April 2023

April 4C

10 minutes warm up, whatever you want!
Set 1

4×100 SKIP (Swim/Kick/IM/Pull) @ :15 rest
4×50 Drill (1 arm/1 arm/Finger drag/Catch up) @ b +15
4×50 (25 kick/25 build) @ b+15
(800)

Main Set:
4×100 Swim @ b +10/+5/b/b
2×50 Kick (25 fast kick/25 EZ kick) @ kb
100 DPS (COUNT YOUR STROKES EACH 25!)

~
4×50 @ b +54 underwater dolphin kicks of each wall
2×50 Kick (25 fast kick/25 EZ kick) @ kb
100 DPS

~
8×25 Swim odds fast evens ez @ :30/:35/:40

4 underwater dolphin kicks off wall
2×50 Kick (25 fast kick/25 EZ kick)
100 DPS

~
50 FAST
50 EZ

(1500)

Warm Down

4 x 25no breath down, easy back

TOTAL: 2600

April 4B

Warm Up
8 x 75, 50 Free+25 stroke. Reverse IM order
4 x 50 kick @ comfortable kick base
(800)

Main Set
3x THRU:
150 free @ b
4 x 25 sprint stroke @ :30/:35/:40
150 middle 50 stroke @ 200 swim base
Round 1 middle 50 fly, round 2 back, round 3 breast
4 x 25 sprint Free
(1500)

200 warm down

TOTAL: 2500

April 4A

Warm Up

200 swim

100 kick

4 x 50 variable sprint

(500)

Main Set

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

150 free smooth @ b +10

4 x 25 kick @ kb

Extra :30

200 FAST

50 easy

~

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

150 free smooth @ b +10

4 x 25 kick @ kb

Extra :30

100 FAST

50 easy

~

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

150 free smooth @ b +10

4 x 25 kick @ kb

Extra :30

2 x 50 FAST @ b +30

50 easy

(1600)

Set 2

4 x 100 pull

breathe 3/5, 3/7 by 50

100 warm down

TOTAL: 2600

April 3C

Warmup:
200 swim
4 x 75 kick-drill-swim by 25
4 x 50 stroke-free by 25

(700)

Main Set:
7 x 200:
#1. Free @ b +10
#2. fly-free by 25 @ b +10
#3. Free b +10
#4. back-free by 25 @ b +30
#5. Free b +10
#6. breast-free by 25 @ b +30
#7. 200 IM

(1400)

Dessert:
4 x 100 pull, 3rd 25s fast

100 easy

TOTAL: 2600

April 3B

Warm up
4 x 75 middle 25 build
6 x 50 descend 1-3, 4-6
(600)

Main Set
PULL OPTIONAL
2x through:
3 x 200
#1 @ b +10
#2 @ b
#3 @ b -10
Go right back into the 4th 200 after #3
(1200)

Set 2

3 x 100 kick choice @ kb

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

(600)

Your choice warm down

TOTAL: 2400

April 3A

Warm-up:
4×75 S/K/S

4x75 D/S/D
4×75 Distance per stroke/Tempo/Distance per stroke

(900)

Main Set:
2×100 Kick
3×100 @ b -5/-5/+5
50 EZ
1 minute rest
100 FAST
50 EZ
3×50 @ b -5/-5/+5
50 EZ
1 minute rest
50 FAST
50 EZ
2×100 Drill
4xFUNS with fins (20 sec rest each 25) – FUNS=25 Fly, 25 Underwater, 25 No breath, 25 Sprint

(1400)

200 warm down

TOTAL: 2500

April 2C

Warm-up:
300 Swim every 3rd non free
200 Pull
100 Kick
(600)

Main Set:
8×75 @ b+20

2 with 1st 25 fast-ish, 2 with 2nd 25 fast-ish, 2 with 3rd 25 fast-ish, 2 fast-ish
6×50

odds kick fast @ kb

evens DPS
6×50 @ b+10 Des 1-3, 4-6
4×25 kick in stream line position head above the water (no sculling)
1 minute rest
50 Super SONIC FAST
50 EZ
2xSUNS (Smooth, underwater, no breath, smooth)
(1600)

Warm Down

200 easy

TOTAL: 2600

April 2B

Warm Up

2 x 150

200 dril/swim

100 kick

(600)

Main Set

PULL OPTIONAL

2 x 300 @ b +5

swam as 200 smooth, 5 seconds rest, 100 strong

2 x 200 @ b +5

swam as 150 smooth, 5 seconds rest, 50 strong

2 x 100 @ b

swam straight

(1200)

Set 2
3 x 200 #1 Free, #2 Kick, #3 IM
(600)

Set 3

4 x 50 no breath down, easy back

TOTAL: 2600

April 2A

Warm Up
4 x 150
#1 swim
#2 swim/kick/swim by 50
#3 drill/swim/drill by 50
#4 swim
(600)

Set 1
10 x 100
3 @ b +10, 3 @ b +5, 3 @ b
Descend in groups of 3, last one fast
(1000)

Set 2
10 x 75
1-3 free @ 100 base -15
4-6 fly/bk/br @ 100 swim base
7-10 pull @ 100 base -15
(750)

150 easy

TOTAL: 2500

April 1D

Warm-up:
4×75 Kick/Drill/Swim
4×75 Kick/Swim/Swim
(600)

Main set:
200 Free -5
50 @ b +20
2×100 Free -5
50 @ b +20
4×50 Free -5
50 @ b +20
8×25 Fast/EZ

~

50 @ b +20
4 x 50 @ b -5

50 @ b +20
2 x 100 @ b -5

50 @ b +20

200 @ b -5

50 easy

~
100 FAST

50 easy
50 FAST

50 easy

(2000)

TOTAL: 2600 

April 1C

Warm Up

200 swim

200 smooth down, build back

Main Set

2x THRU:
3×100 @ b
100 ez
4×50 Des 1 to 4 @ b+20
4×50 Kick @ kb
4×25 Des to 4 @ :30 / :35 / :40
4×50 odds DPS, evens work on turnover @ b +15

(2200)

TOTAL: 2600

April 1B

Warm Up

1×300 swim, every 3rd length nonfree

4×50 kick, build @ kb

4×25 fist drill

4×50 @ b+10, descend 1-4

(800)

Main Set

4×300
#1: 150-rest 10 sec-150. 2nd 150 faster than first
#2 100 free – 100 IM –100 free
#3 broken: 100-rest 10 sec-100-rest 10 sec-100descend each 100
#4 IM!! You can either swim it as 75 of each stroke or 3 x 100 IMs straight

100 easy

(1300)

Set 2

4 x 50 no breath down, easy back

200 social kick

100 easy
(500)

TOTAL: 2600

 April 1A

Warm Up

200 swim build
4 x 50:
#1 scull-kick by 25
#2 50 kick
#3 kick-swim by 25
#4 swim
(repeat)
(400)

Main Set
3x THRU:
200 smooth @ b +15
3 x 100 strong @ b +5
(1500)

Pull-Kick Set:
300 pull + 100 kick
200 pull + 100 kick
(700)

TOTAL: 2600