February 2023
FEB 4A
Warm Up
6×50
Odds swim
Evens kick/drill
(300)
Main set
2x thru:
2×100 @ b +15 one IM/one Free
4×50 @ b+10 2 Stroke/2 Free
8×25 FAST/EZ @ :30 / :35 / :40 / :45
round 1 Kick, round 2 Swim
4×50 @ b+10/+5/0/-5
50 EZ @ b +20
2×100 one on +5/-5
50 EZ
(2400)
FEB 4B
Warm Up
200 swim
4 x 50 Choice - Build to fast
4 x 25 Choice - Variable Sprint
(500)
Main Set
6 x 25 Free - ≤ 3 Breaths Max @ :30 / :35 / :40
4 x 25 Kick on Back @ :35 / :40 / :45
100 Free – Smooth
~
1 x 75 Free – FAST for time
1 x 175 Free - Recovery
(1800)
Warm Down
75 swim
50 drill
25 stroke
50 drill
75 free
25 easy to get to right end of pool
TOTAL: 2600
FEB 4C
Warm Up
200 Drill / Swim by 50
Drills: L/R Balance, 8 Kick Sideline, Triple Switch
4 x 50 Free - DPS
2 x 50 Kick - Build
(500)
Main Set
3 x 200 Free (pull optional) @ b
2 x 100 Kick @ kb
2 x 200 Free (pull optional) @ b -10
6 x 50 @ b +15
Odds = Kick
Evens = Swim
~
1 x 200 Free fast (let’s see you go around b -30 for your time)
1 x 100 Easy
4 x 50 Choice – Descend @ b +5
(1800)
Set 2
4 x 75 Kick / Scull / Swim by 25 @ figure out your base after the first one
100 easy
TOTAL: 2700
FEB 3B
Warm-up
200 swim
200 (Swim/Kick/Drill/Swim)
(400)
Set 1
5×100 @ b +5, b, b -5, b, b+5
(500)
Set 2
2x thru:
4×100 @ b +5
2×50 FAST b +20
(1200)
Set 3
12×25 IM order
(300)
200 warm down
TOTAL: 2600
FEB 3C
Warm Up
100 drill, 100 kick, 100 swim
(300)
Main Set
2x thru:
2×200 free @ b +5
4 x 100 free @ b
2×50 free @ b-5
~
6×25 odds fast/evens ez
(2300)
Your choice warm down
TOTAL: 2600
FEB 2A
Warm-up
4 x 100
Odds 50 kick/50 swim, Evens 50 drill/50 swim
4 x 50 DPS
4 x 25 build to fast
(700)
Main Set
4×50 First 25 fast @ b+10
4×100 Second 25 fast @ b +10
4×150 First 50 fast @ b +10
6×100 Free @ b +30
2 fast, one recovery
(1800)
100 warm down
TOTAL: 2600
FEB 2B
Warm Up
200 swim
3 x 100 25 drill/50 kick/25 swim
4 x 25 build
(600)
Main Set
6 x 50 Free @ b
Descend 1→3, 4→6
4 x 25 K.O.B. @ :35 / :40 / :45
6 underwater dolphin kicks
1 x 100 Choice - FAST
1 x 50 Free ez
~
6 x 50 Free @ b
Descend 1→3, 4→6
4 x 25 Flutter Kick w/ Board @ :35 / :40 / :45
2 x 50 Choice – FAST @ b +15
1 x 50 Free ez
~
6 x 50 Free @ b
Descend 1→3, 4→6
4 x 25 Kick choice @ :35 / :40 / :45
4 x 25 Choice – FAST @ :40 / :45
1 x 50 Free - Smooth
~
100 simulation (build first 3 25s, last 25 ALL OUT)
50 easy
(1800)
Warm Down
4 x 50 no breath down, swim back @ b +30
TOTAL: 2600
FEB 2C
Warm-up
4×75 Kick/Drill/Swim
2 x 150middle 50 drill stroke
(600)
Main set
4×100 Kick (fins optional!) @ kb*
100 Free @ b +10 (just get your arms back)
2×100 IM @ b +20*
4×100 Drill @ b +20mix up the strokes a little bit
100 Free @ b +10
2×100 IM @ b +20*
6×50 odds non free/evens free @ b +20
(1700)
200 warm down
*Adjust the bases as you need for the IMs for your lane and if you decide to use fins and need to make the base a little faster
TOTAL: 2500
This workout is a little shorter than usual but because there is so much kick and stroke it should take a little more time
WEDS FEB 8
Warm-up
4×75 Kick/Drill/Swim
2 x 150middle 50 drill stroke
(600)
Main set
4×100 Kick (fins optional!) @ kb*
100 Free @ b +10 (just get your arms back)
2×100 IM @ b +20*
4×100 Drill @ b +20mix up the strokes a little bit
100 Free @ b +10
2×100 IM @ b +20*
6×50 odds non free/evens free @ b +20
(1700)
200 warm down
*Adjust the bases as you need for the IMs for your lane and if you decide to use fins and need to make the base a little faster
TOTAL: 2500
MON FEB 6
Warm Up
4 x 150
odds swim
evens drill/kick/drill by 50
(600)
Set 1
5 x 200 swim
#1 @ b
#2 @ b -5
#3 @ b -10
#4 @ b -5
#5 @ b
(1000)
Set 2
8 x 75 pull @ 100 b -15*
breathe 3/5/7 by 25
(600)
Set 3
12 x 25 @ :40 / :45
Repeat 3x through:
25 stroke
25 easy
25 underwater
25 easy
(300)
*Take your normal 100 base (1:30, 1:45) and subtract :15. It should make for a comfortable 75 pace.
TOTAL: 2500FRI FEB 3
Warm Up
6 x 75 @ 10 sec rest
Odds free, evens stroke/free/stroke
3 x 50 build @ :15 rest
(600)
Main Set
6 x 200 @ b -5
#1-paddles and buoy
#2-just paddles
#3-paddles and fins
6 x 100 @ b
Descend 1-3, 4-6 to FAST
(1800)
Warm Down
8 x 25 @ :30 / :40
odds no breath, evens easy
(200)
TOTAL: 2600
WEDS FEB 1
200 swim
3 x 100 25 drill/50 kick/25 swim
4 x 25 build
(600)
Main Set
6 x 50 Free @ b
Descend 1→3, 4→6
4 x 25 K.O.B. @ :35 / :40 / :45
6 underwater dolphin kicks
1 x 100 Choice - FAST
1 x 50 Free ez
~
6 x 50 Free @ b
Descend 1→3, 4→6
4 x 25 Flutter Kick w/ Board @ :35 / :40 / :45
2 x 50 Choice – FAST @ b +15
1 x 50 Free ez
~
6 x 50 Free @ b
Descend 1→3, 4→6
4 x 25 Kick choice @ :35 / :40 / :45
4 x 25 Choice – FAST @ :40 / :45
1 x 50 Free - Smooth
~
100 simulation (build first 3 25s, last 25 ALL OUT)
50 easy
(1800)
Warm Down
4 x 50 no breath down, swim back @ b +30
TOTAL: 2600