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
