 200
main
s - 400im - 1 min rest/3 x 80 im :30 sec rest
s - 3x200/160/120 on 3:00
k - 8x60/40 w/fins
2 on 1:15
2 on 1:45 - fast
2 on 1:10
2 on 1:05
p - 5x120/80/4x60 2:00
s - 6x100/80/60 on 1:35
5/15/23
wu 120 KPS
s: 40 free/drill closed fist
s: 40 free/drill zipper & silent swim
main
s: 6/5/4 x 50 im :15
s: 4/3/2 x 50 fly 1:00
k: 4/3/2 x 40 fly
s: 80 easy
s: 4/3/2 x 50 back 1:00
k: 4/3/2 x 40 back
s: 80 easy
s: 4/3/2 x 50 br 1:00
k: 4/3/2 x 40 br
s: 80 easy
s: 4/3/2 x 50 fr
k: 4/3/2 x 40 fr
s: 80 easy
s: 40 free/drill closed fist
s: 40 free/drill zipper & silent swim
main
s: 6/5/4 x 50 im :15
s: 4/3/2 x 50 fly 1:00
k: 4/3/2 x 40 fly
s: 80 easy
s: 4/3/2 x 50 back 1:00
k: 4/3/2 x 40 back
s: 80 easy
s: 4/3/2 x 50 br 1:00
k: 4/3/2 x 40 br
s: 80 easy
s: 4/3/2 x 50 fr
k: 4/3/2 x 40 fr
s: 80 easy
4/27/23
wu: 80 KPS, S 8/6/4 x 40 (odd - drill, even - free)
MAIN
s: 6/5/4 x 20 sprint choice :10
s: 6/5/4 x 40 sprint free :15
s: 6/5/4 x 60 im slide :20
p: 2x100/80/60 fr/race pace :25
s: 2x100/80/60 easy :25
s: 6/5/4 x 60 im slide :20
s: 6/5/4 x 40 sprint choice :20
s: 6/5/4 x 20 sprint fr :15
p: 160/120/80 easy
cool down
MAIN
s: 6/5/4 x 20 sprint choice :10
s: 6/5/4 x 40 sprint free :15
s: 6/5/4 x 60 im slide :20
p: 2x100/80/60 fr/race pace :25
s: 2x100/80/60 easy :25
s: 6/5/4 x 60 im slide :20
s: 6/5/4 x 40 sprint choice :20
s: 6/5/4 x 20 sprint fr :15
p: 160/120/80 easy
cool down
WU 80 K-P-S
S: 40x8/6/4 odd drill, even free
Main
S: 20 x6/5/4 sprint choice :10
S: 40 x6/5/4 sprint free :15
S: 60 x6/5/4 IM slide :20
S: 100/80/60 x2 free (race pace) :25
P: 100/80/60 x2 easy
S: 100/80/60 x2 free (medium pace) :25
S: 60 x6/5/4 IM slide :20
S: 40 x6/5/4 sprint choice :20
S: 20 x 6/5/4 sprint free :15
P: 160/120/80 easy x 2
S: 40x8/6/4 odd drill, even free
Main
S: 20 x6/5/4 sprint choice :10
S: 40 x6/5/4 sprint free :15
S: 60 x6/5/4 IM slide :20
S: 100/80/60 x2 free (race pace) :25
P: 100/80/60 x2 easy
S: 100/80/60 x2 free (medium pace) :25
S: 60 x6/5/4 IM slide :20
S: 40 x6/5/4 sprint choice :20
S: 20 x 6/5/4 sprint free :15
P: 160/120/80 easy x 2
4/18/23
80 S-K-P
10x20 :10 sec rest (odds drill/evens swim)
K - 10x60/40 w/fins w/board on 1:15 (odds fly/fr/fly, evens fr/fly/fr)
P - 6x120/100/80 on 2:00
S - 7x80/60 on 1:45
S - 8x1100/80/60 on 1:40
10x20 :10 sec rest (odds drill/evens swim)
K - 10x60/40 w/fins w/board on 1:15 (odds fly/fr/fly, evens fr/fly/fr)
P - 6x120/100/80 on 2:00
S - 7x80/60 on 1:45
S - 8x1100/80/60 on 1:40
4/17/23
WU
S - 10x40 :10 sec rest
S - 12x20 IM order on :40
P - 10x40 on 1:00/1:10/1:30 (20 br/20 fr)
K - 200
S - 10x80/60 (odds IM/evens fr on 1:40/1:30
P - 3x200/160/120 on 3:10
K - 10x60/40 on 1:05
S - 10x40 :10 sec rest
S - 12x20 IM order on :40
P - 10x40 on 1:00/1:10/1:30 (20 br/20 fr)
K - 200
S - 10x80/60 (odds IM/evens fr on 1:40/1:30
P - 3x200/160/120 on 3:10
K - 10x60/40 on 1:05
4/5/23
200 SKP
S: 16 x 20 drills im order
K: 12 x 40 w/fins
S: 8 x 50 on 1:00
P: 10 x 60/40 on 1:15
S: 20 x 20 on :40 (odds fast/evens easy)
