Warmup
1 x 300 choice
4 x 75 stroke (25 kick/25 drill/25 swim) @20" rest
4 × 50 fly (25 fly kick on back/25 swim fly) @20" rest
Preset
8 x 75 (50 free/25 fly) @1'20"
+ 60" rest
8 × 50 back @55"
+ 60" rest
8 × 25 free sprint no breath
Lactate Clearance
1 x 200 R1
Pull
2 x (3 x 150) @2'30"
#1. 100 free/50 back
#2. 75 free/75 back
#3. 50 free/100 back
+ 100 easy
mVO2
4 x 100 stroke @3'00" rest
**register your times
Cooldown
1 x 400 easy
Warmup
1 x 600 (200 free + 100 IM + 100 stroke + 200 free)
1 × 300 head lead dolphin w/fins
Preset (w/fins)
8 × 50 (35m free build + 15m fly sprint no breath)
+ 100 easy
Speed Play
12 x 50 (middle 20m all-out) @20" rest
+ 100 easy
Starts & Turns
4 x race start w/timing pad to 15m for time
4 x turns at race speed to 15m for time
Main Set
4 x (50 R2 from push + 25 easy + 50 R2 from midpool (fast turn) + 25 easy)
*20" rest after 1st 25
**60" rest in between sets
Cooldown
1 x 400 (25 sculling/25 swim)
Warmup
1 x 400 choice
3 x 100 stroke (50 kick/50 swim) @20" rest
4 x 50 free (25 sculling/25 swim) @20" rest
Preset (Kick)
4 x 100 build stroke @2'00"
8 x 50 rooster tail @60"
Paddles
6 x 100 stroke @1'30"/1'35"/1'40" choose your interval
+ 100 easy
Spiking
6 x 50 spiking 4/8 @20" rest
Main Set
2 x 4 x 50
(1 x 20m + 1 x 30m + 1 x 40m + 1 x 50m) repeat
**All race pace
***Rest 60" in between rep and 2'00" in between sets
Cooldown
400 - 600 combining kick/sculling/swim
Warmup
1 x 300 choice
3 x 100 (25 fly kick on back/25 back/25 kick choice/25 swim choice) @20" rest
4 x 50 spiking 4/8 @20" rest
Preset
8 × 50 (35m free build + 15m sprint fly no breath)
+ 100 easy
8 x 20m all-out explosions (starting under the flags) + swim to opposite side flags easy + 20" rest
Lactate Clearance
1 x 200 R1
Pull
5 x 100 free breathing every 9 strokes @1'45"
+ 100 easy
Hypoxic + Breakout
8 x (20" static underwater + 15m dolphin kick no breath + 20m sprint + rest of 50 easy into wall) @30" rest between rep
Main Set
5 x 100 @2'00" (middle 50 fast, working on building speed into the turn and holding body position throughout) - 1st and 4th 25 easy
Cooldown
400 - 600 combining kick/sculling/swim
Warmup
1 x 300 choice
4 x 75 IM switch @1'20"
4 × 50 stroke (25 drill/25 swim) @20" rest
Preset
4 x (50 fly @60" + 75 free @1'15" + 50 stroke @60" + 75 IM switch @2'00")
**trabajo y descanso
Shooters
12 x 25 underwater w/fins @60"
Lactate Clearance
1 x 200 R1
Pull (choice of paddles)
6 × 100 build free or stroke @1'30"/1'35"/1'40" choose your interval
+ 100 easy
6 x 50 free pull hypoxic breathing 2x per 50 @30" rest
Main Set (lactate tolerance)
Choice of 4 x 50 mVO2 or 4 x 100 mVO2 @4'00" rest
**100 easy in between swim
Cooldown
400 - 600 combining kick/sculling/swim
Warmup
1 x 300 choice
1 x 200 IM (25 drill/25 swim)
6 x 50 kick (last 10m sprint) @20" rest
Core Drills (w/fins)
12 x 50 @20" rest
1. 25 fly kick on back/25 swim easy
2. 25 90 deg titanic kick/25 swim easy
3. 25 free mercy drill/25 swim easy
4. 25 30 deg titanic kick/25 swim easy
+ 100 build into turn & race finish
+ 100 easy
Hypoxic Set
8 x 50 @30" rest
