Workouts — Maîtres H2O Masters

Workout #51

Uncategorized

2300 m · Apr 29, 2026

Warm up 1000 m 200 free 50 fly kick, 50 pull free 100 breast 50 back kick, 50 pull free 100 back 50 breast kick, 50 pull free 100 fly 100 free kick, 100 pull free Mini 500 m 400 free w options 1) time 2) 7 m and breathing 3) build each 100 m 100 relaxed Main 2000 m 2 x (4 x 100 m (fly, bk, br, fr) 200 free build 400 m (100 free, 100 choice) Warm down 500 m 200 swim choice 100 kick choice 200 pull free

Aerobic

4000 m · May 23, 2015

Warm up 1000 m 8-825 2 x (100 best stroke, 100 worst stroke kick, 100 free pull, 100 worst stroke, 100 best stroke kick) Mini 400 825-835 100 IM DRILL 100 IM KICK 2 x 100 IM (good turns) Drills - breaststroke 400 m 835-850 2 x 25 breast kick on front - kick hands 2 x 25 sculling - Elbows out wide 2 x 25 breast kick on back - kick hands 2 x 25 breast pull (no breathing with bouy) 2 x 25 2 breast kick / 1 pull 2 x 25 breast pull with dolphin kick, concentrate on shoulder shrug 2 x 25 1 breaststroke / 1 butterfly 50 breaststroke Main 1400 m 850-920 4 x 200 m (alt free and IM) @ 80% ~ 15-20 s rest 4 x 100 m (alt ABF and free) @ 90% ~ 10-15 s rest 4 x 50 m free @ fastest possible pace 5-10s rest Warm down 200 m 920-925 100 swim choice 50 kick choice 50 pull choice

Aerobic

3400 m · May 23, 2015

Warm up 830-850 1000 m 2 x (100 pull free, 100 kick choice, 100 back drill, 100 breast drill, 100 dolphin kick) Sprint set 850-905 600 m 3 x (100 build, 50 : 25 sprint, 25 ez, 50 kick build) Main set 905-945 1500 m 2 x ( 150 free on 200 m free time ~ 60% 15-20 s rest 400 free - streamline 7 m after flags, work on bi lateral breathing patterns) 150 ABF on 200 m time ~ 60% 15-20 s rest ) 100 kick relaxed between set of 2. Warm down 945-955 300 m 100 swim choice, 100 drill choice, 100 pull OR kick choice

Aerobic

3400 m · May 23, 2015

Warm up 8-825 800 m 400 free (build through the 400 m) 200 IM drill (fins optional) 200 pull choice Mini set / drills 825-835 400 m 2 x (100 drill choice, 100 kick choice) Fins optional - swim continuously Main set 835-920 2000 m 2 x (100 IM @ 80%, 20-30 s rest 100 free @ 80 %, 10-15 s 200 worst stroke swim relaxed 200 IM @ 80%, 20-30 s rest 200 free @ 80% 10-15 s rest 200 best stroke swim relaxed) Warm down 915-925 200 m 200 m choice

Aerobic

3400 m · May 23, 2015

Warm up 1000 m 400 swim 200 kick 200 drill 200 pull Drills 855-905 200 m Tae swimming Sculling 1 arm pull w bouy Golfing 905-920 500 m (4 x 50) want lowest score : stroke count + time 50 swim choice Main 700 m 300 : 100 swim, 50 kick build 400 : 100 reverse IM, 100 free Warm down 100 swim ABF 50 pull 50 kick

Aerobic

3100 m · May 23, 2015

Warm up 8-825 1000 m 250 swim choice 250 pull 250 kick 250 drill choice Kick set 825-835 300 m 2 x 75 back kick 1 min vertical dolphin 25 breast kick on your back 50 pull free) Breathing Drills 835-850 400 m 4 x 25 (4 breaths, 3 breaths, 2 breaths, 1 breath) w 30 s rest 4 x 50 (6, 5, 4, 3 breaths) w 30 s rest 100 free (3-5-3, or 2-3-2) Main set 850-920 1200 m 300 m free/pull (stroke count, think about finishing pull) 400 IM (good strokes and turns) 300 100 ABF, 100 free 200 IM (good strokes and turns) Warm down 920-925 200 m 50 pull free, 50 kick breast, 50 backstroke, 50 choice

Aerobic

3100 m · May 23, 2015

Warm up 8-825 (1000 m) 300 swim choice, 200 drill choice, 100 kick choice, 200 pull choice, 200 swim choice Sprints 825-835 (300 m) 4 x 50 build w 15 - 20 s rest 100 relaxed 4 x 25 sprint w 30 - 40 s rest 100 relaxed Drills 835-850 (300 m) w 10-15 s rest Encourage them to take their time And concentrate on the drill 2 x 25 kick free no board, arms at side 2 x 25 kick free, one arm up, one arm at side, face in the water 2 x 25 6-kick switch 2 x 25 sculling arms overhead 2 x 25 1 arm free 50 free Main 850-915 (1500 m) 4 x 75: middle 25 ABF (20-30 s rest) 2 x 150: free on 200 free time 300: IM (3 laps of each stroke) ~ 30-40 s rest 2 x 150: free on 300 free time 4 x 75: middle 25 ABF (20-30 s rest) Warm down 915-925 (400 m) 100 pull free 100 drill choice 100 kick choice 100 free

