This Week’s Masters Workouts

Note: The workout usually includes the main set, not always with any warm up/warm down sets. I also won’t always have them up immediately, but I promise to do my best.

JANUARY 2022

FEB 4A

Warm Up
6×50

Odds swim

Evens kick/drill

(300)

Main set

2x thru:
2×100 @ b +15 one IM/one Free
4×50 @ b+10 2 Stroke/2 Free
8×25 FAST/EZ @ :30 / :35 / :40 / :45

round 1 Kick, round 2 Swim
4×50 @ b+10/+5/0/-5
50 EZ @ b +20
2×100 one on +5/-5
50 EZ

(2400)

FEB 4B

Warm Up

200 swim

4 x 50 Choice - Build to fast

4 x 25 Choice - Variable Sprint

(500)

Main Set

6 x 25 Free - ≤ 3 Breaths Max @ :30 / :35 / :40

4 x 25 Kick on Back @ :35 / :40 / :45

100 Free – Smooth

~

1 x 75 Free – FAST for time

1 x 175 Free - Recovery

(1800)

Warm Down

75 swim

50 drill

25 stroke

50 drill

75 free

25 easy to get to right end of pool

TOTAL: 2600

FEB 4C

Warm Up

200 Drill / Swim by 50

         Drills: L/R Balance, 8 Kick Sideline, Triple Switch

4 x 50 Free - DPS

2 x 50 Kick - Build

(500)

Main Set

3 x 200 Free (pull optional) @ b

2 x 100 Kick @ kb

2 x 200 Free (pull optional) @ b -10

6 x 50 @ b +15

         Odds = Kick

         Evens = Swim

~

1 x 200 Free fast (let’s see you go around b -30 for your time)

1 x 100 Easy

4 x 50 Choice – Descend @ b +5

(1800)

Set 2

4 x 75 Kick / Scull / Swim by 25 @ figure out your base after the first one

100 easy

TOTAL: 2700

FEB 3B

Warm-up
200 swim
200 (Swim/Kick/Drill/Swim)
(400)

Set 1
5×100 @ b +5, b, b -5, b, b+5
(500)

Set 2
2x thru:
4×100 @ b +5
2×50 FAST b +20
(1200)

Set 3
12×25 IM order
(300)

200 warm down

TOTAL: 2600

FEB 3C

Warm Up

100 drill, 100 kick, 100 swim

(300)

Main Set

2x thru:
2×200 free @ b +5
4 x 100 free @ b
2×50 free @ b-5
~
6×25 odds fast/evens ez

(2300)

Your choice warm down

TOTAL: 2600

FEB 2A

Warm-up
4 x 100

Odds 50 kick/50 swim, Evens 50 drill/50 swim

4 x 50 DPS

4 x 25 build to fast

(700)

Main Set
4×50 First 25 fast @ b+10
4×100 Second 25 fast @ b +10
4×150 First 50 fast @ b +10
6×100 Free @ b +30

2 fast, one recovery

(1800)

100 warm down

TOTAL: 2600

FEB 2B

Warm Up

200 swim

3 x 100 25 drill/50 kick/25 swim

4 x 25 build

(600)

Main Set

6 x 50 Free @ b

Descend 1→3, 4→6  

4 x 25 K.O.B. @ :35 / :40 / :45

6 underwater dolphin kicks

1 x 100 Choice - FAST    

1 x 50 Free ez

~

6 x 50 Free @ b

Descend 1→3, 4→6  

4 x 25 Flutter Kick w/ Board @ :35 / :40 / :45

2 x 50 Choice – FAST @ b +15

1 x 50 Free ez

~

6 x 50 Free @ b

Descend 1→3, 4→6  

4 x 25 Kick choice @ :35 / :40 / :45

4 x 25 Choice – FAST @ :40 / :45

1 x 50 Free - Smooth

~

100 simulation (build first 3 25s, last 25 ALL OUT)

50 easy

(1800)

Warm Down

4 x 50 no breath down, swim back @ b +30

TOTAL: 2600

FEB 2C

Warm-up
4×75 Kick/Drill/Swim
2 x 150middle 50 drill stroke

(600)

Main set
4×100 Kick (fins optional!) @ kb*
100 Free @ b +10 (just get your arms back)
2×100 IM @ b +20*
4×100 Drill @ b +20mix up the strokes a little bit
100 Free @ b +10
2×100 IM @ b +20*
6×50 odds non free/evens free @ b +20

(1700)

200 warm down

*Adjust the bases as you need for the IMs for your lane and if you decide to use fins and need to make the base a little faster

TOTAL: 2500

This workout is a little shorter than usual but because there is so much kick and stroke it should take a little more time

WEDS FEB 8 

Warm-up
4×75 Kick/Drill/Swim
2 x 150middle 50 drill stroke
(600)

 Main set
4×100 Kick (fins optional!) @ kb*
100 Free @ b +10 (just get your arms back)
2×100 IM @ b +20*
4×100 Drill @ b +20mix up the strokes a little bit
100 Free @ b +10
2×100 IM @ b +20*
6×50 odds non free/evens free @ b +20
(1700)

200 warm down

*Adjust the bases as you need for the IMs for your lane and if you decide to use fins and need to make the base a little faster

 TOTAL: 2500

MON FEB 6

Warm Up

4 x 150

odds swim

evens drill/kick/drill by 50

(600)

Set 1

5 x 200 swim

#1 @ b

#2 @ b -5

#3 @ b -10

#4 @ b -5

#5 @ b

(1000)

Set 2

8 x 75 pull @ 100 b -15*

breathe 3/5/7 by 25

(600)

Set 3

12 x 25 @ :40 / :45

Repeat 3x through:

25 stroke

25 easy

25 underwater

25 easy

(300)

*Take your normal 100 base (1:30, 1:45) and subtract :15. It should make for a comfortable 75 pace.

