July 2017

Workout #1 (2,000 total)
Dryland Dynamic Stretching
WU: 100 SW, 4×50 FR (25 F-Tip, 25K), 15RI, 100 FR (25 Easy, 25 Build)
MAIN: FR
2×100 Pace, 20 sec RI
200 Pace, 30 RI
4×50 Drill (Catch, Rotation, BEP, Flick), 10 RI
200 Pull
200 (100 BR/100 BK), 30 RI
2×100 Pace -:02, 30 sec RI
200 Pace +:02
CD: 200 SW Easy

Workout #2 (2,150 total)

Dryland Dynamic Stretching
WU:       100 SW, 200 (50 DPS, 50 K w/o Bd, 4×25 IM, 15 RI)
MAIN:   IM
2×50 FR Build, 15 RI
100 IM, 20 sec RI
200 FR Pull, 30 RI
3×50 FR Build, 15 RI
200 IM, 20 sec RI
200 FR Pull, 30 RI
4×50 FR Build, 15 RI
3×100 IM, 20 sec RI
200 FR Pull, 30 RI

CD:         200 SW Easy

 

Workout #3 (2,300 total)

Dryland Dynamic Stretching
WU:       100 SW, 4×50 (F-Tip/K/Flick/K), 10 sec RI
MAIN:   FR
3×100 Pace, 20 RI
200 Pace, 30 RI
3×200 Pace -0:05, 20 RI
200 Pace, 30 RI
3×100 Pace, 20 RI
200 Pull w/Paddles, 20 RI

CD:         200 SW Easy

 

Sun. 9/25 (3,000 total)

Dryland Dynamic Stretching

WU:       4×75 (SW, K w/o Bd, BK-BR-FR, FR B-4), 15 RI

MAIN:   FR/BK

4×100 Desc to 85% (1st 200 FR, 2nd 200 BK), 20 RI

200 FR Build, 30 RI

2×100 BK Build, 20RI

2×200 Pull N/S (1st 200 FR, 2nd 200 BK), 30 RI

500 (odd 100s FR, even 100s BR), 60RI

4×100 FR (25 Fast/25 Easy), 20RI

4×100 FR Desc to 85%, 20RI

CD:         200 SW Easy

 

Note:    SW= swim choice, IM= individual medley (fly/back/breast/free), K= kick, Bd= board, FR= freestyle, B-4= breath every 4th stroke, Build= accelerate within segment, RI= rest interval in seconds, Desc= descend time/increase speed in each successive segment, FL= butterfly, BK= backstroke, BR= breaststroke, N/S= negative split, 2nd half faster than 1st