Aerobic

3500 m · May 23, 2015

Warm up 8-825, 1000 m 2 x (100 pull free, 100 back kick, 100 breaststroke, 100 dolphin kick, 100 free) Pacing set 825-835, 400 m 4 x 50 free @ approx 200 m pace ~ 80% effort 15-30 s rest 4 x 50 ABF/IM @ approx 200 m pace ~ 80% effort 15-30 s rest Drills 835-845, 300 m 10-15 s rest between each 25 2 x 25 Breast sculling 2 x 25 Breast kick 2 x 25 breast pull w dolphin kick 2 x 25: 2 kick, 1 pull 100 m breaststroke Transition 845-850, 200 m 200 CHOICE Main 850-920, 1400 m 4 x (50 kick, 50 drill, 200 build, 50 relax) Odd: Free Even: IM or ABF Warm down 920-925, 200 m 100 drill choice, 50 kick, 50 pull

Aerobic

3500 m · May 23, 2015

Warm up 8-825 900 m 200 pull free, 100 IM drill, 200 swim free, 100 kick choice, 100 pull free, 50 IM, 100 swim free, 50 kick choice Mini 825-835 450 m 4 x 75 m swim sprint 5 m in and 5 m out of flags (middle is easy) ~ 15-20 s rest 2 x 75 m kick same as above Transition 835-845 300 m 300 m swim - 100 free, 50 ABF (work on minimizing stroke count) Main 845-915 1600 m 4 x 50 ABF: 70-80% effort - maintain same pace. ~ 15 s rest 2 x 200 m IM ~ 30 s rest 400 m free work on breathing patterns 2 x 200 m IM ~ 30 s rest 4 x 50 : 1 st 50 at 90%, 2nd at 80%, 3rd at 70%, 4th at 60% ~15 s rest Warm down 915-925 400 m 200 drill choice 100 kick 100 pull free

Aerobic

3650 m · May 23, 2015

Warm up 830-850 1200 m 3 x (100 swim, 100 drill, 100 kick, 100 pull) Choice stroke Backstroke 850-905 250 m push off on back with dolphin kick in streamline 2 x 25 back kick shoulder roll 2 x 25 1 arm back 2 x 25: 6 kick Review backstroke turn: practice count 2 x 50 back from middle Breaststroke 905-920 250 m push off on front with pull out 2 x 25 Breast kick on front (kick hands) 2 x 25 breast pull no breathing 2 x 25 2 kick / 1 pull Review breaststroke turn: practice 2 x 50 breast from middle Main 920-950 1200 m 4 x 100 IM with 30 s rest (8) 4 x 100 free alternating 100 swim/100 pull with 15 s rest (6) 1 X 200 IM build each 50 1 x 200 free build through the 200 Warm down 950-955 5 min choice

Aerobic

3100 m · May 23, 2015

Warm up 8-830 (1100m) 200 free, 200 drill choice, 4 x 50 kick choice, 200 pull free 4 x 25 build 4 x 50 descending Sprints 830-850 50 fly 25 back 50 Breast 25 free 50 back 25 Breast 50 free 25 fly Transition set 850-9 200 pull free, 100 kick, 200 drill/swim Distance 9-920 100 choice Warm down Video Turns

Aerobic

2000 m · May 23, 2015

Warm up 8-825 1200 m 300: 100 free, 50 ABF 300: 100 kick, 100 pull 300: 100 IM drill, 100 drill choice 300: build free each 100 faster than the 100 before Kick sprints 825-835 300 m 4 x 25 kick descending (each 25 faster than pervious) w 20 s rest 4 x 50 kick build w 30 s rest Drills 835-845 250 m Review Breaststroke pull outs (we haven't worked on these much) Pull out progression: 2 x 25 sculling elbows wide (over the barrel) 2 x 25 pullouts on the surface of the water 2 x 25 pull outs underwater Review breaststroke turns 4 x 25 breaststroke turns from middle Main 845-920 1600 m 4 x 50 choice stroke: try to minimize stroke count, strong arms, finishing pull and kick w 15 s rest 4 x 100 IM (modify IM based on ability) w 20-30 s rest 100 swim recovery 2 x 250: 200 FPP (fastest possible pace), 50 recovery w 30-40 s rest 400 m: 100 pull, 100 free work on stroke count, pulling all the way past your hip Warm down 920-925 200 m 100 drill choice, 50 kick, 50 pull