Starting under the flags + 20m sprint + 15m easy + 10m sprint working on race finish
4 x race start, timed to 15m
Main Set
1 x 200 free R2 + 10 × 50 free @60"
+ 200 easy
1 x 200 stroke R2 + 10 × 50 stroke @60"
Cooldown
1 x 400 combining kick, sculling, swim
Warmup
1 x 300 choice
3 × 100 free hypoxic breathing 6X per 100
4 x 50 spiking 4/12 @20" rest
Preset
2 x 150 (50 kick/50 drill/50 swim) @20" rest
3 x 100 pull choice of free or stroke @1'30"/1'35"/1'40" (choose your interval)
4 × 50 (25 fly/25 free) @60"
Kick
4 x 50 stroke + 100 free + 4 × 50 stroke + 100 free + 4 x 50 stroke
**50s build @1'10"
**100s rooster tail @30" rest
Main Set
4 x (50 fast from push + 12.5m easy + 50 fast from midpool (2 fast turns) + 12.5m easy)
*20" rest after 1st 12.5m
**30" rest in between sets
Cooldown
1 x 300 easy
Warmup
1 x 300 choice
Main Set
100 x 25
1 - 10 stroke kick @45"
11 - 20 free kick w/board @45"
20 - 40 fast free 1 breath only @40"
40 - 50 sculling w/snorkel @45"
50 - 60 pull no breath @45"
60 - 80 stroke @40"
80 - 100 IM order (5 of each stroke) @40"
Cooldown
1 x 300 easy
Warmup
1 x 300 choice
4 x 100 (50 fly kick on back/50 free swim) @20" rest
4 x 50 stroke @60"
Preset (kick)
8 x (1 x 50 kick @60" + 1 x 75 rooster tail + 10" rest + 1 x 25 sprint choice)
**Emphasis on kicking hard on the rooster tail 75s
***Rest 30" after each repetition
Lactate Clearance
1 x 200 R1
Main Set
12 x 75 @HR23
+100 easy
12 x 50 @60" (middle 25 sprint working on lightning speed turns)
Cooldown
1 x 400 (25 sculling/25 swim)
Warmup
1 x 300 choice
4 x 75 IM switch @20" rest
4 x 50 spiking 4 /8 @60"
USRPT (200m)
20 × 50 free @60"
LC - 1 × 200 R1
USRPT (200m)
20 × 50 stroke @60"
LC - 1 ×200 R1
USRPT (100m)
16 × 25 @40"
Cooldown
400-600 combining kick/sculling/drill
Warmup
1 x 400 @6'30"
3 × 100 free hypoxic breathing 6X per 100
4 x 50 spiking 4/12 @20" rest
Preset
4 x 150 (50 kick/50 drill/50 swim) @20" rest
4 x 100 pull choice of free or stroke @1'45"
4 × 50 (25 fly/25 free) @60"
Put fins on
1 x 300 head lead dolphin
Kick
4 x 50 + 100 + 4 × 50 + 100 + 4 x 50
50s build @1'10"
100s rooster tail @30" rest
Main Set
4 x (50 R2 from push + 25 easy + 50 R2 from midpool (fast turn) + 25 easy)
*20" rest after 1st 25
**30" rest in between sets
Cooldown
1 x 400 (25 sculling/25 swim)
Warmup
1 x 400 @6'30"
4 × 100 reverse IM @20" rest
4 x 50 w/fins (35m free + 15m fly no breath) @20" rest
Preset (Kick w/fins)
12 × 50 @20" rest (15m underwater + 20m sprint + 15m easy)
Core Drills (w/fins)
8 x 50 @20" rest
1. 25 fly kick on back/25 swim easy
2. 25 90 deg titanic kick/25 swim easy
2. 25 free mercy drill/25 swim easy
3. 25 30 deg titanic kick/25 swim easy
+ 100 easy
Pull
4 x (3 × 50 + 100)
50s - P200 + 5"
100s - P200
**choice of paddles
+ 100 easy
Main Set (test)
8 x 100 choice of free or stroke R1 @1'30"/1'35"/1'40" (choose your interval)
**count strokes on every 50 - max distance per stroke
Cooldown
400-600 combining kick/sculling/swim
Warmup
1 x 400 @6'30"
3 × 100 (50 kick/25 drill/25 swim) @20" rest
4 x 50 stroke @60"
Preset
3 x 200 stroke (paddles) @3'15"
2 × 300 free pull (no paddles) @4'30"
