May 30,2023

1000 with fins (500 free/500 nf)
RA/LA/knob/drill/s by 100

8×50 Dec 1-4,5-8 1:15

6×25 15/10 alternate 1:00

3×75 all out FTB on 10:00 swim in between

2x(9×50) back
1-3) kick with pb 1:20
4-6) L drill 1:10
7-9) swim 1:00

Monday May 29th

16×50 with fins 1:00

1-4) Dk on Back flip into Back swim

5-8) Back kick open turn to Breast swim long pullout

9-12) streamline flutter k flip into Fly don’t breathe on first stroke

13-16) Free build into a fast turn and dk underwater as far as possible

6×75 free 1:30

Alternate 15f/45smooth/15 fast and 15smooth/45 fast/15 smooth

8×100 Free Best Avg (should be below your p400) on 2:00

200 ez

8×50 FAST best non free stroke with fins 2:00

Warmdown with 24×25 on :45

1-8) streamline push as far as possible to ez swim

9-16) back underwater dk far as possible to ez swim

17-24) double breast pullout to ez swim

Thursday May 25th, 2023

6×200

1-3)Dec swim 3:20 4-6)Dec pull with paddles 3:40

4-6 Dec pull with paddles 3:40

24×25 all on :45

1st 6 stroke A, 2nd 6 stroke B /1 min rest … last 12 choice by 6 with equipment

1-3) p100 4) 15f/10ez 5) 15ez/10f 6) EZ

Continuous relay

First 50 is Fly

2nd 50 is Back from a Dive

3rd 50 is Breast

4th 50 is Free

Wednesday May 24, 2023

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 23rd, 2023

3×400 dec to pb plus 20 on 6:30/6:45/7:00

5×200 IM (kick is fast)

• knob/s by 25
• s/knob by 25
• s/k by 50
• k/s by 50
• kick

up to 16×50 on 1:15 (join in when finished above) 25 build/25 with fast underwaters/good breakouts and 5 sprint strokes

• free flip into fly
• free flip into back
• free flip into breast
• free

8×50 best avg (all one stroke) 1:30

Dolphin kick work to warmdown

May 17th, 2023

May 16,2023

5 * 200 on 3:30
Descend to PB + 10

6* 25 15/10 @. :45

4 * 50 1) 15-25-10, 2) 15-25-10 on 1

15×100
1-3 Dec 1:40 or 1:50
4-9 Dec faster on 1:45 or 1:55
10-12 best avg on 1:50 or 2:00
13-14 sprint fins 2:30
15 ez fins

Sunday May 14th 8-10am

800 s/k/p/s

All 50’s on 1:00 with fins
6×50 dk on back/bk sw
6×50 bk k/ breast swim 2dk
6×50 breast fast with flutter/ free s
6×50 stream flutt k/fly swim

4 min water break or ez swim

4 x thru (42min set)
3×175 on 3:30
1-2) cruise
below goal 200 time

Last 1/2 hour

Flutter kick
200 kick for time 5:00
2×100 faster than 1/2 3:00
4×50 faster than 1/2 2:00

300 drill down

5000m

Friday May 12,2023

400 fly ra/la with fins
300 IM kick
200 free swim with paddles long
100 build flutter

With fins on 1:00
8×50 bk 1/2 rec /br swim with 2 dk
8×50 bk ra/la/ br swim with 2 dk

4×25 – 12m spin drill 1:00

45 min to here

Backstroke: 2x thru:
4×25 fast 1:00
100 ez 3:00
3×50 at 2x your 25’s+4 or less 2:00
100 ez 3:00

Wd Tba

Thursday May 11

5×200
swim cys free back by 50
Pull with paddles
IM dr/s
IM s/knob
Kick

Breast pull work 20 min

Then:
2xthru: with fins BR is 25fast1k/25 long2k, FLY is strong maintain SC and time
4×50 Breast 1:00
2×25 fly :30
3×50 Breast 1:00
4×25 fly :30
2×50 Breasr 1:00
6×25 fly :30
1×50 Breast
8×25 fly :30