June 2022
WEDNESDAY, JUNE 29
Warm Up
300 K/D/S IM order by 25
(300)
Set 1
6 x 100
Odds free @ 1:30 / 1:45 / 1:55 / 2:10
Evens IM drill @ 1:50 / 2:00 / 2:15 / 2:20
200 IM swimFins optional
(800)
Main Set
2x thru:
200 free paddles optional @ 3:15 / 3:45 / 4:10 / 5:00
4 x 50 swim stroke down/free back @ :55 / 1:05 / 1:15 / 1:20
2 x 100 IM swim @ 1:50 / 2:15 / 2:30 / 2:40
one smooth, one fast
(1200)
100 ez
TOTAL: 2400
FRIDAY, JUNE 17
Set 1
8x50 Fingertip drag, catchup, fist, perfect swim @ 1:00 / 1:10 / 1:15
4 x 25 variable sprint
(500)
Main Set
8 x 50 free smooth @ :45 / :55 / 1:05 / 1:20
100 easy @ 2:00 / 2:00 / 2:15 / 2:30
6 x 50 200 pace @ :50 / 1:00 / 1:10 / 1:25
100 easy @ 2:00 / 2:00 / 2:15 / 2:30
4 x 50 faster than above @ :55 / 1:05 / 1:15 / 1:30
100 easy @ 2:00 / 2:00 / 2:15 / 2:30
2 x 50 all out with fins @ 1:10 / 1:20 / 1:30 / 1:40
100 easy @ 2:00 / 2:00 / 2:15 / 2:30
(1400)
Set 2
200 social kick
2 x 50 drill/swim by 25
4 x 25 scull
200 easy
(600)
TOTAL: 2500
WEDNESDAY, JUNE 15
Warm Up
300 IM K/D/S reverse IM order
4 x 50 free @ :50 / :55 / 1:00 / 1:20
(500)
Main Set
8 x 50 stroke/free by 25 IMO @ :55 / 1:00 / 1:10 / 1:30
100 free @ 1:40 / 1:55 / 2:05 / 2:30
6 x 50 stroke/free by 25 IMO @ :55 / 1:00 / 1:10 / 1:30
100 free @ 1:40 / 1:55 / 2:05 / 2:30
4 x 50 stroke/free by 25 IMO @ :55 / 1:00 / 1:10 / 1:30
100 free @ 1:40 / 1:55 / 2:05 / 2:30
2 x 50 IMO or stroke @ :55 / 1:00 / 1:10 / 1:30
100 free @ 1:40 / 1:55 / 2:05 / 2:30
~Regroup~
200 IM or stroke
(1600)
Set 2
2 x 100 kick around the world @ 2:20 / 2:30 / 2:50 / 3:10
4 x 50 swim DPS @ :55 / 1:00 / 1:05 / 1:15
200 ez
TOTAL: 2700
MONDAY, JUNE 13
Warm up
4 x 75 middle 25 build
(300)
Set 1
3 x 100 kick choice @ 2:20 / 2:30 / 2:40 / 4:00
6 x 50 descend 1-3, 4-6 @ :50 / :55 / 1:00 / 1:05
(600)
2x through:
3 x 200
#1 @ 3:10 / 3:40 / 4:00 / 4:10
#2 @ 3:00 / 3:30 / 3:50 / 4:00
#3 @ 2:50 / 3:20 / 2:40 / 3:50
Go right back into the 4th 200 after #3
(1200)
12 x 25 @ :40
4 breaststroke kick
4 breaststroke butterfly kick with fins
4 breaststroke swim
(300)
4 x 75 @ 1:30 / 1:40 / 1:50 / 2:00
middle 25 stroke
Your choice warm down
TOTAL: 2400
FRIDAY JUNE 10
Warm Up
4 x 50 choice odds Drill/swim, Evens kick/swim @ :15 rest
4 x 50 variable sprint @ 1:00 / 1:00 / 1:10 / 1:20
(400)
Main Set
2x thru:
3 x 100 descend 1-3 to strong @ 1:30 / 1:45 / 1:55 / 2:15