S: 16 x 20 drills im order
K: 12 x 40 w/fins
S: 8 x 50 on 1:00
P: 10 x 60/40 on 1:15
S: 20 x 20 on :40 (odds fast/evens easy)
80 SKIP
K: 8 x 40 w/fins on 1:00 (odds fly/evens fr)
S: 400/320
P: 4 x 100/80 on 1:45
S: 2 x 200/160 on 3:15
P: 4 x 100/80 on 1:45
S: 400/320
P: 4 x 100/80 on 1:45
K: 8 x 40 w/fins on 1:00 (odds fly/evens fr)
S: 400/320
P: 4 x 100/80 on 1:45
S: 2 x 200/160 on 3:15
P: 4 x 100/80 on 1:45
S: 400/320
P: 4 x 100/80 on 1:45
4/3/23
S-200/K-120
S-10x 60/40 on 1:15 (odds build/evens pace)
Main:
S-16x 20 on :40
odds sprint/evens easy:
1-8 stroke/fr, 9-16 all fr
K-10x 20 no fins :15 sec rest
odds sprint/evens easy
S-12x 40 on 1:20 stroke/ 1:10 fr
1-6 stroke, 7-12 fr
1 min rest, repeat main
S-10x 60/40 on 1:15 (odds build/evens pace)
Main:
S-16x 20 on :40
odds sprint/evens easy:
1-8 stroke/fr, 9-16 all fr
K-10x 20 no fins :15 sec rest
odds sprint/evens easy
S-12x 40 on 1:20 stroke/ 1:10 fr
1-6 stroke, 7-12 fr
1 min rest, repeat main
3/29/23
S: 10 x 40 (20 drill/20 swim) :10 sec rest
K: 200 social
S: 10 x 200/160/120
2 on 3:15
2 on 3:10
2 on 3:00
2 on 3:10
2 on 3:00
P: 10 x 100/80/60
2 on 1:45
2 on 1:40
2 on 1:30
2 on 1:25
2 on 1:40
K: 200 social
S: 10 x 200/160/120
2 on 3:15
2 on 3:10
2 on 3:00
2 on 3:10
2 on 3:00
P: 10 x 100/80/60
2 on 1:45
2 on 1:40
2 on 1:30
2 on 1:25
2 on 1:40
3/28/23
200 S + 200 K
K: 8 x 20 no fins, bk :10 sec rest
D: 10 x 20 w/fins bk drill
S: 10 x 40 on 1:00 (odds bk, evens fr)
P: 4 x 160/120 on 3:00
S: 8 x 80/60 on 1:45 (odds stroke, evens fr)
P: 6 x 120/100 on 2:10
K: 8 x 20 no fins, bk :10 sec rest
D: 10 x 20 w/fins bk drill
S: 10 x 40 on 1:00 (odds bk, evens fr)
P: 4 x 160/120 on 3:00
S: 8 x 80/60 on 1:45 (odds stroke, evens fr)
P: 6 x 120/100 on 2:10
3/22/23
200 SKP
Main
S: 200/160/120 on 3:15
+ 4 x 20 Fly on :30
30 sec rest
Repeat 4 times, 1 of each stroke on the 20's (fly, bk, br, fr)
K: 4 x 80/60 build on 1:40 (w/fins)
S: 100/80/60 on 1:45
+ 4 x 20 fly on :30
30 sec rest
Repeat 4 times, 1 of each stroke on the 20's
P: 4 x 80/60 build on 1:20
S: 16 x 20 on :30
(1-4 IM order, 5-8 fr, 9-12 choice non-fr, 13-16 fr)
Main
S: 200/160/120 on 3:15
+ 4 x 20 Fly on :30
30 sec rest
Repeat 4 times, 1 of each stroke on the 20's (fly, bk, br, fr)
K: 4 x 80/60 build on 1:40 (w/fins)
S: 100/80/60 on 1:45
+ 4 x 20 fly on :30
30 sec rest
Repeat 4 times, 1 of each stroke on the 20's
P: 4 x 80/60 build on 1:20
S: 16 x 20 on :30
(1-4 IM order, 5-8 fr, 9-12 choice non-fr, 13-16 fr)
3/21/23
80 SKIP
K - 4x60 social :10 sec rest
P - 8x40 on 1:00
odds br/fr, evens fr
S - 4x300/260/220 on 5:30, des 1-4
K - 4x40 no fins :15 sec rest (20 sprint/20 easy)
S - 4x200/160/120 on 3:15, des 1-4
S - 4x100/80/60 on 1:50, des 1-4
COOL DOWN
K - 4x60 social :10 sec rest
P - 8x40 on 1:00
odds br/fr, evens fr
S - 4x300/260/220 on 5:30, des 1-4
K - 4x40 no fins :15 sec rest (20 sprint/20 easy)
S - 4x200/160/120 on 3:15, des 1-4
S - 4x100/80/60 on 1:50, des 1-4
COOL DOWN
3/20/23
S - 10x40 :10 sec rest
