August 2022
WEDS AUG 31
Warm Up
200 swim
300 K/D/S IMO by 25
(500)
Main Set
4 x 100 free DPS @ 1:35 / 1:50 / 2:00 / 2:10
nice and smooth, try to keep your stroke count consistent
~
4 x 25 IMO @ :30 / :35 / :40 / :40
4 x 50 IMO stroke/free by 25 @ 1:00 / 1:10 / 1:15 / 1:30
4 x 100 IMO stroke/free by 50 OR 100 IMs @ 1:50 / 2:00 / 2:15
/ 2:30
~
200 IM or Stroke/free by 25 @ 3:45 / 4:15 / 4:30 / 5:00
100 free easy
~
6 x 50 kick with fins (your choice of stroke) @ 1:00 / 1:00 / 1:10
/ 1:20
4 x 50 free DPS nice and smooth @ 1:00 / 1:05 / 1:10 / 1:15
(1900)
Set 2
4 x 50 no breath (or 1 or 2 breaths) down/easy back @ 1:10 /
1:20 / 1:30
TOTAL: 2600
MONDAY, AUG 29
Warm Up
200 swim
4 x 50 drill/swim by 25
4 x 75 middle 25 stroke IM order @ :15 rest
(700)
Main Set
200 free smooth @ 3:00 / 3:20 / 3:50 / 4:15
2 x 100 kick build @ 2:20 / 2:20 / 2:50 / 3:00
4 x 50 free Descend 1-4 @ :50 / :55 / 1:05 / 1:10
~
200 free smooth @ 3:00 / 3:20 / 3:50 / 4:15
2 x 100 free HARD @ 1:25 / 1:35 / 1:50 / 2:00
8 x 25 @ :30 / :35 / :40 / :40
Odds build, evens sprint (throw in some other strokes)
~
200 free smooth @ 3:00 / 3:20 / 3:50 / 4:15
4 x 50 kick descend 1-4 @ 1:00 / 1:05 / 1:10 / 1:15
8 x 25 variable sprint @ :30 / :35 / :40 / :40
ON THIS SET make sure you really descend the descending
swims (you’re getting a little extra rest) and make that second
set of 2 x 100 swim free
(1800)
Your choice warm down
TOTAL: 2500
FRI AUG 26
Warm Up
200 swim
3 x 100 scull/swim/drill/swim by 25
2 x 50 kick
4 x 25 variable sprint
(700)
Main Set
8 x 50 free smooth @ :50 / :55 / 1:00 / 1:10
100 choice easy @ 2:00 / 2:10 / 2:15 / 2:20
6 x 50 free – 200 pace @ 1:00 / 1:05 / 1:10 / 1:15
100 choice easy @ 2:00 / 2:10 / 2:15 / 2:20
4 x 50 faster than above @ 1:05 / 1:10 / 1:15 / 1:20
100 choice easy @ 2:00 / 2:10 / 2:15 / 2:20
2 x 50 free sprint with fins @ 1:00 / 1:05 / 1:10 / 1:15
100 choice easy @ 2:00 / 2:10 / 2:15 / 2:20
(1400)
Set 2
4 x 50 kick choice @ 1:10 / 1:10 / 1:20 / 1:30
2 x 50 drill/swim by 25
200 easy
(500)
TOTAL: 2600
WEDS AUG 24
Warm Up
200 swim
4 x 75 50 drill/25 swim @ :15 rest
4 x 50 kick / swim build by 25
(700)
Main Set
5 x 100 Free – Descend 1-3, hold 4&5 @ 1:30 / 1:45 / 2:00 / 2:10
400 free DPS smooth @ 6:00 / 7:15 / 7:40 / 8:40
3 x 100 Descend 1-3 @ 1:25 / 1:40 / 1:55
200 free build within each 50 @ 3:00 / 3:30 / 3:50 / 4:20
100 free strong @ 1:20 / 1:35 / 1:50 / 1:55
(1500)
Set 2
300 pull breathing pattern
Your choice warm down
TOTAL: 2500
MON AUG 22
Warm Up
300 swim
4 x 75 K/D/S by 25 @ :15 rest
(600)
Main Set
3 x 100 free – Descend 1-3 @ 1:30 / 1:40 / 1:55 / 2:10
3 x 10075 free/25 IMO @ 1:40 / 1:55 / 2:10 / 2:30
2 x 50 kick @ 1:10 / 1:10 / 1:20 / 1:30
2 x 100 free – Descend 1-2 @ 1:30 / 1:40 / 1:55 / 2:10
2 x 100free/stroke by 25 @ 1:40 / 1:55 / 2:10 / 2:30
4 x 50 kick @ 1:10 / 1:10 / 1:20 / 1:30
1 x 100 free – build by 25 @ 1:30 / 1:40 / 1:55 / 2:10
1 x 10075 free/25 IMO @ 1:40 / 1:55 / 2:10 / 2:30
6 x 50 free – hold time @ 1:00 / 1:00 / 1:15 / 1:20
100 free ALL OUT
(1900)
Your choice warm down
TOTAL: 2500
FRI AUG 8
Warm Up
200 swim
3 x 100 25 drill / 50 swim / 25 kick @ :15 rest
4 x 50 free Descend 1-4 @ :45 / :55 / 1:00 / 1:10
(700)
Main Set
Repeat 2x:
· 2 x 25 choice* SPRINT @ :30 / :30 / :35 / :40
· 75 free moderate @ 1:15 / 1:20 / 1:30 / 1:40
· 75 kick (no board) @ 1:30 / 1:45 / 1:55 / 2:10
· 4 x 25 easy DPS @ :30 / :30 / :35 / :40
~
· 4 x 25 choice* build @ :30 / :30 / :35 / :40
· 50 free moderate @ :50 / :55 / 1:05 / 1:10
· 50 kick SPRINT @ 1:10 / 1:15 / 1:20 / 1:30
· 2 x 50 easy DPS @ 1:00 / 1:05 / 1:10 / 1:20
~
· 6 x 25 choice* SPRINT @ :35 / :40 / :45 / :45
· 25 free moderate @ :30 / :30 / :35 / :40
· 25 kick SPRINT (no board) @ :40 / :45 / :45 / :45
· 100 easy
*Round 1 Choice = choice, Round 2 Choice = Free
(1800)
Your choice warm down
TOTAL: 2500
MON AUG 15
Warm Up
4 x 75 25 kick/50 swim
4 x 50 swim breathing 3/5 by 25
(500)
Set 1
4 x 100 pull – 85% effort @ 1:30 / 1:45 / 1:55 / 2:10
2 x 50 kick @ 1:10 / 1:15 / 1:20 / 1:30
3 x 100 swim descend 1-3 to 90% @ 1:40 / 1:50 / 2:05 / 2:20
4 x 50 tarzan/backstroke by 25 @ :55 / 1:00 / 1:10 / 1:30
2 x 100 IM @ 1:40 / 2:00 / 2:15 / 2:45
6 x 50 every 3rd kick fast
swims @ :45 / :55 / 1:00 / 1:10
kick @ 1:00 / 1:00 / 1:15 / 1:20
100 easy float
6 x 50 @ 1:00 / 1:10 / 1:15 / 1:20 swam as:
2 fast, 1 easy, 2 fast, 1 easy
(1900)
Your choice warm down
TOTAL: 2400
FRI AUG 12
Warm Up
200 swim
2 x 100 swim/kick by 50
4 x 50 drill/swim by 25
4 x 25 variable sprint (build up, build down, fast, ez)
(700)
Main Set
3x:
100 kick @ 2:20 / 2:30 / 2:45 / 3:00
2 x 50 build @ :55 / 1:00 / 1:10 / 1:15
4 x 50 variable sprint @
2 x 25 FAST
100 easy
(1650)
9 x 25 @ :35 / :40
Under/over/easy
25 easy
(250)
TOTAL: 2600
MONDAY AUG 8
Warm Up
200 swim
4 x 75 Kick/Drill/Swim by 25
(500)
Set 1
6 x 50 @ 1:00 / 1:05 / 1:10 / 1:20
à2 right arm/left arm
à2 catch up
à2 fist drill/tempo
(300)
Main Set
15 x 100, swam as:
3 100 IM @ 1:45 / 2:00 / 2:15 / 2:45
3 Free Descend 1-3 @ 1:30 / 1:45 / 1:50 / 2:00
3 pull @ 1:25 / 1:40 / 1:50 / 2:00
3 choice with fins @ 1:30 / 1:45 / 1:50 / 2:00
1 min regroup
3 Free hard (90%) @ 1:45 / 1:55 / 2:05 / 2:30
100 easy
(1500)
Set 3
Let’s work on…backstroke!!!
12 x 25 @ :40
à25 kick back, 25 3/2/3, 25 catch up, 25 swim
(300)
TOTAL: 2600
WEDNESDAY AUG 3
Warm Up
3 x 100 drill/swim by 50 @ :10 rest
4 x 50 swim/kick by 25 @ :15 rest
(500)
Main Set
300 free smooth @ 4:30 / 5:15 / 5:45 / 6:15
2 x 200 hold pace @ 2:45 / 3:10 / 3:45
Extra :30 rest
200 fast
~
3 x 100 free hold pace @ 1:25 / 1:40 / 1:50 / 2:00
Extra :30 rest
100 fast
~
6 x 50 smooth @ :50 / :55 / 1:00 / 1:10
2 x 50 fast @ 1:00 / 1:10 / 1:20 / 1:30
100 easy
(1800)
Set 2
12 x 25 @ :45
1 build kick, 1 FAST kick, 1 swim easy
(300)
Your choice warm down
TOTAL: 2600
MONDAY AUG 1
Warm up
300 K/D/S by 25 IM order
Main Set
4 x 50 free @ :45 / :55 / 1:00 / 1:10
3 x 50 breast down/free back @ 1:00 / 1:05 / 1:10 / 1:15
2 x 50 backstroke @ 1:05 / 1:10 / 1:15 / 1:20
1 x 50 butterfly @ 1:05 / 1:10 / 1:15 / 1:20
1 x 50 breathe every 3 @ :45 / :55 / 1:00 / 1:10
2 x 50 breathe every 5 @ :50 / 1:00 / 1:05 / 1:15
3 x 50 breathe every 7 @ :50 / 1:00 / 1:05 / 1:15
4 x 50 breathe every 9 @ :50 / 1:00 / 1:05 / 1:15
4 x 50 @ :45 / :55 / 1:00 / 1:05
3 x 50 @ :40 / :50 / :55 / 1:00
2 x 50 @ :45 / :55 / 1:00 / 1:05
1 x 50 @ :40 / :50 / :55 / 1:00
(2000)
Set 2
Kick with fins
4 x 75 @ 1:20 / 1:30 / 1:45 / 2:00
(300)
Your choice warm down
TOTAL: 2600