Aerobic

3550 m · May 23, 2015

Activation Warm up 8-825, 1000 m 200 drill choice 200 kick with fins 200 pull free 200 IM drill with fins 200 swim choice Sprints 825-835, 400 m 4 x 100 m choice stroke @ 20-30 s rest 1st: sprint first 25 2nd: sprint second 25 3rd: sprint third 25 4th: sprint fourth 25 Mini 835-850, 200 m 4 x (25 dolphin dives ~ 15-20 s rest 1 min vertical kick 25 scull choice ~ 15-20 a rest) Main 850-915 Broken 200 's, 400 m 2 x (Broken 200 m: 25 m + 5 s rest, 75 m + 10 s rest, 75 m + 5 s rest, 25 m - 20 s = approx 200 m time) Do this in heats depending on how many swimmers: 1-2 swimmers per lane/heat. Try to have 2-3 heats. Recommend doing one 200 m freestyle, and one 200 m another stroke/or IM. Warm down 915-925, 300 m 100 swim choice, 50 kick, 100 swim choice, 50 pull

Aerobic

2300 m · May 23, 2015

Warm up 800-825 1200 m 400 swim choice 300: 100 drill, 100 kick 200 pull free 300: 100 drill, 100 kick Mini 825-835 200 m 4 x 25 build IM 4 x 25 build choice Drills 835-850 600 m 15 s rest between each interval 4 x 50 12.5 scull, 12.5 swim choice 4 x 50 25 kick on front, 25 kick on back (no board) 4 x 50 build through 50 swim choice Main set: 850-920 1200 m 100 fly drill choice 200: 25 fly/75 free 100 back drill choice 200: 25 back/75 free 100 Breast drill choice 200: 25 Breast/75 free 100 free drill choice 200: free Warm down 300 m 100 swim, 100 kick, 100 pul

Aerobic

3500 m · May 23, 2015

Warm up 830-850 1000 m 200 swim choice, 100 kick, 200 IM drill, 100 kick, 200 pull free 4 x 50 descending Sprints 850-9 300 m 2 x ( 6 x 25 @ 1:00) 1) swim - alt build, 12.5 sprint w turn 2) kick - alt build, 12.5 sprint Drills 9-915 500 m 200 pull ez 4 x 75 IMO: 50 drill, 25 kick Mini race pace: 50 m Main 915-945 800 m 2 x (4 x 50 free: set pace @ 80% min stroke count 200 free : build each 50 m 4 x 50 ABF: hold pace 10-15 s rest 200 ABF: build each 50 m) Warm down 945-955 200 m

Aerobic

2800 m · May 23, 2015

Warm up 8-825 (1000 m) (200 free, 200 drill choice, 200 kick choice, 200 pull free, 200 IM drill) Mini set 825-840 (400 m) 100 kick (12.5 sprint/12.5 EZ), 100 IM drill, 100 (12.5 scull/12.5 pull), 100 drill choice Main 840-920 (1750 m) 15 - 30 s rest between each interval 5 x 50 build through the 50 choice 4 x 100 IM 3 x 150 (every 50 m build) 2 x 200 IM 1 x 250 every 50 m build Warm down 920-925 5 min choice warm down

Aerobic

3200 m · May 23, 2015

Warm up 8-825 1000 m 400 swim choice 200 kick choice 200 pull choice 200 drill choice Mini 825-840 600 m 4 x 25 IMO KICK 4 x 50 IMO drill 4 x 75 IM Drills 840-855 400 m Fly drills 4 x 25 Fly kick on front arms overhead 4 x 25 fly kick with top scull 4 x 25 3 fly kick with pull finishing (stone skipper) 4 x 25 1 arm fly other arm up top for now/side if comfortable. Main 855-915 600 m 5 mins switch to back kick in SL on whistle 100 free pull build 100 kick @ 80% 200 free pull build 200 swim @ 80% 400 free pull build every 100 m Warm down 915-925 300 m 100 swim 100 kick 100 pull

Aerobic

3200 m · May 23, 2015

Warm up 8:30-8:50 1000 m 2 x (200 swim ABF, 100 drill or kick, 200 pull free) Mini set 8:50-9 300 m 4 x 75 m 50 drill choice, 25 kick Main 45 mins 9-945 Swim, kick, pull 1200 m 2 x ( 8 x 25 sprint 4 x 50 kick 25 EZ, 25 build 2 x 100 sprint in & out of flags ) Warm down 200 200 choice