TOTAL: 2500FRI FEB 3

Warm Up

6 x 75 @ 10 sec rest

Odds free, evens stroke/free/stroke

3 x 50 build @ :15 rest

(600)

Main Set

6 x 200 @ b -5

       #1-paddles and buoy

       #2-just paddles

       #3-paddles and fins

6 x 100 @ b

Descend 1-3, 4-6 to FAST

(1800)

Warm Down

8 x 25 @ :30 / :40

odds no breath, evens easy

(200)

TOTAL: 2600

WEDS FEB 1

200 swim

3 x 100 25 drill/50 kick/25 swim

4 x 25 build

(600)

Main Set

6 x 50 Free @ b

Descend 1→3, 4→6  

4 x 25 K.O.B. @ :35 / :40 / :45

6 underwater dolphin kicks

1 x 100 Choice - FAST    

1 x 50 Free ez

~

6 x 50 Free @ b

Descend 1→3, 4→6  

4 x 25 Flutter Kick w/ Board @ :35 / :40 / :45

2 x 50 Choice – FAST @ b +15

1 x 50 Free ez

~

6 x 50 Free @ b

Descend 1→3, 4→6  

4 x 25 Kick choice @ :35 / :40 / :45

4 x 25 Choice – FAST @ :40 / :45

1 x 50 Free - Smooth

~

100 simulation (build first 3 25s, last 25 ALL OUT)

50 easy

(1800)

Warm Down

4 x 50 no breath down, swim back @ b +30

TOTAL: 2600

MON JAN 30

Warm Up

300 drill/swim/kick/swim by 25

300 free build the last 100

(600)

Set 1

300 @ b +1:00

swam as 3 x 100 IM OR 75 of each stroke straight

Set 2

8 x 50 free @ b +5

odds DPS, evens work on turnover

8 x 50 stroke down/free back @ b +10

IMO

8 x 50 @ b +5

evens fast

8 x 50 @ b +10

Odds stroke, evens free

(1600)

Your choice warm down

TOTAL: 2500

FRI JAN 20

Warm-up:
Free (50 Kick/50 Swim)
100 Free (50 Drill/50 Swim)
100 Free (50 Kick/50 Swim)
100 Free (50 Drill/50 Swim)
4×50 Distance per stroke
4×25 Build

(600)

Main Set:
4×50 First 25 fast @ b +15
4×100 Second 25 fast @ b +15
4×150 First 50 fast @ b +15
6×100 @ b +30

75 IM, 10 seconds rest, 25 sprint free

(1800)

100 easy warm down

TOTAL: 2500

MON JAN 16 

Warm Up

200 swim

100 kick

2 x 150 pull

(600)

Set 1

6 x 50 @ b +20

odds long-axis drill down free back / evens short-axis drill down free back

(300)

Main Set

8 x 100 @ b +20

75 free build, 10 seconds rest, 25 sprint stroke

6 x 100 @ b +30

75 IM, 10 seconds rest, 25 sprint free

(1400)

Warm Down

200 easy

TOTAL: 2500

WEDS JAN 11

Warm Up

200 swim

100 kick

8 x 25 build up/build down/ez/fast

(500)

Main Set

2 x 200 @ b

Breathe 3/5 by 25

4 x 100 @ b+10

Odds fast, evens easy

8 x 75 @ b +15

Middle 25 stroke IM order

12 x 50 @ b +5

Every 3rd 50 FAST

16 x 25 @ :30 / :35 / :40

4 kick (easy down, FAST back), 4 drill

(2000)

TOTAL: 2500

MONDAY JAN 9 2023

Warm Up

200 swim

Set 1

PULL OPTIONAL

3 x 250 @ b (take your normal 200 base and add your 50 base)

Long and smooth, just get the yardage in

50 easy swim (get your arms back)

(800)

Main Set

3x thru:

100 @ b 80% effort

75 @ b 85% effort

50 @ b 90% effort

25 @ :30/ :35 / :40ALL OUT

50 easy regroup

(900)

Set 2

WITH FINS

3 x 200 broken with fins @ b + 50 fast, 10 seconds rest, 100

kick fast, 10 seconds rest, 50 fast

(600)

TOTAL: 2500

FRI JAN 6

Warm Up
4 x 75 kick drill swim
4 x 100: 50 kick, 50 swim
(700)

Main Set
200 swim fast. Remember your time!
2 x 100 distance per stroke @ b +20
~
2 x 100: 1 fast, 1 easy
4 x 50 drill @ b +15
~
4 x 50: 1 fast, 1 easy
8 x 25 kick @ :45 / :50
~
8 x 25: 1 fast, 1 easy
200 Faster than the first 200
(1600)

Set 2
300 every 3rd length non-free

TOTAL: 2600

WEDS JAN 4 2023

Warm Up

12 x 50

-3 free, 3 free/breast, 3 free/back, 3 free/fly

(600)

Main Set

2x thru:

PULL OPTIONAL

200 @ b nice and smooth

150 strong

~

200 @ b

100 strong

~

200 @ b

50 strong

The point of this set is to go from the 200 into a really strong swim—each break should be about 30 seconds

(1800)

Set 2

200 social kick 

Your choice warm down

TOTAL: 2600

MON DEC 26

Warm Up

2 x 100 drill / swim by 50

4 x 50 free DPS w/6 kicks off walls

(400)

Main Set

400 pull @ b +10

2 x 200 75 kick/25 free @ b +1:00

50 easy

~

300 pull @ b +10

2 x 150 free/kick/free by 50 @ b +45

50 free

~

200 free build by 50 @ b +10

2 x 100 50 free / 50 kick @ b +30

50 free easy

~

200 free fast

50 easy

(2200)

