PULL & FREE

WARM UP
25 Free / 25 Fly (:10 rest
50 Free / 50 Back (:20 rest
75 Free / 75 Breast (:30 rest
100 Free / 1 IM Fast
MAIN SET / Rest 15 - 20 b/w sets
3x50 Pull / Breathe 3/5
3x50 Free / Descend 1-3
3x75 Pull / Breathe every 3
3x75 Free / Descend 1-3
3x100 Pull / Strong / Breathe every stroke
3x100 Free / Fast
200 Fast Snake Or Tri Training
200 IM order Even's / Free recover Odd's

1600 Yards & Vertical Kicking Drills

Warm Up
200 Free
200 Kick
200 Pull
Main Set
16x50's (:10 rest Free/Stroke of choice
10-15 min Vertical Kicking
30 Sec Dolfin,Flutter,Breast(:15 rest
45 Sec Dolfin,Flutter,Breast(:20 rest
60 Sec Dolfin,Flutter,Breast(:30 rest
4 Teams of 4 IM Relay Race (That was Fun)!!!!!
200 Yards Snake Tri Training.

2600 yds

Warm Up
5x100, 50 Swim 50 Kick
300 Pull Breathe every 3/5 strokes
Main set 6x150 100 W/Bouy 50 fast WO/Bouy
6x50 Odds fast Evens recover. (:20 recovery Dive In)
4x100 Using 2 lane's Split the swimmers: swimming up Free, Swimming back Butterfly. Under the lane. Swim up Free, swim back Butterfly, Dive in repeat changing evens using IM order.
1x200 Race Pace: Swimmers line up fastest to slowest. Use all four lane lines to practice TRI training. Swimmers start every 10 seconds. I like to keep their times for them in a notebook.
Total=2600

2400 yds

15 minute w/up
8x25 swim
4x150 pull and paddles (100 stretched out, 50 fast)
6x50 choice (25 distance per stroke, 25 build)
4x100  base time 2:00 and get faster by 5 seconds each round
    50    base time 40 and get slower by 5 seconds each round

4x50 1. fast. 2. not as fast 3. slower 4. slowest one yet

2400 yds

Heidi's workout

500 w/up
8x75 IMO no free
50 Free, 100 IM, 150 Free, 200 IM      (free: base of 50, IM base of 1:00)
200 IM, 150 Free, 100 IM, 50 Free
10x25 no-free. 10 sec. rest
50 w.down

3000 yds

Heidi's Workout

700 w/up (500 Free, 200 kick)
25, 50, 75, 100, 125, 150, 175, 200,
200, 175, 150, 125, 100, 75, 50, 25   all Free and all were getting faster
6x50 Flipturn in the middle of the pool as well
200 w/down

2200 yds

400 w/up

4x50 Free (sprint 12.5 yds, rest ez)
4x50 Free (12.5 ez, 12.5 sprint, 25 ez)
4x50 (25 ez, 25 sprint)
4x50 (25 sprint, 25 ez)
4x100 IM
6xmid-pool 50's Work on turns
12x25 sprint from a dive
200 w/down