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

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

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

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

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
 

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
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

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 
 

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
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 

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

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

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

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

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

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

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

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)

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

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: 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

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

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)

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

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
 

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 - 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 :)

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

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

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

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

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)
 

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

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

 

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

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

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

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
 

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

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

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

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.

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

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

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

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.

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

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 :)

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
 

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

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
   
 

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)

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
     
 

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

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

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

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

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

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
 

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


 

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

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
 

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
 

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

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 

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