Get ready for a little broken 300 set and a surprise time trial at the end of this one!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25

Breathe every 3 on the 1st 25, every 5 on the 2nd 25, every 7 on the 3rd, and every 9th on the 4th. X 3

=300 yds

Main Set

Broken 300s

4 x 75 – IM no Free

300 Pull

3 x 100 Choice FAST / Moderate free by 25

6 x 50 FAST Turns 

From a start. 2 x 50 FAST race pace, perfect strokes, great turns, and show finish! Ask a teammate to watch your time and start you. 

= 1300 yds

Warm Down

100 Easy 

Total = 2,500 Yards

Friday Funday is here!! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 2-Turn 50s – IM order

4 x 2-Turn 50s – Freestyle / Choice

FAST turns & perfect, rest as needed

=400 yds

Main Set

400 IM or Choice

4 x 150 ( 50 Free, 50 Choice FAST, 50 Free) – 15 Seconds Rest

200 IM or Choice

8 x 25 Choice FAST w/Dive at Deep End – 15 Seconds Rest

= 1400 yds

Warm Down

100 Easy 

Total = 2,700 Yards

It has been a whille since we went race pace in practice. Today is the day! Let’s think about everything we’ve been practicing and use it to our advantage. Take note of your times so you can compare in a few months to see your progress.

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25 Choice Swim

O= Build Up

E=Great Start and Finish 

=300 yds

Main Set

4 x 200  Pull – 30 seconds rest

4 x 50 Fast from a start, great turns and finishes. Take plenty of rest between each because you need to be going RACE PACE!!!

4 x 25 Fast from a start (in deep end)and great finishes. Take plenty of rest between each because you need to be going RACE PACE!!!

4 x 100  Pull – 15 seconds rest

= 1500 yds

Warm Down

100 Easy 

Total = 2,700 Yards

Another fun Friday choice day for you. We will be changing our swims with different things to focus on depending on the even or odd number in each set. New to the mix is the addition of pullouts and diving within a 75 or 100. Enjoy your swim today!!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75

Kick /  Drill / Swim = Odds

Kick / Swim / Kick = Evens

2 x 100 Build up

All Choice above, 10-15 Seconds Rest

=650 yds

Main Set

Everything is your choice.

8 x 75

Odds = Build Up

Evens = 200 race pace with a dive in the deep end (25 mark)

15 Seconds Rest

_________

8 X 50 Kick with Board

Fast= Odds

Moderate = Evens

10 Seconds Rest

_________

4 x 100 IM with 5 pullouts at the deep end (after the 25 and 75).

15 Seconds Rest

= 1400 yds

Warm Down

100 Easy

Total = 2,950 Yards