May 2022
MONDAY, MAY 16
Warm Up
8 x 50 stroke down, free back @ :15 rest
(400)
Main Set
2 x 75 K/D/S by 25 @ 1:30 / 1:40 / 1:50 / 1:50
100 descend @ 1:30 / 1:45 / 1:55 / 2:10
2 x 75 K/D/S by 25 @ 1:30 / 1:40 / 1:50 / 1:50
200 descend by 50s @ 3:00 / 3:30 / 3:50 / 4:15
2 x 75 K/D/S by 25 @ 1:30 / 1:40 / 1:50
400 descend by 100s @ 6:00 / 7:00 / 7:40 / 8:30
2 x 75 K/D/S by 25 @ 1:30 / 1:40 / 1:50
200 descend by 50 @ 3:00 / 3:30 / 3:50 / 4:15
2 x 75 K/D/S by 25 @ 1:30 / 1:40 / 1:50
100 descend by 25 @ 1:30 / 1:40 / 1:50
50 easy
(1800)
Set 2
With fins
8 x 50 (depending on time, 4 or 6 50s) underwater streamline kick down (your choice of stroke), swim back choice @ :55 / 1:00 / 1:05 / 1:10
(400)
100 ez
TOTAL: 2700
FRIDAY MAY 13
Warm Up
4 x 75 middle 25 stroke @ :10 rest
(300)
Main Set
5 x 100
2 x 50 ez
4 x 100
2 x 50 ez
3 x 100
2 x 50 ez
2 x 100
2 x 50 ez
1 x 100
2 x 50 ez
(2000)
All 100s @ 1:45 / 1:55 / 2:10 / 2:30
All 50s @ 1:00 / 1:10 / 1:15 / 1:20
Drop 5 seconds with each 100
Each set drop the slowest 100
Ex:
1:30 / 1:25 / 1:20 / 1:15 / 1:10
1:35 / 1:30 / 1:25 / 1:20 / 1:15
1:50 / 1:45 / 1:40 / 1:35 / 1:30
2:00 / 1:55 / 1:50 / 1:45 / 1:40
Set 2
200 social kick
100 easy
TOTAL: 2600
WEDNESDAY, MAY 11
Warm Up
50 swim
100 kick
150 pull
150 D/S IM order (no free)
100 kick
50 swim
Main Set
2 x 200 @ 3:00/3:30/3:50/4:20
2 x 150 @ 2:20 / 2:40 / 3:00 / 3:15
1 x 200 @ 3:00/3:30/3:50/4:20
1 x 200 @ 2:45 / 3:20 / 3:45 / 4:10
2 x 150 @ 2:20 / 2:40 / 3:00 / 3:15
2 x 200 @ 2:45 / 3:20 / 3:45 / 4:10
150s are recovery, nice and smooth, 200s make the base
(1800)
Set 2
6 x 50 kick @ 1:10 /1:15 / 1:20 /1:20
(300)
TOTAL: 2800
MONDAY, MAY 9
Warm up
4 x 50 kick/swim by 25 @ 1:00 / 1:05 / 1:10 / 1:15
4 x 75 swim/drill/swim by 25 @ 1:20 / 1:25 / 1:30 / 1:40
4 x 50 build to strong @ 1:00 / 1:00 / 1:05 / 1:10
700
Main Set
BROKEN MILE FOR TIME WOOOOOOOO!!!! Swam as:
3x:
200
150
100
50
Then finish off with:
3 x 50
10 seconds rest in between each swim
Subtract 2:20 at end
50 easy
1700
Set 2
Grab pulling gear
4 x 100 @ 1:40 / 1:50 / 2:00 / 2:10
Odds regular pull, evens buoy below knees
400
TOTAL: 2800
FRIDAY, MAY 6
Warm Up
2 x 100 Drill-Swim by 50 on :15 Rest
4 x 50 Kick on :15 Rest
4 x 25 variable @ :30
(500)
Main Set
6 x 100 Free - Every 3rd 100 FAST @ 1:30 / 1:45 / 1:55 / 2:10
1 x 50 Easy @ 1:00 / 1:10 / 1:15 / 1:20
9 x 50 Choice - Every 3rd 50 FAST @ 1:00 / 1:05 / 1:10 / 1:15
1 x 50 Easy @ 1:00 / 1:10 / 1:15 / 1:20
12 x 25 Choice - Every 3rd 25 SPRINT @ 0:30 / 0:35 / 0:40 / 0:40
1 x 50 Easy
(1500)
Repeat 2x
4 x 25 Kick – Sprint @ 0:45 / 0:45 / 0:50 / 0:50
2 x 50 Swim – FAST @ 1:00 / 1:05 / 1:10 / 1:15
4 x 25 Kick – Moderate @ 0:45 / 0:45 / 0:50 / 0:50
2 x 50 Swim - Choice, Moderate @ 1:00 / 1:05 / 1:10 / 1:15
(800)
TOTAL: 2800
WEDNESDAY, MAY 4
Warm Up
4 x 50 Drill - Swim by 25 on :15 Rest
4 x 50 Kick @ :15 rest
12 x 25 Build → Fast → Easy @ :30 / :30 / :40 / :45
feel free to mix in some stroke
(700)
Set 1
50 free @ :45 / :55 / 1:00 / 1:05
100 IM @ 1:45 / 2:00 / 2:15 / 2:30
150 free @ 2:15 / 2:40 / 2:50 / 3:10
200 IM @ 3:20 / 3:50 / 4:20 / 4:40
if you can’t do a 200 IM straight, do 2x100 IMs back to back
200 free @ 3:00 / 3:20 / 3:45 / 4:10
150 stroke/free by 25, IM order @ 2:40 / 2:55 / 3:10 / 3:20
100 free @ 1:30 / 1:45 / 1:55 / 2:10
50 stroke
(1000)
Set 2
With fins
8 x 50 @ 1:00 / 1:00 / 1:05 / 1:15
Dolphin kick underwater streamline on way down, swim back (your choice of stroke)
(400)
Set 3
4 x 75 @ 1:10 / 1:20 / 1:30 / 1:50
fast in and out of walls, WORK YOUR TURNSsnap your legs over, tight streamlines
(300)
100 ez
TOTAL: 2500
MONDAY, MAY 2
Warm Up
4 x 150 @ :10 rest swim as:
#1– freestyle
#2&3 – K/D/S by 50
#4 – middle 50 stroke
(600)
Main Set
2x through:
300 paddles only @ 4:20 / 5:10 / 5:40 / 6:15
2 x 150 swim @ 2:15 / 2:40 / 2:50 / 3:10 build to 80-85%
3 x 100 swim BEST AVERAGE PACE @ 2:00 /
1:00 recovery (and to get your paddles back on for the second round)
(1800)
Warm Down
4 x 50 catch up/swim @ :10 rest
TOTAL: 2600