April 2022
FRIDAY, APRIL 29
Warm Up
8 x 25 build up/build down/fast/ez @ :30
(200)
Main Set
2x through:
1 x 100 Free – Build @ 1:30 / 1:45 / 1:55 / 2:10
4 x 50 Free - Strong, Hold Time @ :50 / 1:00 / 1:05 / 1:10
1 x 100 Easy @ 1:50 / 2:00 / 2:10 / 2:20
4 x 50 Free – Sprint @ 1:10 / 1:15 / 1:20 / 1:30
1 x 100 Easy
Regroup
1 x 100 Free - Build @ 1:30 / 1:45 / 1:55 / 2:10
4 x 25 Stroke @ :30 / :40 / :45 / :50
1 x 50 Easy @ 1:15 / 1:20 / 1:30 / 1:40
100 SPRINT
50 Easy
(2200)
Set 2
4 x 75 @ :15 rest
odds middle 25 stroke
evens breathing 3/5/7
(300)
100 ez warm down
TOTAL: 2800
WEDNESDAY, APRIL 27
Warm Up
4 x 75 your choice swim @ :10 rest
4 x 50 kick @ :10 rest
(500)
Main Set
6x through:
100 @ 1:35 / 1:50 / 2:00 / 2:10
100 @ 1:30 / 1:45 / 1:55 / 2:05
100 @ 1:25 / 1:40 / 1:50 / 2:00
Extra :30 rest after 2 rounds
(1800)
Set 2
12 x 25
WITH FINS
3x through:
25 fly kick on surface of waterkeep your head at surface, have hips breaking surface
25 fly kick on surface, three strokes one arm, three strokes other arm
25 fly swim with freestyle kick
25 fly swim
All on :30
(300)
200 warm down
TOTAL: 2800
MONDAY, APRIL 25
Warm Up
200every 4th lap no free
3 x 50 GOLF @ 1:00 / 1:10 / 1:20 / 1:30
Count your strokes, add that to your time. Going for lowest # possible
3 x 50, second lap build to fast @ :50 / 1:00 / 1:05 / 1:10
(500)
Main Set
2 x 75 K/D/S by 25 @ 1:00 / 1:10 / 1:30 / 2:00
100 descend by 25 @ 1:30 / 1:45 / 1:55 / 2:10
2 x 75 K/D/S by 25 @ 1:00 / 1:10 / 1:30 / 2:00
200 descend by 50s @ 3:00 / 3:30 / 3:50 / 4:20
2 x 75 K/D/S by 25 @ b 1:00 / 1:10 / 1:30 / 2:00
400 descend by 100s @ 6:00 / 7:00 / 7:40 / 8:40
2 x 75 K/D/S by 25 @ b 1:00 / 1:10 / 1:30 / 2:00
200 descend by 50 @ 3:00 / 3:30 / 3:50 / 4:20
2 x 75 K/D/S by 25 @ 1:00 / 1:10 / 1:30 / 2:00
100 descend by 25 @ 1:30 / 1:45 / 1:55 / 2:10
50 easy
(1800)
Set 2
2 x 150 pull breathing every four @ 2:10 / 2:40 / 2:55 / 3:10
breathe to the same side of the pool the entire set (so you are switching which side you are breathing on every 25)
(300)
Your choice warm down
TOTAL: 2600
FRIDAY, APRIL 22
Warm Up
4 x 75 K/D/S by 25, IM relay order (back, breast, fly, free)
8 x 50 odds kick, evens swim
(700)
Main Set
200 Pull @ 3:00 / 3:30 / 3:50 / 4:00
150 desc by 50 @ 2:15 / 2:30 / 2:50 / 3:00
100 build @ 1:30 / 1:45 / 1:55 / 2:00
