February 2022

MONDAY, FEBRUARY 28

Warm up
200 swim
4 x 50 kick/swim by 25 @ 1:00 / 1:05 / 1:10 / 1:15
4 x 75 swim/drill/swim by 25 @ 1:20 / 1:25 / 1:30 / 1:40
700

Main Set
BROKEN MILE FOR TIME WOOOOOOOO!!!! Swam as:
3x:
200
150
100
50
Finish off with:
3 x 50
10 seconds rest in between each swim
Subtract 2:20 at end
50 easy
1700

Set 2
Grab pulling gear
4 x 100 @ 1:40 / 1:50 / 2:00 / 2:10
Odds regular pull, evens buoy below knees
400

TOTAL: 2800

FRIDAY, FEBRUARY 25

2 x 150 pull100 smooth, 50 strong @ 2:10 / 2:30 / 2:45 / 3:00
4 x 50 kick @ 1:10 / 1:10 / 1:20 / 1:30
(500)

Main Set
3 x 100 @ 1:40 / 1:50 / 2:00 / 2:10
2 x 75 @ 1:20 / 1:30 / 1:40 / 1:50
1 x 50 @ :55 / 1:00 / 1:05 / 1:10
3 x 25 stroke @ :35 / :40 / :45 / :50
50 easy
2 x 100 @ 1:40 / 1:50 / 2:00 / 2:10
2 x 75 @ 1:20 / 1:30 / 1:40 / 1:50
2 x 50 @ :55 / 1:00 / 1:05 / 1:10
2 x 25 stroke @ :35 / :40 / :45 / :50
50 easy
1 x 100 @ 1:40 / 1:50 / 2:00 / 2:10
2 x 75 @ 1:20 / 1:30 / 1:40 / 1:50
3 x 50 @ :55 / 1:00 / 1:05 / 1:10
25 stroke @ :35 / :40 / :45 / :50
(1600)

For all swims try to hold:
100s = under b -15 (or as close as you can get to b -20)
75s = under b -10
50s = under b -5
25s just swim stroke of your choice, make the base

Set 2
12 x 25 @ :35 / :35 / :40Under/Over/Easy (underwater, fast, easy)
(300)

TOTAL: 2400

WEDNESDAY, FEB 23

Warm Up
2 x 75 Back or Free (50 Drill / 25 Swim) @ 1:20 / 1:25 / 1:30 / 1:35
3 x 50 Fly or Breast (Drill / Swim by 25) @ 1:00 / 1:05 / 1:15 / 1:10
1 x 100 IM Kick no board
400

Main Set
4 x 100 Free - Minus :05 Each Time @ 1:30 / 1:50 / 2:00 / 2:10
Regroup
4 x 25 IMO  @ 0:30 / 0:35 / 0:40 / 0:45
4 x 50 (25 IMO Stroke / 25 Free) @ 0:55 / 1:00 / 1:05 / 1:10
4 x 75 (25 IMO Stroke / 50 Free) @ 1:25 / 1:30 / 1:35 / 1:40
4 x 100 (25 IMO Stroke / 75 Free) @ 1:35 / 1:50 / 2:05 / 2:20
Regroup
1 x 200 IM  
1 x 100 Easy
1300

Set 2
8 x 25 kick @ :40 / :40 / :45 / :50
Odds build, evens FAST
200

Set 3
16 x 25 @ :45
4 breaths
3 breaths
2 breaths
1 breath
400

100 easy

TOTAL: 2400

MONDAY, FEBRUARY 21

200 drill/swim by 50

Main Set

Repeat 2x:
6 x 50 Free – DPS @ 0:55 / 1:00 / 1:10 / 1:15
3 x 100 Free - Descend 1-3@ 1:30 / 1:40 / 1:50 / 2:00
1 x 200 Free – FAST @ 3 :10 / 3:30 / 4:10 / 4:30
1 x 100 Easy
Regroup
(1800)

4 x 50 Variable Sprint* @ 1:00 / 1:05 / 1:10 / 1:15     
2 x 50 Kick – Choice @ 1:10 / 1:15 / 1:15 / 1:20
1 x 200 Easy
(500)

TOTAL: 2500

Variable Sprint: Fast/Easy, Easy/Fast, Fast, Easy

FRIDAY, FEBRUARY 18

Warm Up
8 x 25 @ :30 / :35 / :40 / :45
Odds stroke, evens free, Reverse IM order
(200)

