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Master
Swim
Work
outs
Winter Quarter
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Warm -up
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Hard
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Medium
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Easy
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600 Free
200 Balance Drills
200 Choice
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400 Free
200 Balance Drills
200 Choice
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300 Free
100 Balance Drills
100 Choice
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Main Set
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6 x 250 Free @ 4:15
Even Regular
Odd with toys
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6 x 200 Free @ 4:15
Even Regular
Odd with toys
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6 x 150 Free @ 4:15
Even Regular
Odd with toys
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8 x 100 Choice @ 1:45
1 –4
5 – 8{Descending
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6 x 100 Choice @ 2:00
1 –4
5 – 8{Descending
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4 x 100 Choice @ 2:15
1 –4
5 – 8{Descending
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4 x 100 Kick Free @ 2:00 with Fins
Use whole leg!
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4 x 75 Kick Free @ 2:00 with Fins
Use whole leg!
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4 x 50 Kick Free @ 2:00 with Fins
Use whole leg!
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Cool Down
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200
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200
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200
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Total Yards
|
3,900
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3,100
|
2,200
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Master
Swim
Work
outs
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Warm -up
|
Hard
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Medium
|
Easy
|
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400 Free
300 Choice
200 Drill
100 Kick
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300 Free
200 Choice
100 Drill
100 Kick
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200 Free
100 Drill
100 Kick
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Timed
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1x 100 Free for time
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1x 100 Free for time
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1x 100 Free for time
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Drills
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1 x 50 Head lead
Front & Back
1 x 50 Roll like a log
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1 x 50 Head lead
Front & Back
1 x 50 Roll like a log
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1 x 50 Head lead
Front & Back
1 x 50 Roll like a log
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Main Set
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Free Ladder
25
50
75
100
125
150
175
200
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Free Ladder
25
50
75
100
125
150
175
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Free Ladder
25
50
75
100
150
|
|
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200 Social Kick
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200 Social Kick
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150 Social Kick
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Back down the ladder Choice start with 200
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Back down the ladder Choice start with 175
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Back down the ladder Choice start with 150
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4 x 100 Free @ 2:00
Close as you can get to time set at start of work out
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4 x 100 Free @ 2:00
Close as you can get to time set at start of work out
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3 x 100 Free @ 2:30
Close as you can get to time set at start of work out
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Cool Down
|
200
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200
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150
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Total Yards
|
3,800
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3,100
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1,950
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Master
Swim
Work
outs
|
|
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Warm -up
|
Hard
|
Medium
|
Easy
|
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600 Free Every 4th length Balance Drill
200 Choice
200 Kick
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400 Free Every 4th length Balance Drill
200 Choice
200 Kick
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300 Free Every 4th length Balance Drill
200 Choice
100 Kick
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Drill
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3 x 100 stick Drill @ 2:15
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3 x 100 stick Drill @ 2:15
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3 x 100 stick Drill @ 2:15
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Main Set
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3 X
100
Free @ 1:30
2
x 50 Fly @: 50
100
IM @ 1:45
2
x 50 Back @: 50
100
Free @ 1:30
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3 X
100 Free @ 2:00
2 x 50
Fly @ 1:00
100 IM @
2:15
2 x 50
Back @ 1:00
100 Free
@ 2:00
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2 X
100
Free @ 2:30
2 x 50
Choice @1:15
100 IM
@ 2:30
2 x 50
Back @ 1:15
100
Free @ 2:30
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200 recovery slow choice
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200 recovery slow choice
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200 recovery slow choice
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4 x 25 underwater with fins streamline @: 45
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4 x 25 underwater with fins streamline @: 45
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4 x 25 underwater with fins streamline @ 1:00
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6 x 50 @ 1:00 Building
Odd Free
Even Choice
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6 x 50 @ 1:00 Building
Odd Free
Even Choice
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4 x 50 @ 1:00 Building
Odd Free
Even Choice
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3 x 100 @ 2:00 Building
Odd Free
Even Choice
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3 x 100 @ 2:00 Building
Odd Free
Even Choice
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2 x 100 @ 2:00 Building
Choice
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Cool Down
|
200
|
200
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200
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Total Yards
|
3,900
|
3,000
|
2,800
|
| |
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Master
Swim
Work
outs
|
|
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|
Warm -up
|
Hard
|
Medium
|
Easy
|
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200 Free
200 Choice
200 Kick
200 Drill
200 Free
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200 Free
200 Choice
200 Kick
200 Drill
200 Free
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200Free
100Choice
100Kick
100Drill
100Free
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Drill
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1 x 100 thumbs up side drill
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1 x 100 thumbs up side drill
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1 x 100 thumbs up side drill
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Main Set
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3 x 500 Free Timed
Rest 1 minute between
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3 x 400 Free Timed
Rest 1 minute between
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3 x 300 Free Timed
Rest 1 minute between
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200 Kick
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200 Kick
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150 Kick
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12 x 50 Choice @ 1:00
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10x 50 Choice @ 1:00
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8x 50 Choice @ 1:00
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Cool Down
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200
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200
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200
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Total Yards
|
3,600
|
3,200
|
2,350
|
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Master
Swim
Work
outs
|
|
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|
Warm -up
|
Hard
|
Medium
|
Easy
|
|
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300 Free
300 Choice
300 IM Drill
100 Back
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300 Free
300 Choice
200 IM Drill
100 Back
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200 Free
200 Choice
200 IM Drill
100 Back
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Drill
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1 x 50 Sculling Hands out front
1 x 50 Sculling on back Hands near hips
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1 x 50 Sculling Hands out front
1 x 50 Sculling on back Hands near hips
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1 x 50 Sculling Hands out front
1 x 50 Sculling on back Hands near hips
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Main Set
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4 X 100 Free @ 2:00
Pull, Concentrate on stroke and hips rotation.
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4 X 100 Free @ 2:00
Pull, Concentrate on stroke and hips rotation.
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3x100 Free @ 2:00
Pull, Concentrate on stroke and hips rotation.
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25 Free Sprint @ :30
50 Free med @ 1:00
75 Free Building @ 1:30
100 Kick Choice @ 2:15
25 Scull @ 1:00
25 Underwater @ 1:00
25 Choice @ :30
50 Choice @ 1:00
75 Choice Building @ 1:30
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25 Free Sprint @ :30
50 Free med @ 1:00
75 Free Building @ 1:30
100 Kick Choice @ 2:15
25 Scull @ 1:00
25 Underwater @ 1:00
25 Choice @ :30
50 Choice @ 1:00
75 Choice Building @ 1:30
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25 Free Sprint @ :40
50 Free med @ 1:00
75 Free Building @ 1:45
100 Kick Choice @ 2:30
25 Scull @ 1:00
25 Underwater @ 1:00
25 Choice @ :45
50 Choice @ 1:15
75 Choice Building @ 1:45
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4 X 400 @ 6:15
Choice
Free
IM
Free
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4 X 300@ 6:15
Choice
Free
IM
Free
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4 X 200@ 6:15
Choice
Free
IM
Free
|
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4 x 100 Kick with Fins @ 2:00
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4 x 100 Kick with Fins @ 2:00
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3x 100 Kick with Fins @ 2:00
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Cool Down
|
200
|
200
|
200
|
|
Total Yards
|
4,250
|
3,650
|
2,850
|
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