50 FAST
50 easy
Regroup
100 catch up @ 1:40 / 1:50 / 2:00 / 2:10
150 breathing 3, 5, 7 by 50 @ 2:30 / 2:45 / 3:00 / 3:15
200 FAST
50 easy
Regroup
200 Pull @ 3:00 / 3:30 / 3:50 / 4:00
150 desc by 50 @ 2:15 / 2:30 / 2:50 / 3:00
100 easy
100 FAST
100 easy
(1700)
Work on freestyle turns
200 ez warm down
TOTAL: 2600
WEDNESDAY, APRIL 20
Warm Up
6 x 50 @ 1:00 / 1:00 / 1:05 / 1:10
odds Drill/swim
evens stroke/free
(300)
Main Set
1 x 300 Free @ 4:30 / 5:15 / 5:45 / 6:00
1 x 100 Stroke or IM @ 1:45 / 2:00 / 2:10 / 2:30
1 x 100 Kick @ 1:10 / 1:15 / 1:20 / 1:30
1 x 200 Free @ 3:00 / 3:30 / 3:50 / 4:00
2 x 100 Stroke or IM @ 1:45 / 2:00 / 2:10 / 2:30
1 x 100 Kick @ 1:10 / 1:15 / 1:20 / 1:30
1 x 100 Free @ 1:30 / 1:45 / 1:55 / 2:00
3 x 100 Stroke or IM @ 1:45 / 2:00 / 2:10 / 2:30
1 x 100 Kick @ 1:10 / 1:15 / 1:20 / 1:30
200 fast swim your choice (free, IM, whatever)
2 x 100 kick @ 2:20 / 2:30 / 2:40 / 3:00
(1900)
8 x 25 DPS @ :35 / :35 / :40 / :40
get stroke count as low as you possibly can
4 x 50 @ 1:10 / 1:15 / 1:20 / 1:30
no or one breath down, easy back
(400)
TOTAL: 2600
MONDAY, APRIL 18
Warm Up
4 x 100 drill/swim by 25 @ 1:45 / 2:00 / 2:15 / 2:30
8 x 50 kick Desc 1-4, 5-8 @ 1:15 / 1:20 / 1:25 / 1:30
(800)
Main set
1st long, 2nd strong
Pull Optional
2 x 250 @ 3:40 / 4:20 / 4:40 / 6:00
2 x 200 @ 2:50 / 3:30 / 3:45 / 4:45
2 x 150 @ 2:10 / 2:40 / 2:50 / 3:30
2 x 100 @ 1:30 / 1:45 / 1:55 / 2:15
2 x 50 @ :45 / :55 / 1:00 / 1:15
(1500)
12 x 25 w/fins @ :30 / :35/ :35 / :40
Under/over/easy
(300)
Work on turns
TOTAL: 2600
FRIDAY, APRIL 15
Warm Up
4 x 50 Drill / Swim by 25 on :15 Rest
4 x 50 Kick / Swim @ 0:55 / 1:00 / 1:10 / 1:15
8 x 25 Variable Sprint @ 0:30 / 0:35 / 0:40 / 0:45
(600)
Main Set
4 x 50 free – Moderate @ 0:55 / 1:00 / 1:10 / 1:15
3 x 50 free @ 0:50 / 0:55 / 1:00 / 1:05
2 x 50 free – Faster @ 1:00 / 1:05 / 1:15 / 1:20
1 x 50 Kick @ 1:10 / 1:15 / 1:20 / 1:25
1 x 100 Easy
1 x 50 Kick – FAST @ 1:10 / 1:15 / 1:20 / 1:25
2 x 50 free @ 0:50 / 0:55 / 1:00 / 1:10
3 x 50 Fast Tempo @ 1:05 / 1:10 / 1:15 / 1:20
4 x 50 free - Descend 1-4 @ 0:55 / 1:00 / 1:05 / 1:10
1 x 100 Easy
100 ALL OUT
(1300)
Set 2
Repeat 2x
8 x 25 Choice - Evens SPRINT @ 0:35 / 0:40 / 0:45 / 0:45
1 x 50 Kick – FAST @ 1:10 / 1:15 / 1:20 / 1:30
1 x 50 Easy
(600)
100 EZ
TOTAL: 2600