odds fr/evens stroke drill
K - 10x60/40 w/fins on 1:15
40 fr or bk/20 fly
MAIN
S - 6x120/80 on 2:30
(80 fr/40 stroke or 60 fr/20 stroke)
P - 6x40 on :50/or 5 on 1:00
(20 fast/20 easy)
S - 6x40: 2 on :50
2 on :45
2 on 1:00
odds fr/evens stroke drill
K - 10x60/40 w/fins on 1:15
40 fr or bk/20 fly
MAIN
S - 6x120/80 on 2:30
(80 fr/40 stroke or 60 fr/20 stroke)
P - 6x40 on :50/or 5 on 1:00
(20 fast/20 easy)
S - 6x40: 2 on :50
2 on :45
2 on 1:00
3/16/23
80 SKIP
S - 4x40 :10 sec rest
20 stroke/20 fr
K - 8x40 w/fins on :50 or 1:00
MAIN
S - 8x80 slide best stroke non-fr on 1:40
P - 200
S - 6x60 slide worst stroke non-fr on 1:10
1 min rest, repeat
S - 4x40 :10 sec rest
20 stroke/20 fr
K - 8x40 w/fins on :50 or 1:00
MAIN
S - 8x80 slide best stroke non-fr on 1:40
P - 200
S - 6x60 slide worst stroke non-fr on 1:10
1 min rest, repeat
3/15/23
S - 400
K - 200
S 6x40 :10 sec rest
20 drill/20 s
K - 6x20 w/fins + board on :30
S - 6x20 w/fins ALL OUT SPRINT on :45
S - 80 easy
Main:
S - 1 sprint/1 easy
2x20 on :30
2x40 on 1:15
2x60 on 1:45
2x80 on 2:15
1 min rest, repeat as many times as possible
and don't forget to cool down :)
K - 200
S 6x40 :10 sec rest
20 drill/20 s
K - 6x20 w/fins + board on :30
S - 6x20 w/fins ALL OUT SPRINT on :45
S - 80 easy
Main:
S - 1 sprint/1 easy
2x20 on :30
2x40 on 1:15
2x60 on 1:45
2x80 on 2:15
1 min rest, repeat as many times as possible
and don't forget to cool down :)
3/14/23
120 of each S-D-S
200 social kick
Main:
S-
20 (Fly)
40 (Bk)
60 (Br)
80 (IM)
100 (Fr) all with :15 sec rest
Go back up. Work the strokes, IM go easy
P - 10x40/20 on 1:00 for 40s: 20br/20fr, for 20s: evens br/odds fr. Fast hands on breast
S- 10x60/40 on 1:15 (odds fast/easy/fast, evens @200 pace)
Repeat swim ladder
S 10x40/20 on :55
20 bk/20 fr, or evens br and odds fr
200 social kick
Main:
S-
20 (Fly)
40 (Bk)
60 (Br)
80 (IM)
100 (Fr) all with :15 sec rest
Go back up. Work the strokes, IM go easy
P - 10x40/20 on 1:00 for 40s: 20br/20fr, for 20s: evens br/odds fr. Fast hands on breast
S- 10x60/40 on 1:15 (odds fast/easy/fast, evens @200 pace)
Repeat swim ladder
S 10x40/20 on :55
20 bk/20 fr, or evens br and odds fr
2/22/23
80 SKIP
S 6x60/40 build on 1:05
MAIN:
S 2x300/260/200 on 5:00
P 2x200/160/120 on 3:15
K 4x100/80/60 on 1:40 w/fins
P 2x200/160/120 on 3:10
S 2x300/260/200 on 4:50
CD
S 6x60/40 build on 1:05
MAIN:
S 2x300/260/200 on 5:00
P 2x200/160/120 on 3:15
K 4x100/80/60 on 1:40 w/fins
P 2x200/160/120 on 3:10
S 2x300/260/200 on 4:50
CD
2/16/23
WU:
S 400/320
K 200 social
P 8x60/40 1:10 (1-4 build, 5-8 desc)
MAIN:
S 4x100/80/60 1:30
S 2x100/80/60 1:25
S 80/40 easy
S 4x60/40 fast 1:45
S 2x40/20 w/fins + paddles fast 1:00
1minute rest, repeat
S 400/320
K 200 social
P 8x60/40 1:10 (1-4 build, 5-8 desc)
MAIN:
S 4x100/80/60 1:30
S 2x100/80/60 1:25
S 80/40 easy
S 4x60/40 fast 1:45
S 2x40/20 w/fins + paddles fast 1:00
1minute rest, repeat
2/2/23
80 SKIPS
Main:
S - 4x40
K - 120/80
S - 4x40
P - 200/160/120
Rounds 1+3 40s are free, 2+4 are stroke