TOTAL: 2600

WEDS NOV 30

Warm Up
200 swim
300 kick/drill/swim IM order by 25
500

Set 1
2x through:
4 x 50 stroke/free @ :55 / 1:05 / 1:10 / 1:20
100 IM STRONG @ 1:45 / 2:00 / 2:15 / 2:30
50 easy @ 1:00 / 1:10 / 1:15 / 1:20
Straight into next round
700

Set 2
3x through:
2 x 50 kick @ 1:10 / 1:10 / 1:20 / 1:30
75 build @ 1:20 / 1:30 / 1:40 / 2:00
75 FAST (get your time) @ 1:10 / 1:20 / 1:30 / 1:50
50 easy
900

Set 3
4 x 100 breathing 3/5/3/7 by 25

TOTAL: 2,500

MON NOV 28

Warm Up
4 x 75 K/D/S by 25, IM relay order (back, breast, fly, free)
8 x 50 odds kick, evens swim
(700)

Main Set
200 Pull @ 3:00 / 3:30 / 3:50 / 4:00
150 pull desc by 50 @ 2:15 / 2:30 / 2:50 / 3:00
100 pull build @ 1:30 / 1:45 / 1:55 / 2:00
50 pull FAST
50 easy
Regroup
100 catch up @ 1:40 / 1:50 / 2:00 / 2:10
150 breathing 3, 5, 7 by 50 @ 2:30 / 2:45 / 3:00 / 3:15
200 FAST
50 easy
Regroup
200 @ 3:00 / 3:30 / 3:50 / 4:00
150 desc by 50 @ 2:15 / 2:30 / 2:50 / 3:00
100 easy
100 FAST
100 easy
(1700)

Work on freestyle turns

200 ez warm down

TOTAL: 2600

FRIDAY NOV 25

Warm Up

2 x 100 kick/swim by 25

4 x 50 DPS

(400)

Main Set

2x THRU:
100 @ 1:20 / 1:35 / 1:50 / 2:00
50 @ 1:00 / 1:10 / 1:15 / 1:20
2×25 Fast/EZ @ :30 / :30 / :40 / :40
100 @ 1:20 / 1:35 / 1:50 / 2:00
50 @ 1:00 / 1:05 / 1:15 / 1:20
2×50 Kick one Fast/one EZ
100 @ 1:20 / 1:35 / 1:50 / 2:00
50 @ 1:00 / 1:05 / 1:15 / 1:20
4 x 50 Kick one Fast/one EZ @ 1:30 / 1:30 / 1:40 / 1:50

50 easy
~GO BACK TO TOP TO REPEAT~

16×25 (1 FAST/2 EZ)

(2000)

Warm Down

100 easy

TOTAL: 2500

WEDS NOV 23

A little distance to get you ready for Thanksgiving

Warm Up

300 swim

200 drill/swim by 25

100 kick

(600)

 Set 1

500 (pull optional) ->regroup when done

4 x 100 freedescend 1-3, hold 4 @ 1:30 / 1:45 / 1:55 / 2:10

300 free (pull optional) @ 4:15 / 5:00 / 5:45 / 6:30

2 x 100 free DPS @ 1:40 / 1:50 / 2:00 / 2:15 (COUNT YOUR STROKES!)

100 easy

(1500)

(If you have time, do this 2x thru)

100 kick @ 2:15 / 2:20 / 2:45 / 3:15

2 x 50 build to sprint @ :55 / 1:00 / 1:10 / 1:15

4 x 25 stroke @ :30 / :40 / :40 / :45

100 easy

(400/800)

 Your choice warm down

 TOTAL: 2500/2900

MONDAY NOV 21

As always with non-freestyle workouts, modify the bases as needed

Warm Up

200 swim

3 x 100 kick/swim by 25

4 x 50 IMO drill/swim by 25

(700)

Main Set

4 x 25 fly @ :30 / :40 / :45 / :50

2 x 50 breaststroke @ 1:00 / 1:05 / 1:15 / 1:20

2 x 75 backstroke @ 1:20 / 1:30 / 1:40 / 1:50

4 x 100 free @ 1:30 / 1:45 / 1:55 / 2:10

~

4 x 100 free @ 1:25 / 1:40 / 1:55 / 2:10

2 x 75 breaststroke @ 1:20 / 1:30 / 1:40 / 1:50

3 x 50 breaststroke @ :55 / 1:00 / 1:05 / 1:15

4 x 25 fly @ :30 / :40 / :45 / :50

50 easy

(1600)

Your choice warm down

TOTAL: 2300

FRIDAY, NOVEMBER 18

Warm Up
4 x 75 your choice swim @ :10 rest
4 x 50 kick @ :10 rest
(500)

Main Set
6x through:
100 @ 1:30 / 1:45 / 2:00 / 2:10
100 @ 1:25 / 1:40 / 1:55 / 2:05
100 @ 1:20 / 1:35 / 1:50 / 2:00

Extra :30 rest after each 2 rounds

(1800)

Set 2

4 x 25 backstroke @ :35 / :40 / :45
—>Work on dolphin kick off the wall
4 x 25 breaststroke @ :35 / :40 / :45
—>Work on pull outs
100 easy
(300)

TOTAL: 2600

WEDNESDAY, NOV 16

Warm up
3 x 100 scull/swim/drill/swim @ :10 rest

4 x 50 free variable sprint @ 1:00 / 1:00 / 1:10 / 1:20

(500)

Main Set

2x thru:

3 x 50 free descend @ :50 / :55 / 1:05 / 1:20

1 x 100 free FAST

100 easy

Regroup

3 x 50 free descend @ :50 / :55 / 1:05 / 1:20

2 x 50 kick FAST @ 1:20 / 1:25 / 1:30 / 1:40

50 easy

Regroup

3 x 50 free descend @ :50 / :55 / 1:05 / 1:20

2 x 50 sprint @ 1:15 / 1:20 / 1:30 / 1:45

50 easy

(1900)

Warm Down

4 x 50 free DPS @ 1:00 / 1:10 / 1:15 / 1:30

100 easy
(300)