 Main Set
1 x 300 free pull @ 4:15 / 4:45 / 5:00 / 5:30
6 x 50 200 pace @ 1:05 / 1:15 / 1:30 / 1:45 (4)
4 x 25 Kick – FAST @ 0:40 / 0:40 / 0:45 / 0:50
50 EZ
Regroup
2 x 150 Free pull @ 2:15 / 2:30 / 2:45 / 3:00
6 x 50 Choice - 200 Pace @ 1:05 / 1:15 / 1:30 / 1:45 (4)
4 x 25 Free – FAST @ 0:40 / 0:40 / 0:45/ 0:50    
50 EZ
Regroup
3 x 100 Free pull @ 1:30 / 1:40 / 1:50 / 2:00
6 x 50 Free - 200 Pace    @ 1:05 / 1:10 / 1:15 / 1:20 (4)
4 x 25 Choice - All Out   @ 0:40 / 0:40 / 0:45 / 0:50
(2200)

200 Warm Down

TOTAL: 2600

NOTES FOR THIS SET:
—>LANE 6  the number in parentheses (like after the bases on the 6x50)  is the number of repetitions I want you doing on those distances. So please do 4 x 50 instead of 6 x 50
—>Be ready to take your pulling gear off and go straight into the 50s following the pull (since the pull bases are a little bit faster)
—>200 pace = the speed you would be swimming if you were racing a 200 

WEDNESDAY, FEBRUARY 16

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
2 right arm/left arm
2 catch up
2 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
25 kick back, 25 3/2/3, 25 catch up, 25 swim
(300)

TOTAL: 2600

MONDAY, FEBRUARY 14
HAPPY VALENTINES DAY!

3 x 200 Free - DPS, Smooth @ 3:00 / 3:30 / 4:00 / 4:30 (2)
1 x 200 Free – Faster @ 2:50 / 3:15 / 4:00 / 4:30
1 x 100 Kick – Smooth @ 2:20 / 2:20 / 2:30 / 3:00
:30 Rest
4 x 100 Free - DPS, Smooth @ 1:30 / 1:40 / 2:00 (3) / 2:15(2)
2 x 100 Free – Faster @ 1:25 / 1:40 / 1:50 / 2:05
2 x 50 Kick – Moderate @ 1:05 / 1:10 / 1:15 / 1:20(1)
:45 Rest
4 x 50 Free - DPS, Smooth @ 0:50 / 0:55 / 1:05 / 1:30
4 x 50 Free - Faster, Hold Pace @ 1:00 / 1:00 / 1:20 / 1:30
4 x 25 Kick – FAST @ 0:35 / 0:40 / 0:45 / :50
1:00 Rest
1 x 100 Free - FAST, For Time
Numbers in parenthesis means the group on that base does that many repetitions instead of the original listed (ex: at the beginning of the set, the group doing the 200s on 4:30 will only do 2 instead of 3)

FRIDAY, FEB 10

Warm Up
4 x 50 Drill / Swim by 25 on :15 Rest
6 x 50 Descend 1-3, 4-6  @ 1:00 1:05 1:15 1:20 :15 Rest
(500)

Main Set
1 x 100 Choice - FAST      @ 1:30 / 1:40 / 2:00 / 2:10
1 x 50 Kick – FAST @ 1:00 / 1:10 / 1:20 / 1:30
1 x 50 Easy @ 1:00 / 1:10 / 1:20 / 1:30
4 x 75 Choice - #4 FAST @ 1:15 / 1:25 / 1:40 / 1:55
1 x 50 Kick – FAST @ 1:00 / 1:10 / 1:20 / 1:30       
1 x 50 Easy @ 1:00 / 1:10 / 1:20 / 1:30
6 x 50 Choice - Every 3rd FAST @ 1:00 / 1:10 / 1:20 / 1:30
1 x 50 Kick – FAST @ 1:00 / 1:10 / 1:20 / 1:30       
1 x 50 Easy
8 x 25 Choice - Evens SPRINT @ 0:35 / 0:40 / 0:45 / 0:45     
1 x 50 Kick – FAST @ 1:00 / 1:10 / 1:20 / 1:30       
1 x 50 EZ
(1300)

