March 2023
1A
Warm Up
9 x 50: 3 free, 3 stroke Down free back, 3 Pull
(450)
Set 1
4 x 50 kick @ kb
8 x 125 @ 100 base + 45
Odds IM double up on your choice of stroke; evens free
8 x 75 @ 100 base
Odds stroke, evens fly-back-breast
8 x 25 Fast/ easy
(2000)
150 warm down
TOTAL: 2600
1B
Warm Up
200 swim
4 x 75 middle 25 stroke
8 x 25 variable sprint
(700)
Set 1
3 x 100 @ b -5
100 easy
3 x 75 @ 50 b +15 / +20 / +25
75 easy
3 x 50 @ b -5
50 easy
(900)
Set 2
4 x 150 pull @ b +10
breathe 3/5/7 by 50 (or by 25, or 3/5 by 50)
(600)
Set 3
10 x 25 @ :30 / :35 / :40
Odds fly, evens free
(250)
150 easy
TOTAL: 2600
1C
Warm Up
200 swim
6 x 50odds kick, evens drill
200 swim
(700)
Main Set
6 x 175 @ 200 base -20
~
8 x 50 with paddles AND fins @ b
LOWEST STROKE COUNT EVER—shoot for less than 12 strokes/lap
150 swim easy (no equipment)
(1600)
Set 2
12 x 25
3x thru: 1 breath, easy, 6 dolphin kicks on your back/easy free, easy
(300)
TOTAL: 2600
2A
Warm Up
200 swim
4 x 50 kick down/drill back
4 x 25 variable sprint
(500)
Main Set
2x through:
3 x 100 @ b -5
200 @ b +15
2 x 150 @ b -10
4 x 50 choice @ b +15
(2000)
100 easy
TOTAL: 2500
2B
Warm Up
2 x 150 swim middle 50 kick
100 drill down/swim back
(400)
Main Set
300 swim ---> 100 IM, 100 free, 100 IM
8 x 50 pull @ b+5
~
6 x 50 kick @ b+20 Odds free, evens non-free
300 swim-->100 free, 100 IM, 100 free
200 pull
~
300 swim @ b +30-->100 IM, 100 free, 100 IM
8 x 25 kick @ 50s base (so if your 100 base is 1:30, do these on :45)
-->Odds easy, evens fast (like REALLY fast)
(2000)
Warm Down
4 x 50 no breath down, easy back
TOTAL: 2600
2C
Warm Up
300 nice and long and smooth
4 x 50 variable sprint
(500)
Set 1
3x thru:
1 @ b+10
1 @ b+5
1 @ b
1 @ b-5
Go straight from last 50 back to first one
(600)
Set 2
3x through:
2 x 50 kick @ kb +15
200 @ b -10
100 active recovery @ b +15
Right back into kick
(1200)
Set 3
4 x 75 middle 25 stroke @ :15 rest
TOTAL: 2600
3A
Warm-up
4×100 Odds swim, Evens kick/swim/drill/swim by 25
(400)
Main set
2x thru:
2×100 @ b
4×75 (25 Kick FAST/25 uptempo/25 EZ) @ 100 base
100 easy
100 SUPER SONIC FAST
100 EZ
2xFUNS w/fins (25 Fly/25 underwater/25 No breath/25 Sprint) @ :10 rest after each 25
100 EZ
(2200)
TOTAL: 2600
3B
Warm Up
3 x 150
#1: middle 50 kick. #2 middle 50 drill, #3 middle 50 stroke
50 easy
(500)
Set 1
4 x 75 kick
100 moderate to loosen up arms
(400)
Main Set
PULL OPTIONAL
300 Build @ b, 100 strong
250 Build @ b, 100 strong
200 Build @ b, 100 strong
150 Build @ b, 100 strong
100 Build @ b, 100 strong
50 Build @ b, 100 strong
50 easy
FOR ALL 100sTry to hold b -10 (about 90% effort)
(1700)
TOTAL: 2600
3C
Warm up
8 x 75 odds build, evens moderatego ahead and mix in some stroke
(600)
Main Set
3x thru:
200, 150, 100, 50
Round 1: Freestyle @ b
Round 2: IM:
200 IM @ b +40
150 stroke/free IM order @ b +30
100 IM @ b +20
50 stroke (can mix it up) @ b+10
Round 3: Pull @ b -5
(1500)
Warm Down
6 x 50
Odds no breath down, easy back @ b +30
Evens DPS
TOTAL: 2400
4A
Warm-up
6×50 (odds kick, evens drill)
6×50 (odds drill, evens swim)
(600)
Main set
2x thru:
2×100 (one stroke or IM, one free) @ b +20
4×50 (2 stroke, 2 free) @ b +15
8×25 FAST/EZ @ :30 / :35 / :40
4×50 (round 1 Kick, round 2 Drill)
kick @ kb, drill @ b +15
(1600)
Set 2
16×25 2 FAST/2 EZ
(400)
TOTAL: 2600
4B
Warm Up
8 x 75 done a 2 rounds:
1. Smooth
2. 2 smooth, 1 up-tempo
3. 1 smooth, 2 up-tempo
4. All up-tempo
(600)
Main Set
200 moderate @ b
2x 100 @ 90% @ b +10
200 moderate @ b
4 x 50 @ 90% @ b +5
200 moderate @ b
8 x 25 @ 90% @ :30 / :35 / :40
~
100 moderate, 10 sec rest, 1 x 100 fast
100 moderate, 10 sec rest, 2 x 50 fast @ :10 rest
100 moderate, 10 sec rest, 4 x 25 fast @ :10 rest
(1800)
Warm Down
200 easy
TOTAL: 2600
4C
Warmup:
300 KDS IM order
4 x 50 stroke/free by 25, build
(500)
Main Set – 4 rounds, 1 each stroke:
50 kick @ kb + 10
50 drill @ b +20
125 IM, double up on that round’s stroke @ 150 base
125 free smooth, active recovery
(end repeat here—back to top)
200 IM for time, good effort
8 x 25, 2 of each stroke
(1800)
Warm Down
200 pull
100 easy
TOTAL: 2600
5A
Warm-up:
4×75 K/D/S
4×50 K/D
4×25 Build
(600)
Main set:
4x thru:
50 Kick @ kb
50 Drill @ b +10
50 DPS @ b +10
Regroup
50 FAST
50 EZ
(1000)
Set 2
2×100 @ b +5
2×100 Stroke or IM (2nd one faster than 1st) @ b +30
2×50 free @ b +5
100 IM FAST
(600)
200 EZ cool down
TOTAL: 2400
5B
Warm up
200 free
100 kick
100 choice
100 free
(500)
Set 1
4 x 250 @ 300 base, swam as:
100 swim, 50 kick FAST, 100 swim
4 x 100 pull @ b
3 x 100 free/stroke WITH FINS @ b +10
(1700)
Set 2
100 back
8 x 25 odds choice, evens build down
100 easy
(400)
TOTAL: 2600
5C
Warm up
200 swim
Main Set
3x thru:
1 x 200 @ b +20 Moderate effort (80-85%)
2 x 100 @ b +15 Strong (85-90%)
4 x 50 odd easy, evens fast
(1800)
Dessert
8 x 50 pull @ b+15
Breathe 3, 5, 7, 9 by 50
8 x 25 choice @ b +10
(600)