Enjoy the set today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

• 16 x 25 Variable sprint 4 per stroke, 10 seconds rest

  100 free kick

=500 yds

Main Set

400 IM (free/stoke by 25)

4 x 25 fly drill

50 fly swim fast

300 IM 75 k/d/s by 25

4 x 25 back drill

50 back swim fast

200 IM swim

4 x 25 breast drill

50 breast swim fast

100 IM swim

4 x 25 free drill

50 free fast swim

25s, 10 Seconds Rest, rest as needed on everything else

1600 yds

Warm Down

100 Easy 

Total = 3,000 Yards

Happy Wednesday! We have a fast IM set today. This one is great if you have an upcoming meet. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

 4 x 150 (50 Kick, 50 Drill, 50 Swim) IM order, 15 Seconds Rest

=600 yds

Main Set

4 x 25 

4 x 50

4 x 75

All of the above, build up to fast within each distance. IM order or Free, 15 Seconds Rest

8 x 50 FAST turns and finishes, 15 Seconds Rest

16 x 25 Variable Sprint, IM order by rounds of 4, 10 Seconds Rest

= 1400 yds

Warm Down

100 Easy 

Total = 2,900 Yards

Good morning. We have a solid set with lots of variable speeds and sprint distances. Enjoy it!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

 25 Kick
50 Drill
75 Kick
100 Swim
100 Kick
75 Drill
50 Kick
25 Swim

10 Seconds Rest

=500 yds

Main Set

2 Rounds, 15 Seconds Rest

100 Pull

2 x 50 Build

200 Pull

2 x 100 Fast / Easy by 25

——————

16 x 25, 10 Seconds Rest

#1=Kick

#2 = FAST start

#3 = Build up to FAST finish

#4 = All FAST

= 1600 yds

Warm Down

100 Easy 

Total = 3,000 Yards