Warm-Up- 200 yds

• 100 yards easy

• 4x25s- 25 kick, 25 swim

Sprint Set- 400 yds

• 4x25- build within each 25- start slow, end in a sprint- 30 s rest

• 4x25 free SPRINT- 30 s rest 

• 4x50 free strong (not sprint, not slow)- 30 s rest 

Warm-down

50 yards easy

650 total yards 💪💪💪

Warm-Up- 500 yds

• 200 yards easy

• 6x50s- 25 kick, 25 swim

Kick Set- 300 yds

• 4x50s- SLDKOB- 20 s rest

• 4x25 freestyle kick- faster each 25- 15 sec rest

Build Set- 200 yds

• 2x50 build speed- 30 s rest

• 4x25 Fartlek "random bursts of speed"- 30 s rest

Sprint Set- 650 yds

• 6x25 any stroke SPRINT 60 s rest

• 4x50 any stroke- strong 30 s rest

• 6x50 swim- 25 maximize distance per stroke, 25 SPRINT- 30 s rest

Warm-down

100 yards easy

1,750 total yards 🥳🥳🥳

Warm-Up- 700 yds

• 300 yards easy

• 6x50s- 25 kick, 25 swim

• 1x100- IM

Kick Set- 700 yds

• 4x75s- SLDKOB 15  s rest

• 2x100 freestyle kick 15 s rest

• 2x50 breaststroke kick 15 s rest

• 4x25 freestyle kick- faster each 25- 15 s rest

Build Set- 200 yds

• 2x50 build speed- 15 s rest

• 4x25 Fartlek "random bursts of speed"- 15 s rest

Sprint Set- 1100 yds

• 6x50 swim- 25 maximize distance per stroke, 25 SPRINT- 30 s rest

• 4x100 free fast- 20 s rest

4x50 favorite stroke- 20 s rest

4x50 worst stroke- 20 s rest

Warm-down

200 yards easy

2,900 total yards 😰😰😰

Warm-Up- 1150 yds

• 400 yards easy

• 6x50s- 25 kick, 25 swim

• 6x75s- IM

Kick Set- 1000 yds

• 4x75s- SLDKOB on 1:25

• 4x100 freestyle kick on 1:40

• 4x50 breaststroke kick on 1:00

• 4x25 freestyle kick- faster each 25 on :25

Build Set- 600 yds

• 2x50 build speed on :55

• 4x25 Fartlek "random bursts of speed" on :30

• 2x50 build stroke on :55

Sprint Set- 2200 yds

• 8x50 swim- 25 maximize distance per stroke, 25 SPRINT on 1:10

• 4x125 free on 1:45

• 4x175 free on 2:30

4x75 favorite stroke on 1:25

4x75 worst stroke on 1:25

Warm-down

300 yards easy

5,250 total yards 🤮🤮🤮