Stroke Group
WU-
4x{
2 x 125 free – 1:50
4 x 25 – 4d/1u fly – :30
Set 1-
3x{
6 x 50 – 1:00 – max effort – #1 from blocks
6 x 100 – 1:20 – hold best fast pace
Set …

Ever tried. Ever failed. No matter.
Try again. Fail again. Fail better.
-Samuel Beckett
WU-
16 x 75
odds – fly/ba (25 drill/50 swim) – 1:05
evens – br/fr (50 drill/25 swim) – 1:10
Set 1-
3x{
3 x 300 …

Distance Group
WU-
400 build
Set 1-
3x{
4 x 100 – 1:20 (hold sub 1:10)
1 x 50 ez – 1:00
2 x 200 – 2:40 (hold sub 2:25)
1 x 50 ez – 1:00
Set 2-
1 x 2000 Indian Swim (3 swimmers …

The hardship of exercises is intended less to strengthen the back than to toughen the mind. The Spartans say that any army may win while it still has legs underneath it; the real test …

WU-
3x{
8 x 50 from midpool – 1:00 – desc. hard 1-4, 5-8
4 x 75 from midpool – 1:05 – desc. hard 1-4
Set 1-
2x{
6 x 125 – 100 @ 90% SC/25 @ 100% SC – 2:00
1 …

WU-
4x{
4 x 100 – :10r
Round 1 – 70% – Get SC average
Round 2 – 80% – Get SC average
Round 3 – 90% – Get SC average
Round 4 – 100% – Get SC average
Set 1-
6 x …

*Sean and Dana need to be in the same lane*
All swimmers
WU-
6 x 200 – 3:00
odds – free – uh20 turns with 6 dk’s off each wall
evens – paddles – straight up free (Dana you do …

Stroke folks
WU-
8 x 100 – fly kick on stomach with snorkel – arms at side – HIP focus – :10r
4 x 50 – 8 dk’s uh20 off each wall – go for distance – the …

You get what you give
WU-
fins on
2x{
4 x 100 – 1:20
1 x 50 ez – :20r
4 x 100 – 1:20
1 x 50 ez – :20r
4 x 200 – 2:35
1 x 50 ez – :20r
Set 1-
fins on
20 …

That which does not kill you…
WU-
Fins on
8x{
1 x 100 kick – 1:15
1 x 100 free – 1:15
1 x 50 kick – :35
1 x 50 fly – :35
Set 1-
Fins still on…
4 x 100 – 1:10 – …

LAST DAY OF SHOES
WU/Set 1-
8 x 50 – :10r – uh20 turns – no breathing last ten yards
1 x 200 fly – :10r
6 x 50 – :10r – uh20 turns – no breathing last ten …

SHOES DAY 16
Stroke count dynamics – Day 1
Focus is on stroke rate per effort rate over distance.
Several 500’s were done over various stroke rate plans to optimize.
If you weren’t there you …

SHOES DAY 13
WU-
2x{
4 x 175 – :10r
#1 – 100 free/75 fly
#2 – 100 free/75 br
#3 – 100 free/75 fly
#4 – fly
8 x 25 sprint – :25
Set 1-
50 x 50 on :50 – 1/11/21/31/41 from blocks …

SHOES DAY 12
WU/Set 1-
continuous
75 breast pull w/paddles – no legs – fast
50 Right arm only free – no paddles
75 breast pull w/paddles – no legs – fast
50 Left arm only free – no paddles
1 x …

SHOES DAY 10
WU-
6x{
2 x 100 – :10r – 1 ez/1 fast
2 x 25 – sprint – 2 breaths – :10r
1 x 300 pull with paddles – breathing weak side only – every 4
Set 1-
SCY Championships …