1x200 Free IM (330) extended walls 1x300 Free IM (420) extended walls 1x100 IM Drill (150) 1x100 IM Drill (130)
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1 Monday April 23, AM LCM SCY 1x400 Free (545) 50R 50L 1x400 Free (510) 50R 50L 1x100 Kick (2) mix 1x100 Kick (150) -- mix 1x200 Free IM (330) extended walls 1x300 Free IM (420) extended walls 1x100 IM Drill (150) 1x100 IM Drill (130) 1x100 Free (130) Neg Split 1x200 Free (240) Neg Split 1x100 Kick (2) 1x100 Kick (145) rest 1:00 rest :50 VT Kick 10x {25on.35off} w/mb toss to partner/ flutter Kick rest 40 4x25 (40) single arm or head lead breast kick 4x25 (40) finger spread or 2K1P 4x25 (40) back cruise odds / free or flutter pull fast evens 5x300 Kick descend x100 Kick descend 1-5 x2 (4, 350, 340, 330, 320) 5- (2, 155, 150, 145, 140) Back or Brst 5- (2, 150, 140, 130, 120) Free or Brst 1x200 easy 1x150 easy 50s and 25s TBD to finish 50s and 25s TBD to finish
2 Monday April 23, 2018 PM SCY LCM 1x400 Free (510) 50R 50L 1x300 Free (430) 50R 50L 8x50 Kick (1) 4 Free + 4 non Free 6x50 Kick (105) mixed 1x300 Free IM (410) x200 Free IM (340) 6x50 Drill (1) 2 of each: Fly, Back, Breast 4x50 Drill (105) 1 of each 1x200 Back (250) x100 Free (140) Even Split 4x50 Pull Free-Back x25 (55) x50 Pull (1) Back, Free / x50 odd drill, even swim desc 1-3 (110) 27.0 (152) 28.0 (156) 29.0 (2:00) 30.0 (2:04) 31.0 (2:08) 32.0 (2:12) 3x: 10x100 Kick {ez, fast x5} 1x50 Free-Fly Drill (45) (2, 155, 2, 145, 2, 135, 2, 125, 2, 120) 1x25 Fly (30) 3 cycles fast* + ez 1x50 Free-Back Swim (45) 3x: 1x25 Back (30) 4 cycles fast* + ez 200 IM Drill/Swim x50 (330) 1x50 Free-Breast Swim (1) 300 Pull (420) descend 1-3 Negative Split 1x25 Breast (45) full 25 fast* 1x25 Free (45) stroke count/time* 3x: 1x400 Free* (540) desc 1-2 & hold 1x200 Breast Kick or Breast/Fly x25 1x200 Free** (245) desc 1-2 & hold 2x100 Free*** (130, 145) desc rounds x: 200 easy Free-Back (free opp side or 3 rd ) 1x50 Breast (45) descend by 4s 1x50 Free (45) descend by 4s 16x50 (50) 2 swim 2 kick* 1x100 Back (130) back: descend 1-4 x3 1x100 easy out LCM *Brst IM pace 31/32-33/34-36/37-40 **Free 500 pace (1.0 added for turn) 26.0 (430) / 26.5 (435) / 27.0 (440) 27.5 (445) / 28.0 (450) / 28.5 (455) / 29.0 (5:00) ***Back based off 100 PR If PR Descend from plus 9-10 to plus 6-7 If PR Descend from plus 8-9 to plus 5-6 If PR 1:00-up Descend from plus 7-8 to plus easy / 5300 then 4x150 ({3 Free (205) + 1 Kick* stroke (230} 4x75 {3 (110) + 1 (130)}, 4x25 {3 (40) + 1 (grp)} + 8 FINS turns loosen
