September 2022
WEDNESDAY, SEPT 21
Warm Up
400 every 3rd 25 kick
200 IM drill
(600)
Main Set
4 x 125 IM @ 2:15 / 2:30 / 2:50 / 3:15
double one stroke
100 free easy @ 2:00 / 2:15 / 2:20 / 2:30
4 x 100 @ 1:40 / 2:00 / 2:15 / 2:30
odds IM, evens free
100 free easy @ 2:00 / 2:15 / 2:20 / 2:30
4 x 50 drill/swim @ :55 / 1:05 / 1:15 / 1:20
100 free easy @ 2:00 / 2:15 / 2:20 / 2:30
200 IM PERFECT STROKE fastish
100 easy @ 2:00 / 2:15 / 2:20 / 2:30
4 x 25 kick @ :40 / :40 / :45 / :50
100 easy
(1900)
{Set 2}
2 x 50 back scull/free scull @ :!5 rest
4 x 50 DPS @ :55 / 1:00 / 1:10 / 1:20
(300)
TOTAL: 2500 / 2800
MONDAY, SEPT 19
Warm Up
6 x 75
odds swim/kick/swim
evens swim/drill/swim
3 x 50 stroke down, free back
(600)
Main Set
400 (pull optional) @ 6:30 / 7:15 / 7:45 / 8:20
100 @ 1:25 / 1:40 / 1:55 / 2:10
200 @ 2:55 / 3:20 / 3:50 / 4:15
300 @ 4:15 / 5:00 / 5:45 / 6:30
2 x 50 kick @ 1:10 / 1:10 / 1:20 / 1:30
3 x 100 hold pace @ 1:30 / 1:45 / 1:55 / 2:10
2 x 100 free faster @ 1:40 / 1:50 / 2:00 / 2:15
1 x 100 fastest
200 easy
(1900)
TOTAL: 2500
FRIDAY, SEPT 16
Warm Up
200 swim
4 x 75 middle 25 stroke @ :15 rest
8 x 25 drill/swim by 25 @ :30 / :35
(700)
Set 1
2x thru:
50 build up @ 1:00 /
2 x 25 kick @ :40 / :40 / :45 / :50
50 build down
(300)
Main Set
12 50s @ 1:15 / 1:20 / 1:30 / 1:40
1 fast, 1 easy, 2 fast
1 easy, 2 fast, 1 easy
1 fast, 1 easy, 1 fast
1 easy
(600)
Set 2
PULL
100 @ 1:30 / 1:45 / 1:55 / 2:10
150 @ 2:10 / 2:40 / 2:50 / 3:20
200 @ 2:50 / 3:30 / 3:45 / 4:30
150 @ 2:10 / 2:40 / 2:50 / 3:20
100 @ 1:30 / 1:45 / 1:55 / 2:10
(700)
Warm Down
4 x 50 no breath down, easy back @ 1:15 / 1:15 / 1:30 / 1:40
TOTAL: 2500
MONDAY SEPT 12
Warm Up
200 choice
4 x 100 50 kick/50 swim
100 bu/bd/f/e
(700)
Main Set Part 1
2x thru:
**ALL WITH FINS**
4 x 50 @ :40 / :45 / :55 / 1:00
100 easy @ 2:00 / 2:10 / 2:20 / 2:30
4 x 50 swam as:
Odds @ :35 / :40 / :50 / :55
Evens @ :45 / :50 / 1:00 / 1:05
100 easy @ 2:00 / 2:10 / 2:20 / 2:30
(1200)
Main Set Part 2
2x thru:
**ALL PULLING**
150 at 80% @ 2:15 / 2:30 / 2:55 / 3:15
50 FAST @ 1:00 / 1:10 / 1:15 / 1:20
(600)
Your choice warm down
TOTAL: 2500
MONDAY, SEPT 5
Warm up
200 swim
200 drill/swim by 50 (mix up strokes)
8 x 25 swim – 6 kicks off walls @ :35 / :35 / :40 / :45
(600)
Main Set
300 free (pull optional) @ 4:30 / 5:10 / 5:45 / 6:15
2 x 150 free/stroke/free by 50 @ 2:20 / 2:50 / 3:15 / 3:45
2 x 25 kick @ :35 / :35 / :45 / :45
50 easy
~
200 free build by 50 @ 3:00 / 3:30 / 3:50 / 4:10
2 x 100 75 free/25 kick FAST @ 1:40 / 1:55 / 2:10 / 2:20
2 x 25 stroke @ :30 / :35 / :40 / :40
50 easy
~
100 free strong @ 1:30 / 1:45 / 1:55 / 2:10
2 x 50 choice stroke @ :55 / 1:00 / 1:10 / 1:20
2 x 25 kick @ :35 / :35 / :45 / :45
50 easy
(1500)
Set 2
200 social kick
8 x 25 strong breakouts @ :30 / :30 / :35 / :40
(400)
Your choice warm down
TOTAL: 2500