FR 40s on :45/:50/1:10
Stroke on :55/1:05/1:20
CD
Main:
S - 4x40
K - 120/80
S - 4x40
P - 200/160/120
Rounds 1+3 40s are free, 2+4 are stroke
FR 40s on :45/:50/1:10
Stroke on :55/1:05/1:20
CD
2/1/23
80 SKIPS
K - 10x60/40 on 1:10 w/fins (odds fly, evens free)
S - 10x60/40 IM on 1:20 (60s drop a stroke each time)
P - 4x100/80/60 on 1:40
S - 10x60/50 on 1:10
P - 10x40 on :50/6 on 1:10
S - 10x60/40 on 1:15 (20 stroke/40 free)
K - 10x60/40 on 1:10 w/fins (odds fly, evens free)
S - 10x60/40 IM on 1:20 (60s drop a stroke each time)
P - 4x100/80/60 on 1:40
S - 10x60/50 on 1:10
P - 10x40 on :50/6 on 1:10
S - 10x60/40 on 1:15 (20 stroke/40 free)
1/31/23
200 S - K
P - 8x60/40 build on 1:15
S - A/B: 5x200/160 on 3:15 (hold pace) C: 6x80 on 3:30
P - 200/160/120 easy
S - 10x100/80/60
S - 200/160/120 easy
K - 6x100/80 w/fins on 1:50
CD
P - 8x60/40 build on 1:15
S - A/B: 5x200/160 on 3:15 (hold pace) C: 6x80 on 3:30
P - 200/160/120 easy
S - 10x100/80/60
S - 200/160/120 easy
K - 6x100/80 w/fins on 1:50
CD
1/30/23
WU: 80 SKIPS
K w/fins 10x60/40 on 1:10 (odds fly evens free)
Main:
S - 10x60/40 IM on 1:20
P - 4x100/80/60 on 1:40
S - 10x60/40 FR on 1:10
P - 10x40 on :50
S - 10x60/40 on 1:15 (20 stroke/40 free)
CD
K w/fins 10x60/40 on 1:10 (odds fly evens free)
Main:
S - 10x60/40 IM on 1:20
P - 4x100/80/60 on 1:40
S - 10x60/40 FR on 1:10
P - 10x40 on :50
S - 10x60/40 on 1:15 (20 stroke/40 free)
CD
1/26/23
200 SKP
K - 20x20 w/fins on :30
odds fly on bk, evens bk streamline
P - 10x100/8x100/5x100
(on 1:45/on 2:00/on 3:30)
S - 800/600/400
K - 16x20 No fins on :40
1-4 fly
5-8 bk
9-12 br
13-16 fr
K - 20x20 w/fins on :30
odds fly on bk, evens bk streamline
P - 10x100/8x100/5x100
(on 1:45/on 2:00/on 3:30)
S - 800/600/400
K - 16x20 No fins on :40
1-4 fly
5-8 bk
9-12 br
13-16 fr
1/24/23
WU
S - 400/320/200
L - 200 w/fins
S - 4x40 build on :50 or 3 on 1:00
Set a pace 1x100/80/40
6x100/80/40 on 2:00
5 on 1:55
4 on 1:50
3 on 1:45
2 on 1:40
1 on 1:35
S - 400/320/200
L - 200 w/fins
S - 4x40 build on :50 or 3 on 1:00
Set a pace 1x100/80/40
6x100/80/40 on 2:00
5 on 1:55
4 on 1:50
3 on 1:45
2 on 1:40
1 on 1:35
1/23/23
WU: 200 K-P-S
Main:
S - 4x60 build 1:05
K - 8x60 R-L-BK
S - 40x20
5 :50
5 :35
5 :30
5 :25
x2
1min rest
P - 5x80 1:20/1:30/1:45-2:00
S - 5x80 1:20/1:30/1:45-2:00
Main:
S - 4x60 build 1:05
K - 8x60 R-L-BK
S - 40x20
5 :50
5 :35
5 :30
5 :25
x2
1min rest
P - 5x80 1:20/1:30/1:45-2:00
S - 5x80 1:20/1:30/1:45-2:00
1/21/23
wu:
4X20 Flip @3
4x40 middle pool
Pre:
4x60 build on 1:30
6x20 fly-back-breast :30
4x60 build pull 1:30
6x20 kick w/fins :30
Main:
4x20 :30
4x40 :50
4x60 1:20
4x80 1:40
4x60 1:15
4x40 :45
4x20 :25
1min rest
4x100 pull 2:00
4X20 Flip @3
4x40 middle pool
Pre:
4x60 build on 1:30
6x20 fly-back-breast :30
4x60 build pull 1:30
6x20 kick w/fins :30
Main:
4x20 :30
4x40 :50
4x60 1:20
4x80 1:40
4x60 1:15
4x40 :45
4x20 :25
1min rest
4x100 pull 2:00
1/19/23
S - 400
K - 12x20 no fins IM order on :40
P - 5x200/160/80 on 3:00
S - 5x160 IM on 3:15