TOTAL: 2700

MON NOV 14

Warm Up

4 x 75  middle 25 kick
(300)

Main Set (pull optional)

300 @ 4:30 / 5:10 / 5:50 / 6:15

8 x 25 choice @ :30 / :30 / :40 / :45

2 x 150 @ 2:10 / 2:30 / 2:55 / 3:15

6 x 25 choice @ :30 / :30 / :40 / :45

3 x 100 smooth @ 1:25 / 1:40 / 1:55 / 2:10

4 x 25 choice @ :30 / :30 / :40 / :45

6 x 50 @ :45 / :55 / 1:00 / 1:05

2 x 25 choice @ :30 / :30 / :40 / :45

(1700)

Set 2

200 social kick

4 x 50 @ 1:10 / 1:15 / 1:20

no breath down, easy back

100 easy 

TOTAL: 2500

FRI NOV 11

Warm Up

4 x 75 K/D/S your choice of strokeWORK THE WALLS

8 x 25 variable sprint at :30 / :40

100 easy

(600)

Set 2
4 x 100 @ 1:45 / 2:00 / 2:10 / 2:20
2 x 50 easy @ 1:00 / 1:10 / 1:15 / 1:20

3 x 100 @ 1:45 / 2:00 / 2:10 / 2:20
2 x 50 easy @ 1:00 / 1:10 / 1:15 / 1:20

2 x 100 @ 1:45 / 2:00 / 2:10 / 2:20
2 x 50 easy @ 1:00 / 1:10 / 1:15 / 1:20

1 x 100 @ 1:45 / 2:00 / 2:10 / 2:20
2 x 50 easy @ 1:00 / 1:10 / 1:15 / 1:20

(1400)

Descend each 100 by 5 seconds, drop the slowest one as you make your way down the list

BONUS SET--Broken 200

4 x 5010 seconds rest between each 50

Subtract :30 at end and see how fast you can go (final time should def be faster than 2x your fastest 100 above)

100 easy

(300)

Warm Down

8 x 25  2 breathing every 3, 5, 7, 9

TOTAL: 2500

MON NOV 7

Warm Up

6 x 100 @ 1:50 / 2:00 / 2:15 / 2:30

Odds free, Evens reverse IM

Set 2

4x (or 3x) through:

200 @ 3:00 / 3:30 / 3:50 / 4:15

2 x 100 @ 1:25 / 1:40 / 1:55 / 2:10

2 x 50 @ :45 / :50 / 1:00 / 1:05

Extra :30 rest

(2000 or 1500) 

Your choice warm down 

TOTAL: 2600

 FRI NOV 4

Warm Up
300 K/D/S IM order
6 x 50 descend 1-3, 4-6
(600)

Main Set
3 x 100 @ 1:40 / 1:50 / 2:00 / 2:10
2 x 75 @ 1:20 / 1:30 / 1:40 / 1:50
1 x 50 @ :55 / 1:00 / 1:05 / 1:10
3 x 25 stroke @ :35 / :40 / :45 / :50
50 easy
2 x 100 @ 1:40 / 1:50 / 2:00 / 2:10
2 x 75 @ 1:20 / 1:30 / 1:40 / 1:50
2 x 50 @ :55 / 1:00 / 1:05 / 1:10
2 x 25 stroke @ :35 / :40 / :45 / :50
50 easy
1 x 100 @ 1:40 / 1:50 / 2:00 / 2:10
2 x 75 @ 1:20 / 1:30 / 1:40 / 1:50
3 x 50 @ :55 / 1:00 / 1:05 / 1:10
25 stroke @ :35 / :40 / :45 / :50
(1600)

For all swims try to hold:
100s = under b -15 (or as close as you can get to b -20)
75s = under b -10
50s = under b -5
25s just swim stroke of your choice, make the base

Set 2
12 x 25 @ :35 / :35 / :40Under/Over/Easy (underwater, fast, easy)
(300)

TOTAL: 2500

WEDS NOV 2

Warm Up

300 75 free/25 IMO

4 x 50 fast turn @ :50 / :55 / 1:00 / 1:10

(500)

Main Set

2x:

2 x 25 strong @ :30 / :30 / :30 / :40

2 x 50 kick FAST @ 1:15 / 1:20 / 1:30 / 1:30

2 x 50 build @ :45 / :55 / 1:00 / 1:10

2 x 50 kick FAST @ 1:15 / 1:20 / 1:30 / 1:30

2 x 100 negative split @ 1:40 / 1:50 / 2:00 / 2:10

2 x 50 kick FAST @ 1:15 / 1:20 / 1:30 / 1:30

(1300)

Set 2

4 x 150 pull @ 2:15 / 2:40 / 3:00 / 3:15

breathe 3/5/7 by 25 (if you can’t do 7 just alt 3/5 by 50)

(600)

Warm Down

4 x 25 halfway underwater/ez swim

TOTAL: 2500

MONDAY, OCT 31

Warm up
4 x 75 middle 25 build
(300)

Set 1
3 x 100 kick choice @ 2:20 / 2:30 / 2:40 / 4:00
6 x 50 descend 1-3, 4-6 @ :50 / :55 / 1:00 / 1:05
(600)

Main Set
2x through:
3 x 200
#1 @ 3:10 / 3:40 / 4:00 / 4:10
#2 @ 3:00 / 3:30 / 3:50 / 4:00
#3 @ 2:50 / 3:20 / 2:40 / 3:50
Go right back into the 4th 200 after #3
(1200)

Set 2
12 x 25 @ :40
4 breaststroke kick
4 breaststroke butterfly kick with fins
4 breaststroke swim
(300)

Your choice warm down

TOTAL: 2400

FRIDAY OCT 28

Warm Up

200 swim

2 x 100 drill/swim by 25

2 x 50 kick

(600)

