11:30-1

11:30 -1

400 Free Trainer

11:30 - 1

11:30 - 1

7:30 - 9

Warmup : 300 Easy

2 x 3 x 50 D 1à 3

4 x 25 :45

1220 Start

5 x 250 Broken

3 x 50 :55

4 x 25 :25

approx 1:00 rest

Repeat add :05 for 50 and for 25

each set – can change strokes

300 E

2 x 4 x 50

1220 Start

4 x 100 IM 2:30

4 x 75 Drop 2:00

2 x 4 x 50

Either Fly/Bk

Bk/Br

Or Br/Fr

25 / 50 / 75 / 100

Crescendo IM

8 x 400m: each lane can pick the ones that

you want to do within time allotment

400 warmup

8 x 50 start at 1:00 or 1:05 or 1:15 descend by :05 every two 50’s

300 / :15 / 100

8 x 50 descend

200 / 100 / 100

8 x 50 descend

4 x 100 :10 rest

8 x 50 descend

300 easy

6 x 75 Bk/Br/Fr

Bk or Br strokework

3 x 4 x 50 Bk or Br 1:15

3 x 4 x 25 Bk or Br :45

300 kick

200 easy

Join in 50’s

Anyone start

1:05 pace

Repeat until 1225

Turn 25’s

2 x Timed 50’s

One Free

One Choice

300 easy warmup

4 x 50 kick

10 x 75/100 pull

cruise 3/4/5 breathing

1:50 with flip turns

2 x 5 (4) x 50

1. Hard/Easy

2. Easy/Hard

Choice :60 / :75

2 x 5 (4) x 50

ABF 1:15/30

100 easy