3 Tuesday April SCY 3x: 1x200 Free (240) -- 50R 50L 1x100 Kick (150) IM 1x150 Drill (230) 100 IM + 50 Free 1x50 Paddles (1) -- 2in 2out turn 8x50 Kick (1) 2 of each, 1 st medium, 2 nd fast 5 min Vt K 30 off /30 on 30 rest FINS 8x25 (50) 2 underwater K with KB / 2 underwater swim 3x thru: -- 2 rounds Pull + 1 round Swim / or / 1 round Pull + 2 rounds Swim -- you choose stroke count style or big fast stroke 1x25 cruise (30) + 3x25 fast (30) 1x50 cruise (1) + 2x25 faster (35) 1x75 cruise (130) + 1x25 fastest (40) 900/ x: 1x100 {75 cruise 25 drill} (140) + 1x150 Fast (210)* Descend 1-3 1x100 {75 cruise rest 5 25 drill} (150) + 1x100 Fast (130)* Descend 1-3 1x50 {25 cruise rest 5 25 drill} (110) + 1x50 Fast (50)* 100 back half + 4x25 cruise (20, 30, 40, 50) 1950/ x50 Back cruise (35) 3x100 Pull x25 (125) 2x200 Pull Negative Split (250) 3x100 Pull x25 (125) 4x50 Back cruise (35) + FINS Turn work 5x 1400/ / / Men National Final / Women International Final / / Men JR A-B-C Final / Women National Final / / Men JR Cut / Women JR A-B-C Final / / Men Futures Cut / Women JR Cut / / Men Sectional Cut / Women Futures Cut / / / Women Sectionals Cut / / / Women Sect Cut para athlete paces tbd individually
4 Tuesday April 24, LCM 1x800 Free (1115) R 50L / 400 Neg Split from 1st 1x400 Kick (745) -- mix 1x300 Free IM (5) 1x200 Pull (315) 1x100 Back (145) x: 1x75 cruise (120) + 1x25 Free (40) Fast 1x50 cruise (1) + 2x25 Free, Fly (40) Fast 1x25 cruise (40) + 3x25 Free, Fly, Free (40) Fast 600/2400 1x300 Pull (415) x: {1x100 Moderate Pull (130) + 1x50 Fast Pull (1) descend 1-3} +1x50 easy 800/3200 4x: 1x50 cruise (105) + 1x150 Fast (230)* 1x100 cruise (155) + 1x100 Fast (140)* 1x50 cruise (105) + 1x50 Fast (50)* 4x50 cruise/drill (2-55, 2-105) 2800/6000 5x200 Pull (3) / = mile pace, descend to pace & hold (15:45) (16:15) 1:39.0 (16:30) 1:40.5 (16:45) 1:42.0 (17:00) 1:43.5 (17:15) 1:45.0 (17:30) 1:46.5 (17:45) 100 = 800 pace 1 (turn), descend to pace & hold 1:01 (8:16) 1:02 (8:24) 1:03 (8:32) 1:04 (8:40) 1:05 (8:48) 1:06 (8:56) 1:07 (9:04) 1:10 (9:20) 50 = 400 pace 1, descend to pace & hold 28.5 (3:56) 29.5 (4:04) 30.5 (4:12) 31.5 (4:20) 32.5 (4:28) 33.5 (4:36)
5 Wednesday April AM SCY 5x200 SKIPS 15x50 (50) Fly Back Back Brst Brst Free Free Free fastest 200 (25 Free 25 Stroke Drill IM) - FreeIM: descend as you go. No extra rest between sets. Start with Free Back Brst Free Free x 50 and subtract from the front, so 100s are Brst Free x (330) 200 (250) 150 (210) 100 (130) 50 (50) 200 (255) 150 (205) 100 (125) 50 (50) 150 (2) 100 (120) 50 (50) 100 (115) 50 (50) 50 (50) 200 easy swim down 9x100 (120) or (130) or (140) Every third fast Kick-Swim Stroke x50. All others free or free IM 100 easy
6 Wednesday April 25, SCY 3x: 1x200 Free IM (240) 1x100 Kick (140) 1x100 IM Drill (135) 1x100 Pull Paddle Grab (130) x25 (35) #1 Back surface push / fast 12.5 Kick #2 Back normal push / fast 25 with no breath first 3 strokes #3 Free side Kick (one goggle in, 3 strokes in the middle) #4 Fly Kick on front head lead 300/1800 4x: 1x50 Free Swim-Fly Kick (50) 1x50 Free Swim-2K1P (45) 1x50 Free Swim-Breast Swim (40) 600/2400 4x: 1x: 1x75 Free (1) + 1x75 Free* (110) 2x: 1x50 Free (50) + 1x50 Breast* (1) 3x: 1x25 Free (40) + 1x25 Breast* (50) + 3x50 (45, 55, 105) 2600/5000 1x400 {50 back + 50 side K} /5400 1x300 {50 back + 50 side K} 30x50 Pull (40) 20x50 Pull 3 cruise 3 cruise (55) 3 fast 2 fast (105) 1x200 Free-Back /7100 1x200 Free-Back / 6500