Main Set

3x through:

4 x 50 DPS @ :55 / 1:00 / 1:10 / 1:15

3 x 50 free* @ 85% @ :55 / 1:00 / 1:05 / 1:10

2 x 50 kick build @ 1:15 / 1:15 / 1:20 / 1:30

1 x 50 FAAAAST

100 easy

*If you want to do the 2nd round another stroke on the 50s that’s fine)

(1800)

100 easy

TOTAL: 2500

WEDNESDAY, OCTOBER 26

Warm Up

4 x 50 Drill - Swim by 25 on :15 Rest

4 x 50 Kick    @ :15 rest

12 x 25 Build → Fast → Easy @ :30 / :30 / :40 / :45

feel free to mix in some stroke

(700)

Set 1

50 free @ :45 / :55 / 1:00 / 1:05

100 IM @ 1:45 / 2:00 / 2:15 / 2:30

150 free @ 2:15 / 2:40 / 2:50 / 3:10

200 IM @ 3:20 / 3:50 / 4:20 / 4:40

if you can’t do a 200 IM straight, do 2x100 IMs back to back

200 free @ 3:00 / 3:20 / 3:45 / 4:10

150 stroke/free by 25, IM order @ 2:40 / 2:55 / 3:10 / 3:20

100 free @ 1:30 / 1:45 / 1:55 / 2:10

50 strokeYOU CAN DO THIS DON’T WIMP OUT

(1000)

Set 2
With fins

8 x 50 @ 1:00 / 1:00 / 1:05 / 1:15

Dolphin kick underwater streamline on way down, swim back (your choice of stroke)

(400)

Set 3

4 x 75 @ 1:10 / 1:20 / 1:30 / 1:50

fast in and out of walls, WORK YOUR TURNSsnap your legs over, tight streamlines

(300)

100 ez

TOTAL: 2500

MONDAY, OCT 24

Warm Up
50 swim
100 kick
150 pull
150 D/S IM order (no free)
100 kick
50 swim

Main Set
2 x 200 @ 3:00/3:30/3:50/4:20
2 x 150 @ 2:20 / 2:40 / 3:00 / 3:15
1 x 200 @ 3:00 / 3:30 / 3:50 / 4:20
1 x 200 @ 2:45 / 3:15 / 3:45 / 4:10
2 x 150 @ 2:20 / 2:40 / 3:00 / 3:15
2 x 200 @ 2:45 / 3:15 / 3:45 / 4:10
150s are recovery, nice and smooth, 200s make the base
(1800)

Set 2
6 x 50 kick @ 1:10 /1:15 / 1:20 /1:20
(300)

TOTAL: 2800

WED, OCT 19

Warm Up

200 swim

4 x 25 drill fly

4 x 25 drill back

4 x 25 drill breast

(500)

Main Set

4 x 25 IMO @ :30 / :35 / :40 / :45

4 x 50 IMO – 25 stroke/25 free @ :55 / 1:00 / 1:10 / 1:15

4 x 75 IMO – 25 stroke/50 free @ 1:20 / 1:30 / 1:40 / 1:50

4 x 100 IMO – 25 stroke/75 free @ 1:40 / 1:55 / 2:10 / 2:20

~

200 IM WOOOOOOOOOO

100 easy

(1300)

Set 2

4 x 150 pull @ 2:15 / 2:30 / 2:45 / 3:00

breathe 3/5/3

(600)

TOTAL: 2400

MON OCT 17

Warm up

200 swim

4 x 75 drill/swim/kick by 25 @ :15

4 x 50 DPS

(700)

Main Set

400 free pull

~

50 free @ :45 / :55 / 1:00 / 1:10

100 free DPS @ 1:40 / 1:55 / 2:10 / 2:20

200 free  DPS @ 3:15 / 3:45 / 4:15 / 4:30

300 free swim @ 3:00 / 3:30 / 3:50 / 4:15

~

3 x 100 free hold time @ 1:30 / 1:45 / 1:55 / 2:10

2 x 100 free faster @ 1:35 / 1:50 / 2:00 / 2:15

1 x 100 faster @ 1:40 / 1:55 / 2:05 / 2:20

50 ALL OUT

200 easy

(1900)

TOTAL: 2600

WEDS OCT 12

Warm Up

300 IM K/D/S reverse IM order

4 x 50 free @ :50 / :55 / 1:00 / 1:20

(500)

Main Set

8 x 50 stroke/free by 25 IMO @ :55 / 1:00 / 1:10 / 1:30

100 free @ 1:40 / 1:55 / 2:05 / 2:30

6 x 50 stroke/free by 25 IMO @ :55 / 1:00 / 1:10 / 1:30

100 free @ 1:40 / 1:55 / 2:05 / 2:30

4 x 50 stroke/free by 25 IMO @ :55 / 1:00 / 1:10 / 1:30

100 free @ 1:40 / 1:55 / 2:05 / 2:30

2 x 50 IMO or stroke @ :55 / 1:00 / 1:10 / 1:30

100 free @ 1:40 / 1:55 / 2:05 / 2:30

~Regroup~

200 IM or stroke

(1600)

Set 2

4 x 50 swim DPS @ :55 / 1:00 / 1:05 / 1:15

200 ez

TOTAL: 2500

WEDNESDAY, OCT 5

Warm Up

200 swim

4 x 50 @ :15 rest

odds kick, evens drill

100 perfect stroke

(500)

Set 1

10 x 100 free

4 @ 1:30 / 1:45 / 2:00 / 2:15

4 @ 1:25 / 1:40 / 1:55 / 2:10

Extra :30 rest

2 @ 1:20 / 1:35 / 1:50 / 2:05

50 easy

~

4 x 50 choice smooth @ 1:00 / 1:00 / 1:10 / 1:20

~

5 x 100 free

2 @ 1:25 / 1:40 / 2:00 / 2:15

2 @ 1:20 / 1:35 / 1:55 / 2:10

Extra :30 rest

1 @ 1:15 / 1:30 / 1:50 / 2:05

(1700)