Aerobic

2700 m · May 23, 2015

Saturday (3100 m) Warm Up 830-850 (900 m) 2 x (100 free, 100 drill choice, 100 ABF, 100 pull choice, 50 kick choice) Mini Sculling Set 850-910 (400 m) 4 x 25 play around with sculling 4 x 25 (12.5 scull up top, 12.5 scull at sides) 4 x 25 (12.5 strength sculling, 12.5 kicking on back) 4 x 25 1 arm free with rotation Main Kick Set 910-945 (1600 m) 100: kick free – build 200: 100 swim choice, 100 IM kick 300: 50 kick on front, 50 kick on back 400: alt 50 free, 50 kick as far as you can underwater/turn onto back 300: 50 ABF , 50 kick on side 200: 100 pull free, 100 kick choice 100: kick free – build Warm Down 945-955 (200 m) 50 pull free, 50 double arm back, 50 free, 50 breast 2 k/1 p

Aerobic

3100 m · Jan 29, 2015

Thursday (3300 m) Warm Up 8-825 (900 m) 200 free, 100 kick on back, 200 pull free, 100 scull choice, 200 IM drill, 100 ABF Mini Vertical Kick Set 825-835 (FINS optional) (200 m) 2 x (25 UW kick @ 45 s, 1 min vertical flutter kick - 15 s rest, 25 fly kick on back @ 45 s, 25 breast kick arms at side (heels to finger tips) @ 45 s, 1 min vertical fly kick, 15 s rest, 25 flutter kick on front, arms at side @ 45 s) Main Pull Set 835-920 (2000 m) 400 m – 100 pull, 100 free (7 m underwater on turns) (minimize stroke count throughout) 2 x 200 – 100 free drill choice, 100 pull 4 x 100 – alt 125 pull build, 125 free build 2 x 200 – 100 free (7 m underwater on turns), 100 pull (minimize stoke count throughout) 4 x 100 – 25 scull choice, 25 pull free Warm Down 920-925 (200 m) 100 kick choice, 100 swim ABF

Aerobic

3300 m · Jan 29, 2015

Warm up 900 m 200 free, 100 kick, 200 pull, 200 IM drill 4 x 50 descending Free turns/mini set 400 m 2 x 50 - 5 strokes, somersault 2 x 50 - streamline 7 m off walls 4 x 50 - from middle, sprint in and out of wall Main set 1600 m 10 - 15 s between each interval 200 free build 4 x 50 Breast 200 free build 4 x 50 back 200 free build 4 x 50 fly 200 free build 200 IM Warm down 300 m 100 swim, 100 kick, 100 pull

Aerobic

3400 m · Jan 22, 2015

Warm up 900 m 200 free, 100 kick, 200 pull, 200 IM drill 4 x 50 descending Free turns/mini set 400 m 2 x 50 - 5 strokes, somersault 2 x 50 - streamline 7 m off walls 4 x 50 - from middle, sprint in and out of wall Main set 1600 m 10 - 15 s between each interval 200 free build 4 x 50 Breast 200 free build 4 x 50 back 200 free build 4 x 50 fly 200 free build 200 IM Warm down 300 m 100 swim, 100 kick, 100 pull

Aerobic

3400 m · Jan 22, 2015

ACTIVATION WARM UP 8-825 (1000 m) 100 free, 100 IM 2 x 50 pull free, 4 x 50 IM (12.5 per stroke) 4 x 25 kick free, 8 x 25 drill IMO (25 per stoke) 100 free, 100 IM SPRINTS 820-835 (200 m) 30 s rest after each 25 (encourage 100% effort during the sprints) They are all stroke choice. 2 x 25 build 2 x 25 first 12.5 2 x 25 second 12.5 2 x 25 full sprint TRANSITION 835-845 (300 m) 2 x (50 swim choice, 50 kick choice, 50 pull free) MAIN 845-915 (1250 m) Concentrate on how stroke count changes throughout the set! Try to maintain lowest possible stroke count 125 @ 80-90% effort, 15 s rest 250 pull recovery, long and strong, 10 s rest 500 every 100 m is a build, 20 s rest 250 pull recovery, long and strong, 10 s rest 125 @ 90-100% effort, 15 s rest WARM DOWN 915-925 (500 m) 200 drill IM with fins 200 pull free 100 kick choice

Aerobic

3250 m · Jan 22, 2015

Activation Warm up 8-825: 3 x (100 swim, 100 kick, 100 pull) Mini 825-840 400 m 4 x 25 kick all out 30 s rest 100 kick EZ 4 x 25 pull all out 30 s rest 100 kick EZ Drills 840-855 600 m 2 x (50 back kick shoulder roll 50 1 arm back 50 6 kick-switch 50 catch up over body not over head 100 backstroke) Main 855-915 1200 m 4 x 150 IM (no free, 50 fly-Bk-br) @ fastest pace is 2:30 2 x 150 free @ fastest pace is 2:15 4 x 75 IM (no free) @ fastest pace of 1:15 Warm down 915-925 400 m 100 double arm back, 100 kick choice, 100 IM drill, 100 pull free