S - 10x40 odds FL/BR evens BK/FR on 1:00
P - 4x100 breath control by 20's
2-4-2-4-2 or 3-5-3-5-3 on 1:50
K - 12x20 no fins IM order on :40
P - 5x200/160/80 on 3:00
S - 5x160 IM on 3:15
S - 10x40 odds FL/BR evens BK/FR on 1:00
P - 4x100 breath control by 20's
2-4-2-4-2 or 3-5-3-5-3 on 1:50
1/18/23
200 SKP
K - w/fins 8x60 on 1:10
(1-4 builds/5-8 descend)
Main:
S - 10x40, odds on :45 evens on 1:00 (recovery)
P - 200/160
S - 10x40 on 1:00 odds stroke other than FR fast/evens FR recovery
P - 200
1 minute rest, repeat main
K - w/fins 8x60 on 1:10
(1-4 builds/5-8 descend)
Main:
S - 10x40, odds on :45 evens on 1:00 (recovery)
P - 200/160
S - 10x40 on 1:00 odds stroke other than FR fast/evens FR recovery
P - 200
1 minute rest, repeat main
80 SKIP
P - 400/320
S - 2x300/260 on 5:00 every 3rd 20 BK
K - 10x20 no fins on :40
S - 2x300/260 on 5:10 every 3rd BR
K - 10x20 no fins BK or BR on :40
P - 2x300/260 on 4:45
P - 400/320
S - 2x300/260 on 5:00 every 3rd 20 BK
K - 10x20 no fins on :40
S - 2x300/260 on 5:10 every 3rd BR
K - 10x20 no fins BK or BR on :40
P - 2x300/260 on 4:45
1/16/23
S - 200 drill - 160 IM
K200 social
P - 3x200/160/120 on 3:15
S 8x40 IM order on 1:00
S 8x120/100/80 on 2:00
K 6x100/80 w/fins on 1:40
P 6x100/80 on 1:35
C.D.
K200 social
P - 3x200/160/120 on 3:15
S 8x40 IM order on 1:00
S 8x120/100/80 on 2:00
K 6x100/80 w/fins on 1:40
P 6x100/80 on 1:35
C.D.
1/12/23
200 SKP
K - w/fins 10x40 fly(20)/Fr(20) on :50
P - 10x40 5 on :50 5 on :45
S - 10x40 odds fly/fr evens br/fr on 1:00
P - 10x40 odds bk/fr evens all fr on :55
1 min rest, repeat
K - w/fins 10x40 fly(20)/Fr(20) on :50
P - 10x40 5 on :50 5 on :45
S - 10x40 odds fly/fr evens br/fr on 1:00
P - 10x40 odds bk/fr evens all fr on :55
1 min rest, repeat
1/11/23
WU: S - 200/drill - 100/S - 100
S - 500/420/300 - 1 min break
S - 2x 400/320/240/ :30 sec rest between swims, 1 min break after second
K - 2x300 w/fins :15 Sec Rest
1 min break
P - 4x200/160/100 :20 sec rest between swims, 1 min after 4
S - 6x100/80/60 :15 sec rest
Hold a steady pace with each swim and pull
S - 500/420/300 - 1 min break
S - 2x 400/320/240/ :30 sec rest between swims, 1 min break after second
K - 2x300 w/fins :15 Sec Rest
1 min break
P - 4x200/160/100 :20 sec rest between swims, 1 min after 4
S - 6x100/80/60 :15 sec rest
Hold a steady pace with each swim and pull
1/10/23
WU: 80 SKIP
K - 10x40/20 NO FINS
S - 20x60/40
4 on 1:15 Des 1-4
4 on 1:10 pace
4 on 1:15 Asc 1-4
4 on 1:10 Pace
4 on 1:15 Build
P - 10x80/60/40 on 1:35
Des 1-5/6-10
S - 16x20 IM order x4 on :40
K - 10x40/20 NO FINS
S - 20x60/40
4 on 1:15 Des 1-4
4 on 1:10 pace
4 on 1:15 Asc 1-4
4 on 1:10 Pace
4 on 1:15 Build
P - 10x80/60/40 on 1:35
Des 1-5/6-10
S - 16x20 IM order x4 on :40
1/9/23
80 SKIP
S - 6x40 on :50 or 4 on 1:00
S - 4x20 Fly on :30 or 4 Free
S - 2x100/80 IM Fast on 2:00 or 2x60
Repeat for all strokes in IM order followed by the 100/80/60's
K - w/fins 400/320
P - 10x100/80/60
Alternate 2 on 1:40/2 on 1:30
C.D.
