Date: 08-20-2018
20’ x
{IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS
400 kick w/board non-stop Max. Effort
1 x {8 x 25/6 str on 1’) w/50 drill
35’ x 800 w/90”
Count: A to P Repeat 800’s until 35’ are finished, rest 90” after counting A to P.
3 x
{4 x 25 w/kickboard} on 45”
{4 x 25 E no breathe}
Date: 08-21-2018
15’ x
{IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS
2 x {(6 x 25/50 on 2’) w/50 drill
50’ x w/ paddles and fins
{800 w/40” A to P
{700 w/35” A to N
{600 w/30” A to L
{500 w/25” A to J
{400 w/20” A to H
{300 w/15” A to F
{200 w/10” A to D
{100
2 x
{4 x 25 w/kickboard} on 45”
{4 x 25 E no breath}
Date: 08-22-2018
15’ x
{IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS
Timed Kick 200 kick w/board non-stop Max. Effort
45’ x {(5 x 100 w/10” to 15”) w/20”
Y, K, T, E, IM
3 x 400 w/2’ to 2:30, swim 50 EZ
Count: A to H These swims are approximately 90% to 92% efforts over your best time.
1 x
{4 x 25 w/kickboard} on 45”
{4 x 25 E no breath}
Date: 08-23-2018
20’ x
{IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS
3 x {(4 x 50 / 6 strokes on 1:30) w/50 drill
“Olympic” Finishes
30’ x with paddles
{1 x 100 w/30” A to B
{1 x 200 w/40” A to D
{1 x 300 w/50” A to F
{1 x 400 w/60” A to H
2 x
{4 x 25 w/kickboard} on 45”
{4 x 25 E no breathe}
Date: 08-24-2018
15’ x
{IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS
40’ x Fins
{400 IM w/20”
{400 E w/20”
30’ x 200 w/30” – 45” K
1 x
{4 x 25 w/kickboard} on 45”
{4 x 25 E no breathe}
Date: 08-25-2018
15’ x
{IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS
40’ x Fins
{1 x 100 IM w/15”
{2 x 25 kk on 45”
{1 x 100 4th best w/15”
{2 x 25 kk on 45”
{1 x 100 3rd best w/15”
{2 x 25 kk on 45”
{1 x 100 2nd best w/15”
{2 x 25 kk on 45”
4 x 5 stroke / 50 on 1:30 w/50 drill
2 x (3 x 75 on 5’) w/8’ 2 sets of 3 repetitions go as fast as you can, do active rest in between each, swim 400 EZ between 1st and 2nd sets.
1 x 1600 swim, kick, pull, swim