Aerobic

3500 m · Jan 2, 2015

Activation Warm up 830-850 1000 m 2 x (100 pull free, 100 IM drill, 100 dolphin kick on back, 100 swim choice) 4 x 50 decline @ 1:00 Drills 850-810 400 m 2 x (50 turns, 50 back) 4 x 50 turns Main 810-845 1800 m 3 x (50 fly kick 100 pull free 50 back kick 100 pull Breast 50 Breast kick 100 back pull 50 free kick 100 drill fly) Warm down 845-855 200 m 50 kick, 50 swim, 50 pull, 50 drill

Aerobic

3400 m · Jan 2, 2015

Activate Warm up 900 m 8-830 200 pull free 100 kick 200 swim choice (ABF) 100 kick 200 free 100 kick Drills 830-850 900 m 400 IM 1 arm, Breast 2 k 1 p 200 IM kick 200 IM : 50 scull/slow swimming, 50 swim 100 drill choice Main set 850-920 1600 m 400: free 2 x 300: alt 50 free, 50 ABF 2 x 200: alt 50 EZ, 50 build 2 x 100: 50 kick, 50 pull Warm down 920-925 200 m 200 Choice swim

Aerobic

3600 m · Jan 2, 2015

Warm Up 8-8:30 1200 m 200 free, 200 kick choice, 200 IM drill, 200 free, 200 pull 4 x 50 descending Starts and Sprints 830-845 200 m 8 x 25 (12.5 sprint, 12.5 ez) walk backs Turns and Sprints 845-9 400 m Review of flip turns - 8 x 50 from middle Main Set 9-915 600 m 8 x 75 IM alternating IM (no free) and Free @ 1:20, 1:25, 1:30, 1:35 OR REST = ~ 15 s on free, 10 s rest on IM Warm Down 915-925 300 m 100 swim choice, 100 drill choice, 100 kick choice

Uncategorized

2700 m · Dec 11, 2014

Activate Warm up 830-850 800 m 200 free, 100 IM KICK, 200 free pull, 100 IM drill, 100 swim choice, 100 IM Turns 850-905 Mini 905-915 4x75 : 50 free, 25 ABF Increase effort & rest Bilateral breathe Main 910-945 * try without fins 100 IM 2 200 50 fly/50 free 4 300 50 breast/50 free 6 400 50 back/50 free 8 300 50 best stroke/50 free 6 200 50 worst stroke/ 50 free 4 100 IM 2 Warm down 945-55 100 IM kick 150 free pull 100 swim choice

Aerobic

3100 m · Dec 10, 2014

Activate 8:30-8:45 Warm up: 4 x (100 drill, 100 kick) IMO 8:45-9:05 Mini: review front crawl and back crawl turns ( 400 m ) 2 x (4 x 50 m) 9:05-9:45 4 x 25 @ sprint 4 x 50 @ ABF 80% 4 x 75 @ FREE 80 % 4 x 100 IM 4 x 125 @ build Warm down: 200 m swim choice

Aerobic

2900 m · Dec 10, 2014

Warm up: 100 free, 100 k free, 100 pull, 100 IM, 100 k IM,100 drill IM, 100 back, 100 drill back Kick 400 for time, 100 swim EZ Breaststroke drills 3x (2 x 25 kick drill, 2 x 25 pull drill) Main 4 x 50 @ fastest possible pace ~ 45 400 swim (sprint last 25 of each 100 ) 3 x 50 ~ 45 300 (sprint last 25 of each 100 ) 2 x 50 ~ 45 200 m (sprint last 25 of each 100 ) Wdown 100 kick, 100 pull

Anaerobic Threshold

3150 m · Dec 10, 2014

Warm-up 8-820 2 x (100 pull free 100 kick choice 100 Im drill 100 swim choice) Strength n speed 820-840 3 x (25 scull choice 1 min vertical fly kick 25 : 12.5 strength, 12.5 sprint 50 kick 25 max 25 Ez) Transition 840-850 100 drill 50 kick back 100 drill 50 pull free 100 drill 50 swim choice Main 850-915 Lane 1-2 3-4 5-6 Every 100 m faster than last 400 600 800 Concentrate on stroke count 200 300 400 Sprint flags in and out 100 150 200 Total set distance 700 m 1050 1400 Warm Down 915-925 100 swim choice, 100 kick OR pull choice

Aerobic

3150 m · Dec 10, 2014

Activate Warm Up (800 m) 200 free, 100 drill worst stroke, 100 kick best stroke 200 pull, 100 drill best stroke, 100 kick worst stroke Mini Set (900 m) 4 x 75 m = 50 kick, 25 swim @ 1:20, 1:25, 1:30, 1:35 4 X 75 m = 50 swim, 25 kick @ 1:15, 1:20, 1:25, 1:30 4 x 75 m build @ 1:10, 1:15, 1:20, 1:25, 1:30 Breaststroke Drills (15 mins) 200 m Main Set (800 m) 200 build 1 min. wall sit 2 x 100 IM 1 min. plank 4 x 50 worst stroke 1 min. as many pushups as possible Warm Down (100 m) 100 m choice

