May 31,2022

3×200
Pull
Board touch
S/k by 50

8×100 on 20 sr
Fast underwaters
fast turns
Fast 3 stroke breakouts
Build to fast finish
To 8 Dec

4x thru: 25’s are best avg
5×25 (:50,:45,:40,:35,:30)
50 on 1:40.

2×50 all out from blocks

600 free 6/3/6
400 back la/ra/50s
200 breast separation/s
100 dk

Monday May 30… 4 days out

400 choice with solid turns
300 4 strokes fly off every wall
200 50 swim/50 fast kick
100 IM

8×25 :45 15/10

20×75 free
4 on 1:15 cruise
3 on 1:10 steady
2 on 1:05 fast
1 on 2:05

Or non free

4xthru:
2×25 low sc :45
50 build 1:15
75 fast 1:15
25 ez diff stroke 1:00

Warmdown:

12×50
4 on :50
4 on :55
4 on 1:00

Sat.May 28,2022

400 choice with 4dk or long p/o
300 IM sr/knob/s by 25
200 pull breathe every 5
100 build kick

4×100 on 2:15 Dec 1-4 to p400

2xthru:
6×75’s at p400 on 1:30
100 ez back 3:00

5:10 hold 58.1
5:20 hold 1:00
5:30 hold 1:01.9
5:40 hold 1:03.75
5:50 hold 1:05.6
6:00 hold 1:07.5

12×50 IM on 1:00
Dr/s by 12.5
S/dr by 12.5
Knob/s by 12.5
S/knob by 12.5

5×100 kick 2:30
1-3) flutter ascend
4-5) dk social kick with fins

Thursday May 26,2022

4×200
6/3/6
Pull build
Kick fast in/out walls
Swim with 5dk

8×100 on 1:40 or 1:50 cruise

8×25 on 1:00
fast head up 12.5m
Spin drill 12.5 m

6×50 with fins all out on 4:00 can do 2 diff strokes 3/3
(faster than your best 50)

9×100
3 on 1:50
3 on 1:55
3 on 2:00

Tuesday May 24,2022

4×400 30 sr

Free 25 streamline kick/75 swim/50 board touch/50 swim
Breast 50 separation/50 2 Kip/50 3 Kip/50 swim long
Back 25 k/25 ra/25k/25la/100 build
With fins 50 dk on back/50 underwater rec/50 1-1-1/50s

7×200 on 3:30
Dec 1-5, hold 6,7

10×25 on 1:00 Wall wars & sprints with fins

Wd Tba

Thursday 6:30-7:30 am

400 breathe every 3,5,7,3 by 100
300 pull 100pbl/,100pbm/100pbr
3×100 on 1:50 dec 1-3

4×50 at p200 on 1:30
75 at p200 3:00
50 ez 2:00

2×25 all out from push 1:00
200 ez 5:00
1×75 sprint from blocks

8×75 warmdown
2 on 1:15
2 on 1:20
2 on 1:25
2 on 1:30

Tuesday May 17,2022

3×200 back on 4:00
50 (focus head pos)
100 cruise and build kick
50 build to a race finish

300 free work underwaters 5:30
6×25 choice min stroke SC :45
300 free work turns 5:30
6×25 choice b to fast foot touch :45
300 free 75 t/75 a/75l/75e 5:30
6×25 fast finish :45

4×125 sprint in 2 waves on 8:00
(2 free/2 choice 1 stroke)

Warmdown Tba

Monday May 16,2022… Montreal in 4 days :)

400 with fins 6/3/6 free/bk by 200
300 golf ball swim
4×50 rotate through IM/fr by 25 1:00
100 build kick

8×25 on :45. 15/10’s

8×50 free best avg 2:00
200 ez 5:00
8×50 non free best avg 2:00
200 ez 5:00

Saturday May 14th,2022

5×200 20 sr
swim br every 5,7 by 25
Bk swim 5 dk
Kick streamline free 12.5/12.5 s
Breast separation/2k/3k/s long
Build kick

12×50 fly/bk 1:00
fly s/ bk k
dk on back/bk s
1-1-1 drill/bk k
Fly s/bk s strong

24×100 or 22
5 on 1:40 / 1:50
4 on 1:35/ 1:45
4 on 1:40/1:50
3 on 1:30/1:40
3 on 1:40/1:50
2 on 1:25/1:35
2 on 1:40 … /1 on 1:40
1 on 1:20

Wd Tba

Friday May 13,2022

300-400 choice finish by the 6 min mark

8/7 or 6 * 100 on 1:30, 1:45 or 2:00
1) Swim – 4th 25 flip into Fly
2) Back = 3rd 25 sprint Kick
3) IM (8/10/1/6 dolphin kicks off walls)
4) Pull – 4th 25 as much breast as you can

Circuits
1) starts

2) Kick
3 * 50 on 1:10 (#3 all out)
150 on 2:30 with fins build
3 * 50 on 1:15 (#1 and #3 fast)
150 on 2:15 with fins middle 100 sprint
3 * 50 on 1:30 all sprint
100 Kick with fins – no board – tight core

3) Equipment/fun
three times thru
2 * 25 fly off bottom
50 back with puck on head
2 * 25 Breast Kick 1) egg beater, 2) kick into vertical board
2 * 25 Free – push paddle with head
3 * 25 waterfall turns
50 flip mid pool both ways

6

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