S - 6x40 on :50 or 4 on 1:00
S - 4x20 Fly on :30 or 4 Free
S - 2x100/80 IM Fast on 2:00 or 2x60
Repeat for all strokes in IM order followed by the 100/80/60's
K - w/fins 400/320
P - 10x100/80/60
Alternate 2 on 1:40/2 on 1:30
C.D.
1/7/23
WU:200 K-P-S
MAIN:
K: social w/fins 200
P: 2 x 100/80/60
S: 20 x 10/8/6 SPRINT; LIFO
1-2: FLY; 3-4: Back; 5-6: Br; 7-8: Free 9-10: choice
K: FAST w/fins 40 x 5/4/3 LIFO
1-2: w/board 3-4: NO board 5: choice
S: FAST 200/160/120
P: 40 x 5/4/3 LIFO
1-2: 20-FLY / 20-BACK 3-4: 20-BACK / 20-FREE 5: choice
P: 2 x 100/80/60 PACE
S: 10 X 40 w/fins
Cool Down 200
1/5/23
200 SKP
K - 6x80/60 on 1:35
S - 600/520/400
P - 2x300/220/180 on 5:20
S - 3x200/160/80 on 3:00
P - 6x100/80/60 on 1:40
SATURDAY BRUNCH POST WORKOUT! PANCAKE HOUSE 6th AVE :)
K - 6x80/60 on 1:35
S - 600/520/400
P - 2x300/220/180 on 5:20
S - 3x200/160/80 on 3:00
P - 6x100/80/60 on 1:40
SATURDAY BRUNCH POST WORKOUT! PANCAKE HOUSE 6th AVE :)
1/4/23
80 SKIP
S - 6x80/60/40 on 1:30
P - 6x120/80/60 on 2:00
K - 10x40 w/fins on :50/8 on :60 odd FLY/even FR
S - 6x100/80/60 on 1:45 Hold some pace
S - 10x40 on 1:00/8 on 1:15
1-5 (20 fast/20 easy) 6-10 (easy/fast)
CD
S - 6x80/60/40 on 1:30
P - 6x120/80/60 on 2:00
K - 10x40 w/fins on :50/8 on :60 odd FLY/even FR
S - 6x100/80/60 on 1:45 Hold some pace
S - 10x40 on 1:00/8 on 1:15
1-5 (20 fast/20 easy) 6-10 (easy/fast)
CD
Hell Week Day 5
5 min wu
1st round pull, second round swim:
100/80/60 on 1:35
200/160/120 on 3:05
300/240/200 on 4:30
200/160/120 on 3:05
100/80/60 on 1:35
K - 10x40 on :45 or 9 on :55
Repeat Pull and Swim Set
1st round pull, second round swim:
100/80/60 on 1:35
200/160/120 on 3:05
300/240/200 on 4:30
200/160/120 on 3:05
100/80/60 on 1:35
K - 10x40 on :45 or 9 on :55
Repeat Pull and Swim Set
Hell Week Day 6
wu 10 minutes
S-4x100/80/60
1 on 1:40
1 on 1:35
1 on 1:30
1 on 1:25
1 min rest
K-w/fins 10x40 on :45
1 min rest
P-3x200/160/120
1 on 3:05
1 on 3:00
1 on 2:55
1 min rest
S-2x300/240
1 on 4:30
1 on 4:45
1 min rest
Repeat x2:
S-200/160 IM on 3:20
S-100/80 FR on 1:40
K-10x20 no fins on :40
P-60 on 1:00
100/80 on 1:40
200/160 on 3:00
100/80 on 1:40
60 on 1:00
S-4x100/80/60
1 on 1:40
1 on 1:35
1 on 1:30
1 on 1:25
1 min rest
K-w/fins 10x40 on :45
1 min rest
P-3x200/160/120
1 on 3:05
1 on 3:00
1 on 2:55
1 min rest
S-2x300/240
1 on 4:30
1 on 4:45
1 min rest
Repeat x2:
S-200/160 IM on 3:20
S-100/80 FR on 1:40
K-10x20 no fins on :40
P-60 on 1:00
100/80 on 1:40
200/160 on 3:00
100/80 on 1:40
60 on 1:00
Hell Week Day 4
5 min warm up
13x300/260/220/160 NO BREAKS
1 on 5:00
2 on 4:45
3 on 4:30
4 on 4:45
5 on 5:00
6 on 4:45
7 on 4:30
8 on 4:45
9 on 4:30
10 on 4:45
11 on 4:30
12 on 4:45
13 on 5:00
(total = 3900/3380/2860/2080)
13x300/260/220/160 NO BREAKS
1 on 5:00
2 on 4:45
3 on 4:30
4 on 4:45
5 on 5:00
6 on 4:45
7 on 4:30
8 on 4:45
9 on 4:30
10 on 4:45
11 on 4:30
12 on 4:45
13 on 5:00
(total = 3900/3380/2860/2080)