WEDNESDAY, APRIL 13
Warm Up
8 x 50 @ :15 rest
—>Odds: kick/swim
—>Evens: Build
(400)
Main Set
3x:
3 x 100
—>Round 1: 75 Stroke / 25 Free @ 1:40 / 2:00 / 2:10 / 2:20
—>Round 2: 50 Stroke / 50 Free @ 1:35 / 1:55 / 2:05 / 2:15
—>Round 3: 25 Stroke / 75 Free @ 1:30 / 1:50 / 2:00 / 2:10
1 x 100 IM or Stroke @ 1:45 / 2:05 / 2:15 / 2:25
3 x 50 Free
—>Round 1: 0:55 / 1:00 / 1:05 / 1:10
—>Round 2: 0:50 / 0:55 / 1:00 / 1:05
—>Round 3: 0:45 / 0:50 / 0:55 / 1:00
1 x 50 Easy
(1800)
Set 2
200 social kick
100 warm down
TOTAL: 2500
MONDAY, APRIL 11
Warm Up
200 drill/swim by 25
(200)
Main Set
Pull optional
400 @ 6:00 / 7:00 / 7:40 / 8:00
2 x 50 @ :40 / :45 / :55 / 1:00
30 seconds rest
300 @ 4:30 / 5:15 / 5:45 / 6:00
4 x 50 @ :40 / :45 / :55 / 1:00
30 seconds rest
200 @ 3:00 / 3:30 / 3:50 / 4:00
6 x 50 @ :40 / :45 / :55 / 1:00
30 seconds rest
100 @ 1:30 / 1:45 / 1:55 / 2:00
8 x 50 @ :40 / :45 / :55 / 1:00
(2000)
Set 2
8 x 50 drill/swim relay IM order (back, breast, fly, free) @ :55 / 1:00 / 1:05 / 1:10
100 warm down
TOTAL: 2700
FRIDAY, APRIL 8
Warm Up
3 x 100 Kick / Swim / Drill / Swim by 25 @ :15 rest
4 x 25 Build up/Build down / Easy / Fast @ :35 / :35 / :40 / :40
(400)
Main Set
1 x 200 Free - w/ FAST Walls @ 3:00 / 3:30 / 3:50 / 4:00
10 x 50 Swim @ :55 / 1:00 / 1:10 / 1:15
3 smooth → 1 FAST → 2 smooth → 1 Fast → 1 smooth → 1 Fast → 1 Easy
2 x 100 Free - w/ FAST Walls @ 1:30 / 1:45 / 2:00 / 2:10
12 x 25 Swim – Choice @ 0:45 / 0:45 / 0:50 / 0:55
1 smooth → 1 FAST
1 x 100 Easy
(1300)
Set 2
Repeat 2x - w/ Fins:
4 x 25 Kick – Sprint @ 0:40 / 0:45 / 0:50
2 x 50 Choice – Build @ 1:00 / 1:05 / 1:15
1 x 100 Easy
Set 3
4 x 75 nice and smooth middle 25 stroke
(300)
TOTAL: 2600
MONDAY, APRIL 4
Warm Up
4 x 75 Choice - Kick / Drill / Swim by 25 on :15 Rest
(300)
Main Set
2 x 200 Free - DPS, Smooth @ 3:00 / 3:30 / 4:00 / 4:15
1 x 200 Free – Faster @ 2:45 / 3:15 / 3:45 / 4:00
1 x 100 Kick - Smooth
Regroup
4 x 100 Free - DPS, Smooth @ 1:30 / 1:45 / 2:00 / 2:10
2 x 100 Free – Faster @ 1:25. / 1:40 / 1:55 / 2:00
2 x 50 Kick - Moderate @ 1:10 / 1:10 / 1:15 / 1:20
Regroup
4 x 50 Free - DPS, Smooth @ :50 / :55 / 1:00 / 1:10
4 x 50 Free - Faster, Hold Pace @ 1:00 / 1:05 / 1:10 / 1:15
4 x 25 Kick – FAST @ :35 / :35 / :40 / :45
Regroup
1 x 100 Free - FAST, For Time
(2100)
100 ez
TOTAL: 2500