Aerobic

2800 m · Dec 3, 2014

Activate Warm Up (800 m) fins optional 200 free, 200 kick, 400 IM drill Mini Pull Set (600 m) 10-15 s rest 200 build every 50 individually 2 x 100 @ moderate pace 4 x 50 12.5 of every 25 is a sprint Main Set (1800 m) 6 x 25 kick choice 5 x 50 ABF (anything but free) 4 x 75 @ 80% (Pace times: 1:10, 1:15, 1:20, 1:25, 1:30) 3 x 100 IM (Pace times: 1:40, 1:45, 1:50, 1:55, 2:00) 2 x 200 Pull 400 IM (fins optional) NO DRILL Warm Down (600 m) 2 x (100 back kick, 100 free pull, 100 m alt 25 dolpiin dives, 25 double arm back)

Aerobic

3800 m · Dec 3, 2014

Activate (neck, arms, hips, legs) Warm Up: 1200 m 4 x 100 m: SKDP (Swim, Kick, Drill, Pull), 4 x 200 m (SKDP) Mini SPRINT/Race Pace: 300 m 2 x 100 m "Broken 100" (25 m w 5 s rest, 50 m w 5 s rest, 25 m) subtract 10s from your total 100 m time to have "approx" race pace TODAY. Do 100 m EASY recovery between 2 x 100 m Kick/Pull Set: 600 m 2 x 100 kick build, 15 s rest 100 pull EZ 2 x 50 kick build, 10 s rest 100 pull EZ 2 x 25 m ALL OUT, 5 s rest 50 pull EZ Main Set (10 s rest after each distance): 600 m 2 x 100 m 1:40 1:45 1:50 1:55 2:00 200 m 3:20 3:30 3:40 3:50 4:00 2 x 100 m 1:35 1:40 1:45 1:50 1:55 Warm Down: 300 m 100 swim, 100 kick, 100 pull Stretching

Aerobic

3000 m · Nov 10, 2014

Warm Up (805-825) 800 m 2 x (50 kick, 50 swim free > 50 kick, 50 swim breast > 50 kick, 50 swim back > 50 kick, 50 swim fly) Mini Set (825-835) WEAKNESSES 400 m 2 x (2 x 25 UW kick, 2 x 25 pull SPRINT, 2 x 25 fly kick on back, 2 x 25 worst stroke sprint) 15 s rest Stroke Challenge (835-915) 3 groups 600 m 3 x (4x50 @ 80%) 1 from blocks, 3 from push w 15 s rest between each interval 1) Best stroke ABF 2) Free Warm Down (915-925) 400 m 200 swim choice, 100 kick choice, 100 pull choice

Anaerobic Threshold

2200 m · Nov 3, 2014

Activation 8-805: Neck, arms, hips, legs Warm up 805-825: 800 m 2 x (100 pull, 100 kick, 100 swim) 4 x 50 decelerating Sprints 825-845: 400 m 4 x (4 x 25 IM) 20 s rest per 25 m 1st time: build 2nd time: sprint 3rd time: 1st 12.5 sprint, 2nd 12.5 ez 4th time: 1st 12.5 ez, 2nd 12.5 sprint Main 845-915: 1500 m 5 x 300, 30 s rest 1) 300 IM 2) 100 worst stroke, 100 best stroke 3) Free 4) 100 pull, 100 kick 5) Each 100 = build Warm Down 915-925: 400 m 100 IM drill, 100 swim choice, 100 pull free, 100 kick choice

Aerobic

3100 m · Nov 3, 2014

Activate: (5 mins) Neck, arms, hips, legs Warm Up: (20 mins) 800 m 2 x (100 pull free, 100 kick fly, 100 backstroke, 100 drill IM) Mini Pull/Sculling Set: (15 mins) use bouy 600 m 4 x (50 m: 25 scull, 25 pull 50 m: 12.5 pull, 25 scull,12.5 pull 50 m: 25 pull, 25 scull) Drills (15 mins: TBD) Main Set: (30 mins) 15 s rest between each interval (1200 m) 50 fly, 100 back kick, 150 breast, 150 free kick, 100 fly, 50 back kick 50 fly kick, 100 back, 150 breast kick, 150 free, 100 fly kick, 50 back Warm Down: 10 mins (300 m) 100 back, 100 breast kick, 100 pull free