9 x 25 0:40 0:45 0:50 0:50
3 SPRINT → 1 Easy → 2 SPRINT → 1 Easy → 1 SPRINT → 1 Easy
1 x 75 Easy
(300)

WEDNESDAY, FEBRUARY 9

Warm Up
4 x 75 K/D/S by 25mix up strokes
(300)

Main Set
1 x 300 Free (pull optional) @ 4:15 / 4:45 / 5:00 / 5;30
1 x 200 75 Kick-25 swim by 100 @ 3:40 / 4:00 / 4:20 / 4:40
2 x 25 Non Free @ 0:30 / 0:35 / 0:35 / 0:40
1 x 50 Free Easy
1 x 200 Free (pull optional)     @ 2:50 / 3:15 / 3:30 / 3:45
2 x 150 Free-Stroke-Free by 50 @ 2:30 / 2:45 / 3:00 / 3:10
2 x 25 Kick @ 0:35 / 0:40 / 0:40 / 0:45
1 x 50 Free Easy      
1 x 200 Free - Build by 50        @ 2:50 / 3:15 / 3:30 / 3:45
3 x 100 75 Free-25 Fast Kick @ 1:40 / 1:55 / 2:05 / 2:15
2 x 25 Non Free @ 0:30 / 0:35 / 0:35 / 0:40
1 x 50 Free Easy
1 x 100 Free Strong @ 1:30 / 1:40 / 1:50 / 2:00
4 x 50 Choice Stroke @ 1:00/ 1:05 / 1:10 / 1:15
2 x 25 Kick @ 0:35 / 0:40 / 0:40 / 0:45
(2150)

FINS ON
6 x 25 odds free kick with breastroke scull/evens breastroke with fly kick
(150)

Warm down

TOTAL: 2600

MONDAY, FEBRUARY 7

Set 1
4 x 75 your choice swim @ :10 rest
4 x 50 kick @ kb
(500)

Set 2
4 x 200 pull optional @ 2:50 / 3:10 / 3:20 / 3:30
-->#1 easy, #2 build, #3 negative split, #4 fast
(800)

Set 3
3x through:
4 x 75 @ 1:10 / 1:20 / 1:30 / 1:40 --> descend 1-4 to fast
(900)

Warm Down
8 x 50 @ 1:00 --> Odds drill/swim, no breath down, easy back
(400)

FRIDAY, FEBRUARY 4

Warm Up
300 Drill/Kick/Swim by 25 (mix up strokes if you want)
(300)

Main Set
2x through:
4 x 50 descend @ :50 / :55 / 1:00 / 1:05
—>descend by :02 each 50, to 95% effort
2 x 100 @ 1:45 / 1:55 / 2:05 / 2:15
—>#1 hold b -10, #2 hold b -15
200 descend to fast—>REALLY DESCEND
1:00 rest
4 x 50 kick w/fins @ 1:00 / 1:05 / 1:10 / 1:15
200 pull
Regroup
(2000)

12 x 25 under/over/easy w/fins
(300)

WEDNESDAY, FEBRUARY 2

200 Swim
200 Drill-swim by 25
4 x 50 Stroke-Free by 25         0:50     0:55     1:00     1:05     :15 Rest
(600)

Main Set
4 x 100 Free @ 1:35 /1:45 / 1:50 / 2:05
2 x 25 Stroke  @ 0:30 / 0:35 / 0:40 / 0:45           
1 x 50 Easy @ 1:00 / 1:05 / 1:10 / 1:15    
3 x 100 Free   @ 1:35 /1:45 / 1:50 / 2:05
4 x 25 Stroke @ 0:30 / 0:35 / 0:40 / 0:45          
1 x 50 Easy @ 1:00 / 1:05 / 1:10 / 1:15
2 x 100 Free @ 1:35 /1:45 / 1:50 / 2:05          
6 x 25 Stroke @ 0:30 / 0:35 / 0:40 / 0:45   
1 x 50 Easy @ 1:00 / 1:05 / 1:10 / 1:15         
1 x 100 Free @ 1:35 /1:45 / 1:50 / 2:05
8 x 25 Stroke   @ 0:30 / 0:35 / 0:40 / 0:45
1 x 50 Easy  @ 1:00 / 1:05 / 1:10 / 1:15           
3 x 25 Kick Descend w/ Fins 0:35. 0:40 0:45 0:50
1 x 25 Swim Choice Sprint w/ Fins
(1750)