Hell Week Day 1
12/26/2022
W.U. 5 Minutes
40 x 100/80/60/40
Do in the following sets of 10
4 on 1:40
2 on 1:35
2 on 1:30
2 on 1:25
1 Minute Rest then repeat going from bottom to top, top to bottom and bottom to top again.
Total=4000/3200/2400/1600
W.U. 5 Minutes
40 x 100/80/60/40
Do in the following sets of 10
4 on 1:40
2 on 1:35
2 on 1:30
2 on 1:25
1 Minute Rest then repeat going from bottom to top, top to bottom and bottom to top again.
Total=4000/3200/2400/1600
Hell Week Day 2
12/27/2022
W.U. 5 Minutes
20x200/180/160/120
This is done in sets of 5 with 1 minute rest of each set
1 on 3:15
1 on 3:10
1 on 3:05
1 on 3:00
1 on 2:55
1 Minute rest then go back up, then down, then up again
Total=4000/3600/3200/2400
W.U. 5 Minutes
20x200/180/160/120
This is done in sets of 5 with 1 minute rest of each set
1 on 3:15
1 on 3:10
1 on 3:05
1 on 3:00
1 on 2:55
1 Minute rest then go back up, then down, then up again
Total=4000/3600/3200/2400
12/28/2022
W.U. 5 Minutes
7x(1x200/160/120/80 IM on 3:20) + (100/80/60/40 Free on 1:40)
This means you do the IM followed by the Free. Do this 7 rounds before you take the 1 minute break.
7x(1x200/180/160/120 Free on 3:00) + (80/60/40 IM on 1:30)
Same format as above
Total=4060/3360/2380/1960
W.U. 5 Minutes
7x(1x200/160/120/80 IM on 3:20) + (100/80/60/40 Free on 1:40)
This means you do the IM followed by the Free. Do this 7 rounds before you take the 1 minute break.
7x(1x200/180/160/120 Free on 3:00) + (80/60/40 IM on 1:30)
Same format as above
Total=4060/3360/2380/1960
12/21/22
200 S-K-P
Main:
K - 10x40 on :50 w/fins, no board (20 Fl/20 Bk) Des 1-5/6-10
S - 16x60/40/20:
4 Fly on 1:10
80/40 easy
4 Bk on 1:10
80/40 easy
4 Br on 1:15
80/40 easy
4 Fr on 1:05
Repeat Main
Main:
K - 10x40 on :50 w/fins, no board (20 Fl/20 Bk) Des 1-5/6-10
S - 16x60/40/20:
4 Fly on 1:10
80/40 easy
4 Bk on 1:10
80/40 easy
4 Br on 1:15
80/40 easy
4 Fr on 1:05
Repeat Main
12/20/22
80 SKIP
S - 10x20 on :40 (odds build, evens no or 1 breath)
K - 2x200/160 on 3:20 w/fins
P - 6x100/80/60 on 1:40
S - 20x40 (5 on :55, 5 on :45, keep alternating)
K - 2x100/80/60 on 2:45 no fins
P - 6x100/80/60 on 1:35
S - 10x20 on :40 (odds build, evens no or 1 breath)
K - 2x200/160 on 3:20 w/fins
P - 6x100/80/60 on 1:40
S - 20x40 (5 on :55, 5 on :45, keep alternating)
K - 2x100/80/60 on 2:45 no fins
P - 6x100/80/60 on 1:35
12/19/22
WU: 200 K-P-S
Main:
K - 40 on 1:00 no fins
40 on :45 no fins
40 on :35 w/ fins
40 on :30 w/ fins
S - 8x20 on :30 (1-2 Fr, 3-4 Bk, 5-6 Fr, 7-8 Bk)
4x40 on 1:00
2x80 on 1:30 Fr, P
1x120 on 2:00 Fr
2x80 on 1:30 P, Bk
4x40 on 1:00
8x20 on :30
Main:
K - 40 on 1:00 no fins
40 on :45 no fins
40 on :35 w/ fins
40 on :30 w/ fins
S - 8x20 on :30 (1-2 Fr, 3-4 Bk, 5-6 Fr, 7-8 Bk)
4x40 on 1:00
2x80 on 1:30 Fr, P
1x120 on 2:00 Fr
2x80 on 1:30 P, Bk
4x40 on 1:00
8x20 on :30
12/15/22
200 S-K-P
K - 10x60/40 w/fins on 1:15
S - 8x50 on 1:00
K - 10x20 no fins on :40