Aerobic

2900 m · Oct 23, 2014

1 KM swim challenge for time Activation: Neck, arms, hips, legs Warm up (20 mins) 800 m 2 x (100 swim, 100 kick, 100 pull, 100 drill) Mini set (20 mins) 600 m 2 x 50 free from middle (work on freestyle turns: fast IN & OUT of wall) @ 15 s rest 2 x 100 WORST STROKE (NOT FREE) @ 20 s rest 2 x 50 free from middle (work on freestyle turns: fast IN & OUT of wall) @ 15 s rest 2 x 100 BEST STROKE (NOT FREE) @ 20 s rest Drills (10-15 mins) Freestyle drills TBD by Shelby Main (20 mins) 1 KM swim challenge for time, 1000 m Josh 12:56 ~ 1:18 / 100 m Etienne: 14:45 ~ 1:28 / 100 m David 14:53 ~ 1:29 / 100 m Donna 15:35 ~ 1:34 Genvieve 15:20 ~ 1:32 Christine 19:56 ~ 2:00 / 100 m Jean Marc 16:45 ~ 1:40 / 100 m Reno 16:39 ~ 1:40 / 100 m Charles 18:35 ~ 1:52 / 100 m Jean Guy 21:20 ~ 2:08 / 100 m Dave 18:25 ~ 1:50 / 100 m Marie Eve 27:25 ~ 2:44 / 100 m Tanya 27:23 ~ 2:44 / 100 m Warm down (10 mins) 300 m 100 ABF, 100 kick choice, 100 pull free

Aerobic

2700 m · Oct 14, 2014

Activation: Neck, arms, hips, legs Warm up (20 mins) 800 m: 200 swim choice, 100 kick on your back, 100 pull free 200 IM drill, 100 kick choice, 100 pull free Starts, Turns & Sprints (30 mins) 300 m 4 x 25 m starts w pull outs (video taped) Review Breast Turn 4 x 50 from middle (working on turn) Main (30 mins) 1600 m 400 IM, third lap of each 100 m = sprint *fins optional 400 free, every 100 m = build 400 choice, 50 kick, 50 pull 200 IM, every 50 m build 200 free, every 100 m build Warm down (10 mins) 400 m 100 IM drill, 100 breast kick, 100 pull free, 100 swim choice

Aerobic

3100 m · Oct 14, 2014

Activate 8:00-8:05: Neck, arms, hips, legs Warm up (8:05-8:20) 500 m 100 pull free, 100 kick back, 100 breaststroke, 100 fly drill, 100 swim choice Mini set, IM drills ~ 30 mins & turns (8:20-8:50) 950 m 2 x 50 m: fly drill 1 arm 12.5 other, 12.5 15 s rest. 2 x 50 fly kick 15 s rest 50 m (fly to back) 15 s rest sprint in and out of turn 2 x 50 m: back drill 1 arm 12.5 other, 12.5 15 s rest.2 x 50 m back kick 15 s rest 50 m (back to breast) 15 s rest sprint in and out of turn 2 x 50 m: breast drill 2 kick/1 pull 15 s rest. 2 x 50 m breast kick 15 s rest 50 m (breast to free) 15 s rest *sprint in and out of turn 2 x 50 m: free drill 1 arm 12.5 other, 12.5 15 s rest. 2 x 50 flutter kick 15 s rest Main ~ 30 mins IM mini SETS w Lane rotation (8:50-9:20)1400 m LANE 1-2 (10 mins) VIDEO TAPING LANE 2 x 200 IM (video tape first 200 IM), second 200 IM (can wear fins), 2 x 100 IM w 20 s rest LANE 3-4 (10 mins) 2 x (100 m: 25 sculling/25 swim, 100 m: 50 m 1 arm swimming/50 swim) LANE 5-6 (10 mins) 2 x (100 m: 25 underwater kicking/25 kick on back, 100 m: 50 kick w board, 50 kick no board) Warm down ~10 mins (9:20-9:30) 300 m 100 pull OR kick choice, 100 IM drill, 100 swim choice

Aerobic

3150 m · Oct 14, 2014

Warm up (20 mins) 800 m 4 x (100 drill, 100 kick) 1) Reverse IM 2) Free 3) Back 4) IM Mini set (20 mins) 750 m 3 x 150 choice swim 1) 1st 50 m build 2) 2nd 50 m build 3) 3rd 50 m build 2 x 150 pull choice 1) 1st 75 m build 2) 2nd 75 m build Drills (10 mins) Breast kick ( focus on reaching heels to hands & finishing the kick ) 300 m 2 x 50 m breast kick hands at side on front 2 x 50 breast kick hands at side on back 2 x 50 : 1 breast kick, 1 fly kick Main (30 mins) 1400 m Round 1 – 15 mins, 70-80% effort 4 x 25 IMO @ 20 s rest 4 x 75 IMO (no free) 20 s rest 2 x 100 IM 20 s rest Round 2 – 15 mins 4 x 50 CHOICE @ 20 s rest 3 x 100 CHOICE @ 20 s rest 2 x 150 CHOICE @ 20 s rest Warm down (10 mins) 500 m 100 free, 100 pull free, 100 kick choice, 100 IM drill, 100 choice

