July 2022
FRIDAY JULY 22
Warm up
4 x 75 first 25 drill, middle 25 stroke, last 25 free
(300)
Set 1
4 x 150 pull @ 2:15 / 2:40 / 2:55 / 3:10
odds build, evens breathe 3/5/3
(600)
Main Set
100 free strong @ 1:30 / 1:45 / 1:55 / 2:10
2 x 50 smooth @ :50 / :55 / 1:00 / 1:05
4 x 25 FAST @ :30 / :30 / :35 / :40
50 easy
5 x 100 @ 1:50 / 2:00 / 2:15 / 2:30
holding fastest average you can
50 easy
(900)
Set 2
FINS (optional)
4x:
25 kick sprint @ :30 / :40
25 swim easy @ :30 / :40
25 choice sprint @ :30 / :40
25 swim easy @ :30 / :40
(400)
Set 3
4 x 50 drill/swim @ :10 rest
4 x 50 DPS @ :15 rest
work the walls
(400)
TOTAL: 2700
WEDNESDAY, JULY 20
Warm Up
3 x 100 drill/swim by 50
#1: 3/6/3 drill, #2: fist drill, #3: catchup
4 x 50 swim build @ :50 / 1:00 / 1:05 / 1:10
(500)
Main Set
3 x 200 @ 3:00 / 3:30 / 3:50 / 4:20
Descend 1-3
1 x 200 free Faster than the others
100 easy
3 x 100 free @ 1:30 / 1:45 / 1:55 / 2:10
Descend 1-3
1 x 100 free faster
100 easy
3 x 50 free @ :55 / 1:00 / 1:05 / 1:10
Descend 1-3
50 free Faster
100 easy
4 x 50 kick
4 x 25 choice
100 easy
(2100)
Your choice warm down
TOTAL: 2600 (+your warm down)
FRIDAY JULY 15
Warm up
4 x 50 odds drill/evens stroke
4 x 50 build within each 25
(400)
Main Set
2X:
100 kick
Then 3x:
100 @ 1:20 / 1:35 / 1:50 / 2:00
100 easy @ 1:40 / 1:55 / 2:10 / 2:20
2 x 25 SUPER SONIC FAST @ :30 / :30 / :35 / :40
50 easy
(after 3 rounds of the 100, 100, 2x25, 50, go back up to the 100 kick and repeat whole set again)
(2000)
Set 2
300 pull, breathe 3/5/7 by 50 (or if you can’t make that then by 25, and if you can’t do that then do 3/5 by 50)
Your choice warm down
TOTAL: 2700
WEDNESDAY, JULY 20
Warm Up
3 x 100 drill/swim by 50
#1: 3/6/3 drill, #2: fist drill, #3: catchup
4 x 50 swim build @ :50 / 1:00 / 1:05 / 1:10
(500)
Main Set
3 x 200 @ 3:00 / 3:30 / 3:50 / 4:20
Descend 1-3
1 x 200 free Faster than the others
100 easy
3 x 100 free @ 1:30 / 1:45 / 1:55 / 2:10
Descend 1-3
1 x 100 free faster
100 easy
3 x 50 free @ :55 / 1:00 / 1:05 / 1:10
Descend 1-3
50 free Faster
100 easy
4 x 50 kick
4 x 25 choice
100 easy
(2100)
Your choice warm down
TOTAL: 2600 (+your warm down)
MONDAY, JULY 4
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
FRIDAY, JULY 1
Warm Up
12 x 50
4 drill, 4 kick, 4 swim
(600)
Set 1
3x thru:
2 x 50 @ :40 / :50 / :55 / 1:00
100 @ 1:50 / 2:05 / 2:15 / 2:40
~
6 x 25 kick @ :45 / :50 / 1:00 / 1:00
Odds fast, evens ez
~
3x thru:
2 x 50 @ :40 / :50 / :55 / 1:00
100 @ 1:50 / 2:05 / 2:15 / 2:40
~
6 x 25 kick @ :45 / :50 / 1:00 / 1:00
Odds fast, evens ez
~
50 FAST
100 easy
100 FAST
50 easy
(1800)
Set 2
6 x 25 @ :30
evens DPS, odds stroke
150 ez
TOTAL: 2700