400 warm-up
8x50 @ :55 odds free/ evens back
4x100 @ 2:20
1st 25: medium pace
20 seconds tread arms out at first wall
2nd 25: fast
15 seconds tread arms out at wall
3rd 25: faster
10 seconds tread arms out at wall
4th 25: sprint
2x100 IM drill @ 1:45
repeat 4x100 as before
8x50 @ :45
200 cool down

500 warm-up
8 x 50 IM order/free by 25 @ :50/:55
5 x 100 free @ 1:30
4 x 75 kick/tread/head up sprint @ 2:00
4 x 100 free @ 1:25
6 x 50 free/head up, tread arms up 15 seconds at the wall @ 1:15
3 x 100 free @ 1:20
long cool down

500 warm-up
10 x 100 @ 1:30 free
4 x 200 @ 3:00 breathe by 3/5/7/9 by 50
4 x 50 @ 1:00 IM order, drill/swim
200 cool down

00 choice, 10 seconds rest, then 200 descend.

4 x 100, 1 and 3 free, 2 and 4 back, 1:30/35/40/45
4 x 100 IM Drill 1:45/1:50/1:55
4 x 50 Build :35/:40/:45/:50
200 pull, paced
2 x 100 tread, 5 seconds rest (stomach tight, back straight, shoulders and wrists out-- maintain good form!)
3 x 300 kick/drill/swim x100 4:45
8 x 50 choice sprint, 10 seconds rest.

200 warm down

500 SKIPS
8 x 50 free/back @ :50 / :55 / 1:00
10 x 100 @ 1:35 / 1:40 / 1:45
#1 sprint first 25
#2 sprint second 25
#3 sprint third 25
#4 springtlast 25
#5 sprint whole 100
1 minute rest, then repeat
4 x 75 kick/drill/swim IM order @ 1:30 / 1:35 / 1:40
6 x 25 headup/ head down sprint @ :30
cool down

3 x 200 free warmup, 10 seconds rest in between
2 x 100 free/back by 25 @ 1:35/ 1:40/ 1:45
8 x 50 drill/swim IM order @ :55/ 1:00/ 1:05
4 x 150 freestyle build within the 150 @ 2:05/ 2:10/ 2:15
4 x 100 choice @ 1:40/ 1:45/ 1:50
6 x 50 first 4 head down sprint, last 2 head up sprint @ :50 / :55 / 1:00
150 cool down

300 WU

10 x 50 fly, odds drill/swim evens kick/swim
10 x 50 br, same

300, 100 fr/100 bk/100 fr
300, 50 k/50 s
300 desc by 100

4 x 100 on 1:30
4 x 100 on 1:20

4 x 250 - 100 hyp3/75 desc/50 bk/25 sprint
4 x 250 - 100 hyp5/75 desc/50 bk/25 sprint back

4 x 100 on 1:20 pull
4 x 100 on 1:30 pull

8 x 75 drill/swim/kick
8 x 50 from dive

vertical kicking, STF

vert kicking

10 x 100 free 1:30
3 x 800 free 12:00
5 x 100 free 1:20
1000 for time
5 x 100 free 1:30
400 pull choice
4 x 50 ez

20 x 50 choice
4 x 100 br pull 2:00
5 x 200 free 3-5 breathing on 2:45
4 x 300 stroke 100 s/k/s
10 x 100 stroke 1:30
5 x 200 free 3-5 breathing on 2:45

800 reverse IM, 100 swim/100 kick
8 x 100 IM k 2:00

1 x through each stroke:
4 x 50 stroke on :55
100 IM on 1:40
200 IM on 3:05

8 x 50, 2 of each stroke from start, swim/kick

8 x 75 from mid pool

1000, 50 free/50 finish drill/50 bk/50 kick

1000 pull

4 x 500 on 6:00
8 x 100 bk on 1:30
8 x 75 k/s/k on 1:20 (fast)
8 x 50 free (blocks)
8 x 25

400 br
400 bk
400 fr
200 fly

4 x 100 fr desc
4 x 300 stroke
3 x 200 stroke pull
8 x 100 stroke

10 x 100 on 1:40
1000 FR on 14:00
8 x 100 on 1:30
1000 FR on 14:00 faster
6 x 100 on 1:40 pull
1000 FR on 14:00 fastest

400 fr
300 br
200 bk
100 fly

8 x 75 IM on 1:20 (no free)
8 x 50 on :50, 2 each stroke
8 x 100 on 1:30, 2 each stroke
4 x 200 IM on 2:45
2 x 400 IM on 5:30