Set 2

4 x 50 kick/swim by 25 @ 1:00 / 1:00 / 1:05 / 1:10

4 x 50 no breath down/easy back @ 1:10 / 1:15 / 1:20 / 1:30

(400)

TOTAL: 2600

MONDAY OCT 3

Warm Up

4 x 50 @ :15 rest

build up

300 IM KDS

(500)

Set 1

2 x 100 free smooth @ 1:30 / 1:45 / 1:55 / 2:10

2 x 100 IM @ 1:40 / 2:00 / 2:20 / 2:30

4 x 50 kick @ 1:10 / 1:10 / 1:20 / 1:30

8 x 25 choice build @ :30 / :30 / :35 / :40

50 easy

~

1 x 100 free smooth @ 1:30 / 1:45 / 1:55 / 2:10

1 x 100 IM @ 1:40 / 2:00 / 2:20 / 2:30

6 x 50 kick @ 1:15 / 1:15 / 1:25 / 1:30

6 x 25 choice build @ :30 / :30 / :35 / :40

50 easy

~

1 x 100 free smooth @ 1:35 / 1:50 / 2:00 / 2:15

4 x 50 IMO FAST @ 1:20 / 1:20 / 1:30 / 1:30

4 x 25 choice sprint @ :40 / :40 / :45 / :45

50 easy

(2000)

TOTAL: 2500

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

WEDS AUG 31

Warm Up

200 swim

300 K/D/S IMO by 25

(500)

Main Set

4 x 100 free DPS @ 1:35 / 1:50 / 2:00 / 2:10

nice and smooth, try to keep your stroke count consistent

~

4 x 25 IMO @ :30 / :35 / :40 / :40

4 x 50 IMO stroke/free by 25 @ 1:00 / 1:10 / 1:15 / 1:30

4 x 100 IMO stroke/free by 50 OR 100 IMs @ 1:50 / 2:00 / 2:15

/ 2:30

~

200 IM or Stroke/free by 25 @ 3:45 / 4:15 / 4:30 / 5:00

100 free easy

~

6 x 50 kick with fins (your choice of stroke) @ 1:00 / 1:00 / 1:10

/ 1:20

4 x 50 free DPS nice and smooth @ 1:00 / 1:05 / 1:10 / 1:15

(1900)

Set 2

4 x 50 no breath (or 1 or 2 breaths) down/easy back @ 1:10 /

1:20 / 1:30

TOTAL: 2600

MONDAY, AUG 29

Warm Up

200 swim

4 x 50 drill/swim by 25

4 x 75 middle 25 stroke IM order @ :15 rest

(700)

Main Set

200 free smooth @ 3:00 / 3:20 / 3:50 / 4:15

2 x 100 kick build @ 2:20 / 2:20 / 2:50 / 3:00

4 x 50 free  Descend 1-4 @ :50 / :55 / 1:05 / 1:10

~

200 free smooth @ 3:00 / 3:20 / 3:50 / 4:15

2 x 100 free HARD @ 1:25 / 1:35 / 1:50 / 2:00

8 x 25 @ :30 / :35 / :40 / :40

Odds build, evens sprint (throw in some other strokes)

~

200 free smooth @ 3:00 / 3:20 / 3:50 / 4:15

4 x 50 kick descend 1-4 @ 1:00 / 1:05 / 1:10 / 1:15

8 x 25 variable sprint @ :30 / :35 / :40 / :40

ON THIS SET make sure you really descend the descending

swims (you’re getting a little extra rest) and make that second

set of 2 x 100 swim free

(1800)

Your choice warm down

TOTAL: 2500

FRI AUG 26

Warm Up

200 swim

3 x 100 scull/swim/drill/swim by 25

2 x 50 kick

4 x 25 variable sprint

(700)

Main Set

8 x 50 free smooth @ :50 / :55 / 1:00 / 1:10

100 choice easy @ 2:00 / 2:10 / 2:15 / 2:20

6 x 50 free – 200 pace @ 1:00 / 1:05 / 1:10 / 1:15

100 choice easy @ 2:00 / 2:10 / 2:15 / 2:20

4 x 50 faster than above @ 1:05 / 1:10 / 1:15 / 1:20

100 choice easy @ 2:00 / 2:10 / 2:15 / 2:20

2 x 50 free sprint with fins @ 1:00 / 1:05 / 1:10 / 1:15

100 choice easy @ 2:00 / 2:10 / 2:15 / 2:20

(1400)

Set 2

4 x 50 kick choice @ 1:10 / 1:10 / 1:20 / 1:30

2 x 50 drill/swim by 25

200 easy

(500)

TOTAL: 2600

WEDS AUG 24

Warm Up

200 swim

4 x 75 50 drill/25 swim @ :15 rest

4 x 50 kick / swim build by 25

(700)

Main Set

5 x 100 Free – Descend 1-3, hold 4&5 @ 1:30 / 1:45 / 2:00 / 2:10

400 free DPS smooth @ 6:00 / 7:15 / 7:40 / 8:40

3 x 100 Descend 1-3 @ 1:25 / 1:40 / 1:55

200 free build within each 50 @ 3:00 / 3:30 / 3:50 / 4:20

100 free strong @ 1:20 / 1:35 / 1:50 / 1:55

(1500)

Set 2

300 pull breathing pattern

Your choice warm down

TOTAL: 2500

MON AUG 22

Warm Up

300 swim

4 x 75 K/D/S by 25 @ :15 rest

(600)

