January 2023
MON JAN 30
Warm Up
300 drill/swim/kick/swim by 25
300 free build the last 100
(600)
Set 1
300 @ b +1:00
swam as 3 x 100 IM OR 75 of each stroke straight
Set 2
8 x 50 free @ b +5
odds DPS, evens work on turnover
8 x 50 stroke down/free back @ b +10
IMO
8 x 50 @ b +5
evens fast
8 x 50 @ b +10
Odds stroke, evens free
(1600)
Your choice warm down
TOTAL: 2500
FRI JAN 20
Warm-up:
Free (50 Kick/50 Swim)
100 Free (50 Drill/50 Swim)
100 Free (50 Kick/50 Swim)
100 Free (50 Drill/50 Swim)
4×50 Distance per stroke
4×25 Build
(600)
Main Set:
4×50 First 25 fast @ b +15
4×100 Second 25 fast @ b +15
4×150 First 50 fast @ b +15
6×100 @ b +30
75 IM, 10 seconds rest, 25 sprint free
(1800)
100 easy warm down
TOTAL: 2500
MON JAN 16
Warm Up
200 swim
100 kick
2 x 150 pull
(600)
Set 1
6 x 50 @ b +20
odds long-axis drill down free back / evens short-axis drill down free back
(300)
Main Set
8 x 100 @ b +20
75 free build, 10 seconds rest, 25 sprint stroke
6 x 100 @ b +30
75 IM, 10 seconds rest, 25 sprint free
(1400)
Warm Down
200 easy
TOTAL: 2500
WEDS JAN 11
Warm Up
200 swim
100 kick
8 x 25 build up/build down/ez/fast
(500)
Main Set
2 x 200 @ b
Breathe 3/5 by 25
4 x 100 @ b+10
Odds fast, evens easy
8 x 75 @ b +15
Middle 25 stroke IM order
12 x 50 @ b +5
Every 3rd 50 FAST
16 x 25 @ :30 / :35 / :40
4 kick (easy down, FAST back), 4 drill
(2000)
TOTAL: 2500
MONDAY JAN 9 2023
Warm Up
200 swim
Set 1
PULL OPTIONAL
3 x 250 @ b (take your normal 200 base and add your 50 base)
Long and smooth, just get the yardage in
50 easy swim (get your arms back)
(800)
Main Set
3x thru:
100 @ b 80% effort
75 @ b 85% effort
50 @ b 90% effort
25 @ :30/ :35 / :40ALL OUT
50 easy regroup
(900)
Set 2
WITH FINS
3 x 200 broken with fins @ b + 50 fast, 10 seconds rest, 100
kick fast, 10 seconds rest, 50 fast
(600)
TOTAL: 2500
FRI JAN 6
Warm Up
4 x 75 kick drill swim
4 x 100: 50 kick, 50 swim
(700)
Main Set
200 swim fast. Remember your time!
2 x 100 distance per stroke @ b +20
~
2 x 100: 1 fast, 1 easy
4 x 50 drill @ b +15
~
4 x 50: 1 fast, 1 easy
8 x 25 kick @ :45 / :50
~
8 x 25: 1 fast, 1 easy
200 Faster than the first 200
(1600)
Set 2
300 every 3rd length non-free
TOTAL: 2600
WEDS JAN 4 2023
Warm Up
12 x 50
-3 free, 3 free/breast, 3 free/back, 3 free/fly
(600)
Main Set
2x thru:
PULL OPTIONAL
200 @ b nice and smooth
150 strong
~
200 @ b
100 strong
~
200 @ b
50 strong
The point of this set is to go from the 200 into a really strong swim—each break should be about 30 seconds
(1800)
Set 2
200 social kick
Your choice warm down
TOTAL: 2600