4 x 50 ez on :60

400 fr
300 k
200 bk pull/dolph kick
100 fr
4 x 50 fr desc :50

6 x 400 fr on 5:00
4 x 200 pull on 3:00
4 x 100 fr on 1:30

vert kicking

500 free every 1/4 lap drill

2 x 500 every 1/4 lap drill (all same stroke)

500, 50 ez/50 hard

4 x 350 stroke

4 x 200 stroke

600 every 1/3 lap drill

500 kick

300 reverse IM swim/drill

8 x 75 IM order

10 x 200 odds swim/evens kick

8 x 200
2 of each stroke 25 sprint/25 slow

400 choice
:20 rest
400, 50 s/50 k

6 x 200
1,2-2:45
3,4-2:40
5,6-2:35

6 x 400
1) 4 x 100 on 1:20
2) 2 x 200 on 2:45
3) 400 swim for time
4) 4 x 100 on 1:20

Br and Fl drills

vertical kicking

Warm Up: 1000, 50 fr/50 bk/50 br/50 fl

5 x through, no free:
50 kick
25 drill
25 swim

4 x 125, descend 1-4
4 x 250, descend 1-4
2 x 400, 7:35/7:15

Warm-up
300 FR
200 IM drill
100 kick on side

2x
3x 100 FR 1:25/:30/:35
4x 50 IM :55/:00/:05
6x 25 RD 1: sprint :30
RD 2: sprint head up :35

100 warm down
100 egg beater

300 Fr
200 Im drill
100 kick on side

8x75 odd 25 FY 50 FR 1:15/:20/:25
even 25 BR 50 FR 1:20/:25/:30

4x 150 Pull Paddle 2:15
4x 100 Kick 2:00
2x 150 Swim 2:15
2x 100 IM 1:35

4x 50 Fast/EZ by 25 1:00

100 warm down

4x200 Fr/Choice
4x100 Kick

6x100 odd free
even IM

400 odd 25s Fr
even 25s IMorder

6x 50 Fr Desc

8x75 25- 5 breaths
25- 7 breaths
25- 5 breaths

100 easy

300 swim
300 kick
4x100 IM 1:50 1000 Warm-up
4x200 Free 3:00
minute rest
6x100 Free 1:30
minute rest
7x50 Free :45
minute rest
50 free all out 1800 Main set
300 warm down

3100 yard total

400 swim
6x100 pull 1:40 1000 warm up
1x400 6:00
2x200 3:00
4x100 1:30
1 minute rest 1200

1x300 4:15
2x150 2:10
4x75 1:05
1 minute rest 900

1x200 2:40
2x100 1:20
4x50 :40
1 minute rest 600

1x100 1:15
2x50 :40
4x25 :20 300 3000 main set
300 warm down

4300 total

500 warm- up

4x 100 IM
4x 100 Fr 25Kick/25swim

200 Fr
1x50 Fly strong
150 FR
2x50 BR strong
100 Fr
3x50 BK strong
5x50 FR (1 EZ, 2-5 Hard Effort)

100 warm down

Warm up
300 choice, make sure 100 is back.

100 free, breathe 5/7/9.
2 x 200 Free (quick) 3/3:10/15/20
4 x 100 -- first and third 100 do 50 BK/50 BR, second and 4th do 50 FL/50 FR. 1:45/50/55/2
2 x 100 swim/kick/drill/swim free 1:40/5/50
5 x 50 fast :45/50/55

take a couple seconds rest, 100 easy

4 x head up 25s sprint, :30. Remember: keep head straight, do not look side to side while swimming. (Stare at a point on the wall ahead of you.) Short strokes keeping your elbows high and chest on top of the water. Kick hard so your hips don't sink.

100 tread. *do not breast stroke kick* Keep your back straight, shoulders back and out of the water. wrists out.

500 skips warm up--- no breaks

200 free, breathe 5/7/9
4 x100 free 1:25/30/35
4 x 50 back :50/55/minute/1:05
4 x 75 kick FR/BK/BR by 25, 1:10/1:15/1:20/:25
2 x 100 IM drill, 1:35/40/45/50
200 pull, pace yourself so you go the same speed throughout.

100 cool down

500 SKIPS
8 x 50 drill/swim by 25, IM order @ :55 / 1:00 / 1: 05
6 x 100 @ 1:45 / 1:50 / 1:55
first 25: head-up SPRINT (rest 5 seconds)
middle 50: backstroke (rest 5 seconds)
last 25: head-down SPRINT
3 x 200 pull, breathe 3/5/7/5 by 50 @ 3:00 / 3:05 / 3:10
6 x 50 @ :45 / :50 / :55 fast steady pace
your choice cool down