| Mondays | Wednesdays | Fridays |
|---|---|---|
| June 2 10x200 10x100 Alt. between Short rest Pace and active recovery |
June 4 400,1x100 300,2x100 200,3x100 100,4x100 Emphasis on Pace |
June 6 3x50 Descend* 3x100 Descend* 3x200 Descend* 3x100 Descend* 3x50 Descend* *=Followed by a 200 Emphasis on tempo and Speed |
| June 9 1x100 2x150 3x200 4x250 IPT: Head back down Hold same pace from first 100 to the 1000 yd. round |
June 11 500,300 400,2x200 4x100, 8x50 Emphasis on Pace |
June 13 4x100* 4x75** 4x50*** 4x125**** *= Followed by a 2x25 Fast 1x50 EZ 1x50 Fast Emphasis on tempo and Speed |
| June 16 500, 300 400, 2x200 4x100, 8x50 Emphasis on Pace |
June 18 Broken 500's Emphasis on Pace |
June 20 3x200 Pace, 3x100 Descend 4x150 pace-5, 2x(3x50) Descend 3x100 FSOP, 2x(3x50) Descend Emphasis on tempo and Speed |
| June 23 Broken 800's Emphasis on Pace |
June 25 1000 for time Emphasis on Pace |
June 27 100’s and 50’s Emphasis on tempo and Speed |
| June 30 “The Indicator” sets of 200’s Emphasis on Pace |
July 2 “Cruise and Bruise” 1x300 Pace 2x200 Pace-5 3x100 Desc. Choice 1x200 Pace 2x100 Pace-5 3x50 Desc. Choice 1x100 Pace 2x50 Pace-5 3x? Desc. Choice Emphasis on Pace/Choice |
July 4 NO WORKOUT 3x(3x200) 3x(3x100) Round 1 – Total +5 Round 1 – Pace Round 1 – Total -5 Example: 2:50, 2:45, 2:40 1:30, 1:25, 1:20 Emphasis on Fun |
| July 7 5:00 – 5:30am Flip Turn Video 5x100 4x200 3x300 2x400 Emphasis on Pace |
July 9 5:00 – 5:30am Flip Turn Video 2x50, 1x200, 2x50 4x50, 1x200, 4x50 6x50, 1x200, 6x50 Emphasis on Tempo/Choice |
July 11 5:00 – 5:30am In Water Flip Turn Demo 6x200 2x: 6x100 3x: 6x60 Emphasis on Pace/Tempo |
| July 14 Emphasis on Pace |
July 16 2x50, 2x100 3x100, 3x50 4x50, 4x100 3x100, 3x50 2x50, 2x100 Emphasis on Tempo/ Desc. Choice |
July 18 3x: 1x300 @ Pace +5 1x200 @ Pace 1x100 @ Pace -5 Emphasis on Pace |
| July 21 400, 2x100 300, 2x200 200, 4x100 100, 4x200 Emphasis on Pace |
July 23 Emphasis on Tempo/ Desc. Choice |
July 25 Emphasis on Pace |
These workouts are possible options.
We may do these workouts, depending on the day and the crowd.
As always, you may do Freestyle or Stroke.
As always, good luck and feel free to contact me with any questions.