Aerobic

3750 m · Oct 9, 2014

Activation: Neck, arms, hips, legs Warm Up: 700 m 200 pull free, 100 kick back, 50 fly, 200 kick choice, 100 fly drill, 50 back Kick Set: 700 m (including 4 mins of v.kick as 50 m of swimming) 4 x 75 m kick on front (fly or flutter), 15 s rest 25 m swim EZ 4 x 1 min vertical kick HARD (fly or flutter), 1 min rest 25 m swim EZ 4 x 75 m kick on back (fly or flutter), 15 s rest Breaststroke kick drills: 100 m 2 x 25 m egg beater on back 25 m kicking hands on front 25 m kicking hands on back Pacing Set: 800 m PICK YOUR PACE. GOAL: keep same pace through whole set. 20 s rest between each interval, adjust your pace as you go through th set (most likely to slower pace time). Set should be done using 1 stroke, OR IM. 8 x 25 m 20 25 30 35 40 45 50 55 4 x 50 m 40 50 1:00 1:10 1:20 1:30 1:40 1:50 2 x 100 m 1:20 1:40 2:00 2:20 2:40 3:00 3:20 3:40 200 m 2:20 3:20 4:00 4:40 5:20 6:00 6:40 7:20 Warm Down: 300 m 100 swim choice, 100 pull choice, 50 double arm back, 50 dolphin dives

Aerobic

2600 m · Oct 8, 2014

ACTIVATION 8-805 Neck, arms, hips, legs WARM UP – 805-820 800 m 400 free (concentrate on stroke and turns streamlines) 200 kick choice (opportunity to work on kick of your choice) 200 pull choice (concentrate on shoulder roll) SPRINTS 820-840 400 m Choice @ 20 s rest between each 25 m Swim: 4 X 25 (12.5 FAST, 12.5 EASY) 1 min rest Kick: 4 x 25 (SPRINT) 1 min rest Pull: 4 x 25 (BUILD) 1 min rest Swim: 4 x 25 (SPRINT) 1 min rest FLY DRILLS 840-9 MAIN SET 9-920 1000 m 15 s rest after each interval 2 x (2 x 25 (90% effort), 2 x 50 (80% effort), 2 x 75 (70% effort), 2 x 100 (60% effort) ) 1st time – free 2nd time – choice WARM DOWN 920-925 200 m 50 double arm back 50 kick choice 50 sculling choice 50 pull choice

Aerobic

2400 m · Oct 2, 2014

Activation: 5 mins 10 x neck rotation (shoulder to shoulder) 10 x arm circles front (5/arm) 10 x arm circles back (5/arm) 10 x monkey swings 10 x hip rotation (5 to right, 5 to left) 20 x leg swings (10/leg) Warm Up: 15 mins (800 m) 100 best stroke, 100 worst stroke kick, 100 best stroke drill, 100 pull free, 100 worst stroke, 100 best stroke kick, 100 worst stroke drill, 100 pull free Sprints: 15 mins (400 m) Take 30 s rest between each sprint 2 x (8 x 25 m) alternating 25 m: 12.5 sprint/12.5 ez and 25 m build 1st time through kick 2nd time through swim Backstroke Drills: 20 mins (TBD) Aerobic: 20 mins Fast Lanes (1200 m) 4 x 75 free @ 1:20, 1:30 4 x 150 free @ 2:20, 2:45 300 free @ 4:00 (1:20 pace), 4:30 (1:30 pace) Medium Lanes (900 m) 4 x 75 free @ 1:40, 1:50 4 x 150 free @ 3:00, 3:15 Slow Lanes (600 m) 4 x 75 free @ 2:00, 2:30 2 x 150 free @ 4:00, 5:00 Warm Down: 10 mins (600 m) 200 swim choice 100 kick choice 200 drill back or free 100 pull free Stretching: 5 mins

Aerobic

0 m · Sep 17, 2014

"Test set": 1 km challenge!!

Aerobic

0 m · Sep 16, 2014

First practice of season! Activation: Simple activation to get warmed up before practice in order to avoid injury. 10 x neck rotation (shoulder to shoulder) 10 x arm circles front (5/arm) 10 x arm circles back (5/arm) 10 x monkey swings 10 x hip rotation (5 to right, 5 to left) 20 x leg swings (10/leg) Anything extra you must do in order to prepare for your in water warm up. This may depend on any current injuries or discomforts you are experiencing, or anything you are being treated for at physio, massage therapy, etc.

Aerobic

2350 m · Sep 2, 2014

This a long one... The sprints will push you past your anaerobic threshold but everything else should keep you below it.

Anaerobic Threshold

4200 m · May 3, 2014

This one will make you work your IM! All times are provided with recommended adjustments (±), depending on your swim abilities.

Anaerobic Threshold

3500 m · Mar 8, 2014

A relatively easy workout. This was originally designed to be done in 1h (which will be a little more challenging).

Aerobic

2400 m · Mar 6, 2014