Glossary:
L = Length
E = EASY
M= MEDIUM
H = HARD
SR = Seconds Rest
BP = Breathing pattern, so BP3 = Breathing every 3
4400 yds
10L WU
—
1L HARD
3L MOD
5L HARD
7L MOD
7L MOD
5L HARD
3L MOD
1L HARD
—
2L SWIM DOWN
3200 yds
4L WU
—
2*4L build through. So first length EASY then by last length SPRINT
10L @ 70%
2*4L reverse build through. So first length SPRINT then by last length EASY
—
2L SWIM DOWN
3200 yds
6L WU
—
4*1L HARD 20 SR
4*2L ALT 1 length HARD, 1 EASY. 20 SR
4*3L E,M,H. 20 SR
—
2L SWIM DOWN
3200 yds
6L WU
—
2*1L H
2L M
2*2L H
4L M
2*3L H
6L M
—
2L swim down
3600 yds
4L warm up
—
5*2L 15 SR @ 75%
2*5L MAX EFFORT. 1 MIN REST BETWEEN. Aim for same time on both.
5*2L 15 SR @ 75%
—
2L swim down
4200 yds
4L warm up
—
4L catchup
4L M
4L BP3 @ M
4L 15 strokes off wall hard, easy to wall
4L ALT H , E
4L 15 strokes off wall hard, easy to wall
4L BP3 @ M
4L M
4L catchup
—
2L swim down
3600 yds
4L warm up
4*1L half length drill choice, half length easy 15 SR
—
1L H
2L 20 strokes off each wall Sprint, M to wall
3L M
4L 20 strokes off each wall Sprint, M to wall
6L alternate H, E per length.
4L 20 strokes off each wall Sprint, M to wall
3L M
2L 20 strokes off each wall Sprint, M to wall
1L H
—
2L swim down
3200 yds
10L Warm up
10L up hard, back easy
2*3L hard 10 SR
2*2L hard 10 SR
2L swim down
4400 yds
10L WU
10L swam as 2E,2M,2H,2M,2E
10 X 1L Odd lengths 15 strokes sprint, easy to wall. Even lengths 15 stroke fists, M to wall. 10 SR
10L swam as 2H, 2 BP3, 2M, 2 BP5, 4E, 2M, 2 BP5, 2H, 2M
4L SWIM DOWN
3000 yds
10L (1000yd) warm up
10L HARD UP/EASY BACK
5*2L 15 SR : E , M , H , M , E
8000 yds
25L: 10L EASY, 10L Medium, 5L hard.
20L: 4*5L
1) E,M,H,M,E
2) M,E,H,E,M
3) H,E,M,E,H
4) E,H,M,H,E
15L E,M,H until end. No rest!
10L UP HARD BACK EASY
5L 5*1L sprint. 30 SR
5L swim down
3400 yds
10L warm up
8L 4*2L HARD 20 SR
6L E,M,H,E,M,H
4L 15 strokes off wall Sprint
2L SPRINT
4L swim down
TEAM Mermaids 