2 of 19

1/23/2017 - Group 1 (2:00-2:10)

DRYLAND: Shoulder mobility

TODAY’S FOCUS: Freestyle form, lane etiquette��WARMUP:�200 swim�Focus on form, not speed�4x100 free kick on 3:00�Focus on high body position��MAIN SET:�4x150 free on 3:30�Long, smooth strokes�2x50 stroke (no free) on 10SR�4x100 pull on 15SR, focus on power/strength�2x50 free ALL OUT @ 1:30

COOLDOWN:�200 kick no board�Focus on body position�2x100 free DPS on 15SR��Total: 2200 SCY

3 of 19

1/23/2017 - Group 2 (1:50)

DRYLAND: Shoulder mobility

TODAY’S FOCUS: Freestyle form, lane etiquette��WARMUP:�200 swim, 200 kick, 200 pull

Focus on form, not speed

4x100 free kick on 2:45

Focus on high body position

MAIN SET:

3x200 free on 4:10

Long, smooth strokes

4x50 stroke (no free) on 10SR

4x100 pull on 15SR, focus on power/strength

4x50 free ALL OUT @ 1:30

COOLDOWN:

200 kick no board

Focus on body position

2x100 free DPS on 15SR

Total: 2800 SCY

4 of 19

1/23/2017 - Group 3 (1:35)

DRYLAND: Shoulder mobility

TODAY’S FOCUS: Freestyle form, lane etiquette��WARMUP:�200 swim, 200 kick, 200 pull

Focus on form, not speed

5x100 free kick on 2:15

Focus on high body position

MAIN SET:

4x200 free on 3:30

Long, smooth strokes

8x50 stroke (no free) on 1:10

6x100 pull on 2:00, focus on power/strength

4x50 free ALL OUT @ 1:30

COOLDOWN:

200 kick no board

Focus on body position

2x100 free DPS on 15SR

Total: 3500 SCY

5 of 19

1/25/2017 - Group 1 (2:00-2:10)

DRYLAND: Shoulder mobility

TODAY’S FOCUS: Freestyle form, lane etiquette

WARMUP:

200 swim

Focus on form, not speed

4x100 on 15SR as…

25 kick no board, 25 R arm, 25 L arm, 25 regular free

4 x 50 kick on 2:00, alternate…

odds FAST, evens easy

MAIN SET:

400 free, remember your time

Focus on consistency

4x50 fast pull on 1:30

Focus on quick turnover

100 kick no board easy

4x50 fast free on 1:15

100 kick no board easy

400 free, try to beat your first time

COOLDOWN:

100 kick no board

Focus on body position

200 swim easy

Total: 2500 SCY

6 of 19

1/25/2017 - Group 2 (1:50)

DRYLAND: Shoulder mobility

TODAY’S FOCUS: Freestyle form, lane etiquette

WARMUP:

200 swim

Focus on form, not speed

4x100 on 15SR as…

25 kick no board, 25 R arm, 25 L arm, 25 regular free

6 x 50 kick on 1:20-1:30, alternate…

odds FAST, evens easy

MAIN SET:

400 free, remember your time

Focus on consistency

4x100 fast pull on 2:00-2:15

Focus on quick turnover

100 kick no board easy

4x100 fast free on 1:45-2:00

100 kick no board easy

400 free, try to beat your first time

COOLDOWN:

200 kick no board

Focus on body position

100 swim easy

Total: 3000 SCY

7 of 19

1/25/2017 - Group 3 (1:35)

DRYLAND: Shoulder mobility

TODAY’S FOCUS: Freestyle form, lane etiquette

WARMUP:

200 swim

Focus on form, not speed

4x100 on 15SR as…

25 kick no board, 25 R arm, 25 L arm, 25 regular free

8 x 50 kick on 1:10, alternate…

odds FAST, evens easy

MAIN SET:

500 free, remember your time

Focus on consistency

8x75 fast pull on 1:30

Focus on quick turnover

100 kick no board easy

8x75 fast free on 1:15

100 kick no board easy

500 free, try to beat your first time

COOLDOWN:

200 kick no board

Focus on body position

100 swim easy

Total: 3700 SCY

8 of 19

1/30/2017 - Group 1 (2:00-2:10)

DRYLAND: Ankle mobility and kick form

TODAY’S FOCUS: Test set, breath control (esp off walls)

WARMUP:

200 swim, 200 kick

Focus on form, not speed

PREP SET:

4 x 75 on 10SR as kick/fist/swim by 25

6x50 desc 1-3, desc 4-6 @ base+:10

100 easy

MAIN SET:

10 x 100 @ base

This should be fastest average

100 easy

COOLDOWN:

2 x 150 as str/fr/kk by 50 @ 10-15SR

Total: 2500 SCY

9 of 19

1/30/2017 - Group 2 (1:40-1:50)

DRYLAND: Ankle mobility and kick form

TODAY’S FOCUS: Test set, breath control (esp off walls)

WARMUP:

200 swim, 200 kick

Focus on form, not speed

PREP SET:

4 x 75 on 10SR as kick/fist/swim by 25

3x100 desc 1-3 @ base+:05

3x50 desc 1-3 @ base+:05

100 easy

MAIN SET:

10 x 100 @ base

This should be fastest average

100 easy

COOLDOWN:

4 x 150 as str/fr/kk by 50 @ 10-15SR

Total: 2950 SCY

10 of 19

1/30/2017 - Group 3 (1:35)

DRYLAND: Ankle mobility and kick form

TODAY’S FOCUS: Test set, breath control (esp off walls)

WARMUP:

200 swim, 200 kick, 200 pull

Focus on form, not speed

PREP SET:

4 x 75 on 10SR as…

odds kick/scull/swim, evens kick/fist/swim

3x100 desc 1-3 @ base+:05

3x50 desc 1-3 @ base+:05

100 easy

MAIN SET:

10 x 100 @ base

This should be fastest average

100 easy

COOLDOWN:

6 x 150 as str/fr/kk by 50 @ 10-15SR

Total: 3450 SCY

11 of 19

2/1/2017 - Group 1 (2:00-2:20)

DRYLAND: Ankle mobility and kick form

TODAY’S FOCUS: Freestyle technique drills, breath control (esp off walls)

WARMUP:

200 swim, 200 kick

TECHNIQUE:

4x100 @ 10SR as…

By 25: kick on R/ kick on L/6-beat kick/swim

4x75 @ 10SR as…

25 shark fin/25 sailboat/25 swim

4x100 @ 10SR as…

75 fists/25 swim

MAIN SET:

4 x (100 fast on base -5, 25 easy on :45)

4 x 50 active recovery on base +10

COOLDOWN:

200 swim easy

Total: 2400 SCY

12 of 19

2/1/2017 - Group 2 (1:40-1:50)

DRYLAND: Ankle mobility and kick form

TODAY’S FOCUS: Freestyle technique drills, breath control (esp off walls)

WARMUP:

200 swim, 200 kick

TECHNIQUE:

4x100 @ 10SR as…

By 25: kick on R/ kick on L/6-beat kick/swim

4x125 @ 10SR as…

50 shark fin/50 sailboat/25 swim

4x100 @ 10SR as…

75 fists/25 swim

MAIN SET:

4 x (100 fast on base -5, 25 easy on :40)

100 easy

4 x (50 fast on base -5, 25 easy on :40)

COOLDOWN:

200 swim easy

Total: 2800 SCY

13 of 19

2/1/2017 - Group 3 (under 1:35)

DRYLAND: Ankle mobility and kick form

TODAY’S FOCUS: Freestyle technique drills, breath control (esp off walls)

WARMUP:

200 swim, 200 kick

TECHNIQUE:

4x100 @ 10SR as…

By 25: kick on R/ kick on L/6-beat kick/swim

4x125 @ 10SR as…

50 shark fin/50 sailboat/25 swim

4x100 @ 10SR as…

75 fists/25 swim

MAIN SET:

4 x (100 fast on base -5, 25 easy on :30)

4 x 100 active recovery on base +10

4 x (50 fast on base -5, 25 easy on :30)

4 x 50 active recovery on base +10

COOLDOWN:

200 swim easy

Total: 3300 SCY

14 of 19

2/6/2017 - Group 1 (2:00-2:20)

DRYLAND: Core stability

TODAY’S FOCUS: Endurance, sighting

WARMUP:

200 swim

6x50 kick no board @ 10SR

4 x 100 swim w/ alligator eyes

MAIN SET: set all pace times before beginning, only take breaks where breaks are indicated, round up to the nearest five (give yourself extra time) if your pace time doesn’t divide evenly

400 swim on base, DPS

2x200 swim @ base+5, negative split

(break)

400 swim on base, DPS

4x100 swim @ base+5, descend 1-4

COOLDOWN:

200 swim easy

Total: 2700 SCY

15 of 19

2/6/2017 - Group 2 (1:40-1:50)

DRYLAND: Core stability

TODAY’S FOCUS: Endurance, sighting

WARMUP:

200 swim

6x50 kick no board @ 10SR

4 x 100 swim w/ alligator eyes

MAIN SET: set all pace times before beginning, only take breaks where breaks are indicated, round up to the nearest five (give yourself extra time) if your pace time doesn’t divide evenly

400 swim on base, DPS

2x200 swim @ base+5, negative split

(break)

400 swim on base, DPS

4x100 swim @ base+5, descend 1-4

(break)

400 swim on base, DPS

COOLDOWN:

200 swim easy

Total: 3100 SCY

16 of 19

2/6/2017 - Group 3 (under 1:35)

DRYLAND: Core stability

TODAY’S FOCUS: Endurance, sighting

WARMUP:

200 swim

6x50 kick no board @ 10SR

4 x 100 swim w/ alligator eyes

5 x 50 swim as descend 1-3, sprint 4, easy 5 @ base+10

MAIN SET: set all pace times before beginning, only take breaks where breaks are indicated, round up to the nearest five (give yourself extra time) if your pace time doesn’t divide evenly

400 swim on base, DPS

2x200 swim @ base+5, negative split

(break)

400 swim on base, DPS

4x100 swim @ base+5, descend 1-4

(break)

400 swim on base, DPS

8x50 swim @ base+10, alternate odds fast, evens easy

COOLDOWN:

200 swim easy

Total: 3750 SCY

17 of 19

2/8/2017 - Group 1 (2:00-2:20)

DRYLAND: Core stability

TODAY’S FOCUS: Endurance, sighting

WARMUP:

200 swim regular

200 kick

200 swim alligator eyes

MAIN SET: set all pace times before beginning, only take breaks where breaks are indicated

3 x 200 desc 1-3 @ base+5

150 best effort

100 easy

(break)

3 x 150 desc 1-3 @ base+5

100 best effort

100 easy

COOLDOWN:

4 x 100 alligator eyes

100 swim easy

Total: 2600 SCY

18 of 19

2/8/2017 - Group 2 (1:40-1:50)

DRYLAND: Core stability

TODAY’S FOCUS: Endurance, sighting

WARMUP:

200 swim regular

200 kick

200 swim alligator eyes

MAIN SET: set all pace times before beginning, only take breaks where breaks are indicated

3 x 200 desc 1-3 @ base+5

150 best effort

100 easy

(break)

3 x 150 desc 1-3 @ base+5

100 best effort

100 easy

(break)

3 x 100 desc 1-3 @ base+5

50 best effort

COOLDOWN:

4 x 100 alligator eyes

100 swim easy

Total: 2950 SCY

19 of 19

2/8/2017 - Group 3 (under 1:35)

DRYLAND: Core stability

TODAY’S FOCUS: Endurance, sighting

WARMUP:

200 swim regular

200 kick

200 swim alligator eyes

MAIN SET: set all pace times before beginning, only take breaks where breaks are indicated

3 x 250 desc 1-3 @ base+5

200 best effort

100 easy

(break)

3 x 200 desc 1-3 @ base+5

150 best effort

100 easy

(break)

3 x 150 desc 1-3 @ base+5

100 best effort

COOLDOWN:

4 x 100 alligator eyes

100 swim easy

Total: 3550 SCY