1 × 400 (50 free/50 stroke) build each 50 into turn
+ 100 easy
Main Set
2 x (12 x 50) @1'10"
Set #1 - 15m all out/35m easy
Set #2 - build, last 15m sprint
+ 100 easy
1 x 50 mVO2 intensity for time from a push
Cooldown
400-600 combining (kick/sculling/swim)
Warmup
1 x 300 choice
4 x 75 (25 underwater breastroke/25 free catch-up drill/25 stroke swim)
4 × 50 spiking 4/8 @60"
Preset (kick)
6 × 100 (50 free/50 stroke) @2'00"
+2'00" rest
20 x 25 shooters @45"
Main Set
6 x 150 free descend 1-6 @2'30"
+100 easy
6 x 100 stroke - middle 50 fast @2'00"
+100 easy
6 x 50 stroke R2 from midpool (2 turns) @60"
+100 easy
6 x 25 choice all-out @1'30"
Cooldown
400-600 (25 sculling/25 swim)
Warmup
1 x 400 choice
4 x 75 IM Switch @20" rest
4 x 50 w/fins (25 free/25 fly no breath last 10m) @30" rest
Preset
4 x (3 x 75) @1'15"
#1 - 25 free/50 stroke
#2 - 50 free/25 stroke
#3 - stroke
**Stroke portions all on P200
***30" rest in between sets
Lactate Clearance
1 x 200 R1
USRPT
16 x 50 @60" (race pace)
Lactate Clearance
1 x 200 R1
USRPT
16 x 25 @40" (race pace)
Cooldown
1 x 600 (200 sculling/swim + 200 head lead dolphin + 200 kick/swim)
Warmup
1 x 400 choice
3 × 100 free hypoxic breathe only 4x @30" rest
4 x 50 w/fins (15m underwater + 35m build into wall) @30" rest
**work on race finish
Preset
4 × (4 × 50) @30" rest
Set #1 - Build
Set #2 - (25 kick + 25 swim R2)
Set #3 - from midpool, build each 25
Set #4 - start under the flags R2
**30" rest in between sets
Lactate Clearance
1 x 200 R1
Hypoxic Set
12 x 50 @45" rest
**20" static underwater + 15m underwater dolphin no breath + 20m sprint + 15m easy
Lactate Clearance
1 x 200 R1
Main Set
1 x 200 free R2
+ 100 easy
2 × 100 stroke R2
+ 100 easy
1 x 200 free R2
+ 100 easy
4 x 50 stroke R2
Cooldown
1 x 400 (combine swim, kick, sculling)
Warmup
1 x 400 choice
4 x 150 (50 K/50 D/50 swim) @20" rest
Preset (Pull)
1 × 600 breathing pattern 5/7/9 by 100s
**choice of paddles
+ 12 × 50 w/paddles only, choice of free or stroke @60"
+100 easy
Main Set
4 x 200 free R2 @30" rest (holding your target on all 200s)
+ 200 easy
4 x 100 stroke (middle 50 R2) include competition speed turn @30" rest
+ 200 easy
4 x 50 mVO2 @1'30"
Cooldown
400 - 600 easy
Warmup
1 x 400 choice
3 x 100 hypoxic breathing every 7 strokes @20" rest
4 x 50 stroke (25 kick/25 swim R1) @60"
Preset
6 x 150 stroke - speed play (P200) - 15m into wall & 15m off of every turn R2 (working on turns). Middle 20m of every 50 R1 @30" rest
Kick (w/fins)
8 x 100 (15m fast underwater + 35m kick build to sprint into wall + take 1 stroke into turn + 15m explode off the wall + 35m R1) @30" rest
**very important to work on body position on R1 portion of each 100
+100 swim easy
Main Set
8 x 100 choice of free or stroke R1 @1'30"/1'35"/1'40" (choose your interval)
**count strokes on every 50 - max distance per stroke
Cooldown
1 x 400 (50 sculling/50 swim)
Pre-competition Workout
Warmup
1 x 800 choice
USRPT
10 x 50 back @60" (7 dolphin kicks off push/4 off of every turn)
Lactate Clearance
1 x 200 R1
USRPT
12 x 25 back @40" (7 dolphin kicks off push)
Cooldown
1 x 600 combining scullin/kick/drill/swim