3 x 50 kick @ 1:15 / 1:20 / 1:30 / 1:40
Extra :30 rest
3 x 50 FAST for time @ 1:15 / 1:15 / 1:30 / 1:40
Regroup
3 x 50 swim @ :50 / :55 / 1:00 / 1:10
Extra :30 rest
3 x 50 kick FAST @ 1:30 / 1:30 / 1:40 / 1:45
100 easy
(2000)
Warm Down
8 x 25 odds stroke, evens free
(200)
TOTAL: 2600
WEDNESDAY, JUNE 8
Warm Up
8 x 50 IM order down/free back @ :15 rest
(400)
Set 1
3 x 150 smooth @ 2:20 / 2:45 / 3:00 / 3:30
(450)
Main Set
2x thru:
6 x 100 free
#1: 1:35 / 1:50 / 2:05 / 2:25
#2: 1:30 / 1:45 / 2:00 / 2:20
#3: 1:25 / 1:40 / 1:55 / 2:15
#4: 1:20 / 1:35 / 1:50 / 2:10
#5: 1:40 / 1:55 / 2:05 / 2:25
#6: 1:45 / 2:00 / 2:10 / 2:30
(1200)
Set 2
WITH FINSSS
8 x 50 @ 1:00 / 1:10
Kick down work on streamline/swim back
Alternate fly kick/free kick, mix up strokes, stomach or back
(400)
Set 3
150 easy
TOTAL: 2600
MONDAY, JUNE 6
Warm up
6 x 75 middle 25 drill @ :15 rest
(450)
Set 1
300 pull @ 4:30 / 5:00 / 5:45 / 6:15
4 x 50 swim build @ :50 / 1:00 / 1:10 / 1:20
2 x 150 pull @ 2:15 / 2:40 / 3:00 / 3:40
4 x 50 kick strong @ 1:15 / 1:20 / 1:25 / 1:30
3 x 100 pull descend 1-3 @ 1:30 / 1:45 / 1:55 / 2:30
4 x 50 holding b -10 @ :55 / 1:05 / 1:15 / 1:20
100 easy
(1600)
Set 2
5 x 50 underwater kick/swim choice by 25 @ 1:10 / 1:15 / 1:20
200 easy
TOTAL: 2500
FRIDAY, JUNE 3
Warm up
3 x 100 scull/swim/drill/swim @ :10 rest
4 x 50 free variable sprint @ 1:00 / 1:00 / 1:10 / 1:20
(500)
Main Set
2x thru:
3 x 50 free descend @ :50 / :55 / 1:05 / 1:20
1 x 100 free FAST
100 easy
Regroup
3 x 50 free descend @ :50 / :55 / 1:05 / 1:20
2 x 50 kick FAST @ 1:20 / 1:25 / 1:30 / 1:40
50 easy
Regroup
3 x 50 free descend @ :50 / :55 / 1:05 / 1:20
2 x 50 sprint @ 1:30 / 1:40 / 1:50 / 2:00
50 easy
(1900)
Warm Down
4 x 50 free DPS @ 1:00 / 1:10 / 1:15 / 1:30
100 easy
(300)
TOTAL: 2700
WEDNESDAY, JUNE 1
Warm Up
100 free
2 x 100 back or free - drill/swim by 25 @ :15 rest
2 x 100 breast or fly – drill/swim by 25 @ :15 rest
100 IM kick
(600)
Main Set
4 x 100 free DPS @ 1:40 / 1:55 / 2:05 / 2:30
Regroup
4 x 25 IMO @ :40 / :45 / :45 / :50
4 x 50 IMO stroke/free by 25 @ :55 / 1:10 / 1:20 / 1:40
4 x 100 IMO stroke/free by 50 @ 1:45 / 2:00 / 2:15 / 2:40
Regroup
200 IM or Stroke/free by 25 @ 3:15 / 3:45 / 4:15 / 4:45
100 free
(1400)
Set 2
6 x 50 IMO kick with fins @ :50 / 1:00 / 1:10 / 1:20
4 x 50 swim free easy @ :55 / 1:00 / 1:05 / 1:15
TOTAL: 2500