Main Set

3 x 100 free – Descend 1-3 @ 1:30 / 1:40 / 1:55 / 2:10

3 x 10075 free/25 IMO @ 1:40 / 1:55 / 2:10 / 2:30

2 x 50 kick @ 1:10 / 1:10 / 1:20 / 1:30

2 x 100 free – Descend 1-2 @ 1:30 / 1:40 / 1:55 / 2:10

2 x 100free/stroke by 25 @ 1:40 / 1:55 / 2:10 / 2:30

4 x 50 kick @ 1:10 / 1:10 / 1:20 / 1:30

1 x 100 free – build by 25 @ 1:30 / 1:40 / 1:55 / 2:10

1 x 10075 free/25 IMO @ 1:40 / 1:55 / 2:10 / 2:30

6 x 50 free – hold time @ 1:00 / 1:00 / 1:15 / 1:20

100 free ALL OUT

(1900)

Your choice warm down

TOTAL: 2500

FRI AUG 8

Warm Up

200 swim

3 x 100 25 drill / 50 swim / 25 kick @ :15 rest

4 x 50 free Descend 1-4 @ :45 / :55 / 1:00 / 1:10

(700)

Main Set

Repeat 2x:

·     2 x 25 choice* SPRINT @ :30 / :30 / :35 / :40

·     75 free moderate @ 1:15 / 1:20 / 1:30 / 1:40

·     75 kick (no board) @ 1:30 / 1:45 / 1:55 / 2:10

·     4 x 25 easy DPS @ :30 / :30 / :35 / :40

~

·     4 x 25 choice* build @ :30 / :30 / :35 / :40

·     50 free moderate @ :50 / :55 / 1:05 / 1:10

·     50 kick SPRINT @ 1:10 / 1:15 / 1:20 / 1:30

·     2 x 50 easy DPS @ 1:00 / 1:05 / 1:10 / 1:20

~

·     6 x 25 choice* SPRINT @ :35 / :40 / :45 / :45

·     25 free moderate @ :30 / :30 / :35 / :40

·     25 kick SPRINT (no board) @ :40 / :45 / :45 / :45

·     100 easy

*Round 1 Choice = choice, Round 2 Choice = Free

(1800)

Your choice warm down

TOTAL: 2500

MON AUG 15

Warm Up

4 x 75 25 kick/50 swim

4 x 50 swim breathing 3/5 by 25

(500)

Set 1

4 x 100 pull – 85% effort @ 1:30 / 1:45 / 1:55 / 2:10

2 x 50 kick @ 1:10 / 1:15 / 1:20 / 1:30

3 x 100 swim descend 1-3 to 90% @ 1:40 / 1:50 / 2:05 / 2:20

4 x 50 tarzan/backstroke by 25 @ :55 / 1:00 / 1:10 / 1:30

2 x 100 IM @ 1:40 / 2:00 / 2:15 / 2:45

6 x 50 every 3rd kick fast

swims @ :45 / :55 / 1:00 / 1:10

kick @ 1:00 / 1:00 / 1:15 / 1:20

100 easy float

6 x 50 @ 1:00 / 1:10 / 1:15 / 1:20 swam as:

       2 fast, 1 easy, 2 fast, 1 easy

(1900)

Your choice warm down

TOTAL: 2400

FRI AUG 12 

Warm Up

200 swim

2 x 100 swim/kick by 50

4 x 50 drill/swim by 25

4 x 25 variable sprint (build up, build down, fast, ez)

(700)

Main Set

3x:

100 kick @ 2:20 / 2:30 / 2:45 / 3:00

2 x 50 build @ :55 / 1:00 / 1:10 / 1:15

4 x 50 variable sprint @

2 x 25 FAST

100 easy

(1650)

 9 x 25 @ :35 / :40

Under/over/easy

25 easy

(250)

TOTAL: 2600

MONDAY AUG 8

Warm Up
200 swim
4 x 75 Kick/Drill/Swim by 25
(500)

Set 1
6 x 50 @ 1:00 / 1:05 / 1:10 / 1:20
à2 right arm/left arm
à2 catch up
à2 fist drill/tempo
(300)

Main Set
15 x 100, swam as:
3 100 IM @ 1:45 / 2:00 / 2:15 / 2:45
3 Free Descend 1-3 @ 1:30 / 1:45 / 1:50 / 2:00
3 pull @ 1:25 / 1:40 / 1:50 / 2:00
3 choice with fins @ 1:30 / 1:45 / 1:50 / 2:00
1 min regroup
3 Free hard (90%) @ 1:45 / 1:55 / 2:05 / 2:30
100 easy
(1500)

Set 3
Let’s work on…backstroke!!!
12 x 25 @ :40
à25 kick back, 25 3/2/3, 25 catch up, 25 swim
(300)

TOTAL: 2600

WEDNESDAY AUG 3

Warm Up

3 x 100 drill/swim by 50 @ :10 rest

4 x 50 swim/kick by 25 @ :15 rest

(500)

Main Set

300 free smooth @ 4:30 / 5:15 / 5:45 / 6:15

2 x 200 hold pace @ 2:45 / 3:10 / 3:45

Extra :30 rest

200 fast

~

3 x 100 free hold pace @ 1:25 / 1:40 / 1:50 / 2:00

Extra :30 rest

100 fast

~

6 x 50 smooth @ :50 / :55 / 1:00 / 1:10

2 x 50 fast @ 1:00 / 1:10 / 1:20 / 1:30

100 easy

(1800)

Set 2

12 x 25 @ :45

1 build kick, 1 FAST kick, 1 swim easy

(300)