7 Thursday April 26, SCY 1x400 Free (510) 1x400 Kick (710) 1x400 Free IM (540) 1x300 Pull (345) x300 IM Drill Swim Drill x25 (415) 1x300 Pull (345) Double Negative Split {150/75/75} 16x50 Free-Stroke 8 (50) + 8 (45) Stroke = IM order x100 Free (110) 1x200 Free IM (235) 1x300 Free (335) 1x400 Free IM (510) 1x500 Free (6) 1x600 Free IM (745) 1x500 Free (555) 1x400 Free IM (505) 1x300 Free (330) 1x200 Free IM (230) 1x100 Free (105) 3600/5500 6x50 Free-Back (55) 300/ x50 (45) #1 Free #2 Free-Fly* #3 Fly**....x8 1200/ easy 200/7200
8 Thursday April 26, 2018 LCM 1x400 Free (6) Negative Split 8x50 Kick (105) 1 of each + 4 choice 1x400 Pull (6) 50R 50L 8x50 Drill #1 / Swim 25 Drill 25 #2 (1) 1x400 Free (6) 50M 50F descend fast 1-2 x2 4x25 FINS (40) single arm 4x25 FINS (50) stroke drill {3R 3L or finger spread} rest 20 4x50 (115) FINS / paddles optional {#1 25M / #2 35M / #3 20M / #4 Full 50} JR 6x 40on 20off Vertical K 4x 25on 35off 3x: 1x50 cruise (1) 1x50 ST CT (105) 2x50 cruise, Drill (105) 2x50 ST CT (105) 3x50 cruise, Drill, Drill (110) 3x50 ST CT (105) 3x100 Free IM (155) Strokes = ABA or ABB pattern TBD to finish
9 Saturday April SCY / LCM Reminder: LCM Flags deep end 2x: 2x: 1x400 Free IM (530) 1x300 Free (430) 50R 50L 2x150 Pull (210) 2x150 BBF (240) 4x75 DDS (120) 1 of each 3x100 D/S x50 (140, 140, 2) Fly, Back, Breast Rest :40 Rest 1 Minute 12x25 (35) 12.5 Fast 12.5 easy (#1) stroke drill (#2) scull 6 swim 2 (#3) switch switch 4x: 16x50 (55) 2x75 Pull (105) Desc 75s & Rds Back, Stroke 25* + easy, Free, Stroke 50* 1x100 Pull (125) Cruise 1-2 in Stroke = 1 round of each 2x25 Swim Free, Fly (30) Fast Desc1-2 4x: 3x: 1x50 Free (40) 1x100 Free (130) 1x100 Free (115)* Descend 1-3 & hold 1x200 Free IM (330)* Descend 1-3 1x150 Free (155) 1x300 Free (430) 1x300 Free (345)*** Descend 1-4 1x400 Free IM (7)*** Descend 1-3 6x50 Free-Stroke Drill (45) 8x50 Free-Stroke Drill (55) x50 Pull (50) 4x50 Pull (45) 6x50 Pull (40) rest 30 8x50 Pull (35) Join SCY 50s to finish or tbd to finish 200 easy / 8100
10 Sunday April 29, am-8:30am LCM 4x: 1x100 Free (130) 50R 50L 1x100 Kick (2) mixed 1x100 Free IM (145) desc 1-4 1x100 Pull (130) NS 24x25 (40) specific stroke drills TBD 12x200 Free IM 1- (335) 3- (320) 2- (330) 2- (315) 3- (325) 1- (310) 200 easy Free-Back x50 8x25 (50) push + glide for distance + easy
4x: 3x: 1x125 Free (140) 200 Free (255) 1x75 Kick (120) 200 Kick (345) 1x50 Drill (1) 1 round of each 200 IM D/S x50 (325)
Monday May 14, 2018 5:45am SCY 4 days (distance) / 5 days till Spring LCM meet LCM 4x: 3x: 1x125 Free (140) 200 Free (255) 1x75 Kick (120) 200 Kick (345) 1x50 Drill (1) 1 round of each 200 IM D/S x50 (325)
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