S - 8x80/100 IM on 1:50
K - 10x40 w/fins on :50
S - 6x100/80 on 1:35
CD
K - 10x60/40 w/fins on 1:15
S - 8x50 on 1:00
K - 10x20 no fins on :40
S - 8x80/100 IM on 1:50
K - 10x40 w/fins on :50
S - 6x100/80 on 1:35
CD
12/14/22
S - 400
K - 4x60 on 1:15 w/fins
Main:
P - 80
S - 120
P - 160
S - 200
:15 sec rest after each
Repeat backwards, start with S - 200
S - 4x100/80 on 1:40
S - 40
P - 80
S - 120
:15 sec rest after each
Repeat backwards, start with S - 120
S - 4x100/80 on 1:40
200 easy
K - 4x60 on 1:15 w/fins
Main:
P - 80
S - 120
P - 160
S - 200
:15 sec rest after each
Repeat backwards, start with S - 200
S - 4x100/80 on 1:40
S - 40
P - 80
S - 120
:15 sec rest after each
Repeat backwards, start with S - 120
S - 4x100/80 on 1:40
200 easy
12/13/22
80 SKIPS
K - 200
Main:
S - 4x20 Fly on :40
S - 80 IM fast
P - 160/120
S - 4x20 bk on :35
S - 80 IM fast
P - 160/120
S - 4x20 BR on :40
S - 80 IM fast
P - 160/120
S - 4x20 FR on :30
P - 160/120
x2
K - 200
Main:
S - 4x20 Fly on :40
S - 80 IM fast
P - 160/120
S - 4x20 bk on :35
S - 80 IM fast
P - 160/120
S - 4x20 BR on :40
S - 80 IM fast
P - 160/120
S - 4x20 FR on :30
P - 160/120
x2
12/12/22
200 SKP
Main:
S - 10x40
2 on 1:00
2 on :55
2 on : 50
2 on :45
2 on : 40
Go down, 1 min rest, go back up, one minute rest
Repeat set, Kick with fins
Repeat set, Pull
(60x40 total)
200 cool down
Main:
S - 10x40
2 on 1:00
2 on :55
2 on : 50
2 on :45
2 on : 40
Go down, 1 min rest, go back up, one minute rest
Repeat set, Kick with fins
Repeat set, Pull
(60x40 total)
200 cool down
12/08/22
10 min WU
Main:
S - 4x20 IM order on :30
S - 6x80/60/40 on 2:00 odds IM/evens FR
P - 200/160/120
S - 4x40 on 1:00 20 BK/20 FR
S - 6x80/60/40 on 2:00 odds BK/evens FR
P - 200/160/120
1 min rest, repeat
Main:
S - 4x20 IM order on :30
S - 6x80/60/40 on 2:00 odds IM/evens FR
P - 200/160/120
S - 4x40 on 1:00 20 BK/20 FR
S - 6x80/60/40 on 2:00 odds BK/evens FR
P - 200/160/120
1 min rest, repeat
12/07/22
200 SKP
Main:
S - 4x300/260/200
1 - 5:15
1 - 5:10
1 - 5:05
1 - 5:00
P - 10x40/20 on :50
S - 8x100/80/60
2 - 1:40
2 - 1:35
2 - 1:30
2 - 1:25
K - 10x40/20 on 1:00
Main:
S - 4x300/260/200
1 - 5:15
1 - 5:10
1 - 5:05
1 - 5:00
P - 10x40/20 on :50
S - 8x100/80/60
2 - 1:40
2 - 1:35
2 - 1:30
2 - 1:25
K - 10x40/20 on 1:00
12/06/22
80 SKIP
K - 200
Main:
P - 4x60/40 on 1:10
S - 4x160/120/140 on 2:30
P - 4x60/40 on 1:10
1 minute rest, repeat x2
K - 6x100/80/60 on 1:50
K - 200
Main:
P - 4x60/40 on 1:10
S - 4x160/120/140 on 2:30
P - 4x60/40 on 1:10
1 minute rest, repeat x2
K - 6x100/80/60 on 1:50
12/05/22
12/05/22
S - 400
K - 9x40 no fins (1fly/1 breast/1Free) repeat 3 times
Main:
S - 4x40/20 fly on 1:00
P - 4x100/80/60 on 1:40
S - 4x40/20 breat on 1:00
1 min rest then repeat 3 times
Cool Down
S - 400
K - 9x40 no fins (1fly/1 breast/1Free) repeat 3 times
Main:
S - 4x40/20 fly on 1:00
P - 4x100/80/60 on 1:40
S - 4x40/20 breat on 1:00
1 min rest then repeat 3 times
Cool Down