Your choice warm down

TOTAL: 2600

MONDAY AUG 1

Warm up

300 K/D/S by 25 IM order

Main Set

4 x 50 free @ :45 / :55 / 1:00 / 1:10

3 x 50 breast down/free back @ 1:00 / 1:05 / 1:10 / 1:15

2 x 50 backstroke @ 1:05 / 1:10 / 1:15 / 1:20

1 x 50 butterfly @ 1:05 / 1:10 / 1:15 / 1:20

1 x 50 breathe every 3 @ :45 / :55 / 1:00 / 1:10

2 x 50 breathe every 5 @ :50 / 1:00 / 1:05 / 1:15

3 x 50 breathe every 7 @ :50 / 1:00 / 1:05 / 1:15

4 x 50 breathe every 9 @ :50 / 1:00 / 1:05 / 1:15

4 x 50 @ :45 / :55 / 1:00 / 1:05

3 x 50 @ :40 / :50 / :55 / 1:00

2 x 50 @ :45 / :55 / 1:00 / 1:05

1 x 50 @ :40 / :50 / :55 / 1:00

(2000)

Set 2

Kick with fins

4 x 75 @ 1:20 / 1:30 / 1:45 / 2:00

(300)

Your choice warm down

TOTAL: 2600

FRIDAY JULY 22

Warm up

4 x 75  first 25 drill, middle 25 stroke, last 25 free

(300)

Set 1

4 x 150 pull @ 2:15 / 2:40 / 2:55 / 3:10

odds build, evens breathe 3/5/3

(600)

Main Set

100 free strong @ 1:30 / 1:45 / 1:55 / 2:10

2 x 50 smooth @ :50 / :55 / 1:00 / 1:05

4 x 25 FAST @ :30 / :30 / :35 / :40

50 easy

5 x 100 @ 1:50 / 2:00 / 2:15 / 2:30

holding fastest average you can

50 easy

(900)

Set 2

FINS (optional)

4x:

25 kick sprint @ :30 / :40

25 swim easy @ :30 / :40

25 choice sprint @ :30 / :40

25 swim easy @ :30 / :40

(400)

Set 3

4 x 50 drill/swim @ :10 rest

4 x 50 DPS @ :15 rest

work the walls

(400)

TOTAL: 2700

WEDNESDAY, JULY 20

Warm Up

3 x 100 drill/swim by 50

#1: 3/6/3 drill, #2: fist drill, #3: catchup

4 x 50 swim build @ :50 / 1:00 / 1:05 / 1:10

(500)

Main Set

3 x 200 @ 3:00 / 3:30 / 3:50 / 4:20

Descend 1-3

1 x 200 free Faster than the others

100 easy

3 x 100 free @ 1:30 / 1:45 / 1:55 / 2:10

Descend 1-3

1 x 100 free faster

100 easy

3 x 50 free @ :55 / 1:00 / 1:05 / 1:10

Descend 1-3

50 free Faster

100 easy

4 x 50 kick

4 x 25 choice

100 easy

(2100)

Your choice warm down

TOTAL: 2600 (+your warm down)

FRIDAY JULY 15

Warm up

4 x 50 odds drill/evens stroke

4 x 50 build within each 25

(400)

Main Set

2X:

100 kick

Then 3x:

100 @ 1:20 / 1:35 / 1:50 / 2:00

100 easy @ 1:40 / 1:55 / 2:10 / 2:20

2 x 25 SUPER SONIC FAST @ :30 / :30 / :35 / :40

50 easy

(after 3 rounds of the 100, 100, 2x25, 50, go back up to the 100 kick and repeat whole set again)

(2000)

Set 2

300 pull, breathe 3/5/7 by 50 (or if you can’t make that then by 25, and if you can’t do that then do 3/5 by 50)

Your choice warm down

TOTAL: 2700

WEDNESDAY, JULY 20

Warm Up

3 x 100 drill/swim by 50

#1: 3/6/3 drill, #2: fist drill, #3: catchup

4 x 50 swim build @ :50 / 1:00 / 1:05 / 1:10

(500)

Main Set

3 x 200 @ 3:00 / 3:30 / 3:50 / 4:20

Descend 1-3

1 x 200 free Faster than the others

100 easy

3 x 100 free @ 1:30 / 1:45 / 1:55 / 2:10

Descend 1-3

1 x 100 free faster

100 easy

3 x 50 free @ :55 / 1:00 / 1:05 / 1:10

Descend 1-3

50 free Faster

100 easy

4 x 50 kick

4 x 25 choice

100 easy

(2100)

Your choice warm down

TOTAL: 2600 (+your warm down)

MONDAY, JULY 4

Warm Up
4 x 75 K/D/S by 25, IM relay order (back, breast, fly, free)
8 x 50 odds kick, evens swim
(700)

Main Set
200 Pull @ 3:00 / 3:30 / 3:50 / 4:00
150 desc by 50 @ 2:15 / 2:30 / 2:50 / 3:00
100 build @ 1:30 / 1:45 / 1:55 / 2:00
50 FAST
50 easy
Regroup
100 catch up @ 1:40 / 1:50 / 2:00 / 2:10
150 breathing 3, 5, 7 by 50 @ 2:30 / 2:45 / 3:00 / 3:15
200 FAST
50 easy
Regroup
200 Pull @ 3:00 / 3:30 / 3:50 / 4:00
150 desc by 50 @ 2:15 / 2:30 / 2:50 / 3:00
100 easy
100 FAST
100 easy
(1700)

Work on freestyle turns

200 ez warm down

TOTAL: 2600

FRIDAY, JULY 1

Warm Up

12 x 50

4 drill, 4 kick, 4 swim

(600)

Set 1

3x thru:

2 x 50 @ :40 / :50 / :55 / 1:00

100 @ 1:50 / 2:05 / 2:15 / 2:40

~

6 x 25 kick @ :45 / :50  / 1:00 / 1:00

Odds fast, evens ez

~

3x thru:

2 x 50 @ :40 / :50 / :55 / 1:00

100 @ 1:50 / 2:05 / 2:15 / 2:40

~

6 x 25 kick @ :45 / :50  / 1:00 / 1:00

Odds fast, evens ez

~

50 FAST

100 easy

100 FAST

50 easy

(1800)

Set 2

6 x 25 @ :30

evens DPS, odds stroke

150 ez

TOTAL: 2700