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September 27, 2005: Tuesday            2400m                     Printer Friendly copy

Warm up
400 Free

Pre-set
4 x 50       Fly   25 kick, 25 single arm (3 strokes left, 3 strokes right)

4 x 100    Choice     Odd  lengths (#1 & #3) pull only
                                  Even lengths (#2 & #4) full stroke

Main Set 
2 x 200    IM  - Fly, Back, Breast, Free
                    Each stroke 25m Drill, 25m Swim
                    Drill suggestions:
                    Fly                                         Free                             Back                     Breast
                    Single Arm                          Stop, Stop, Switch      Double Arm        1 pull, 2 kicks
                      (2 Strokes Right Arm,      Gorilla Arms                6 Kicks / side       3 second Glide
                       2 Strokes Left Arm,         Shark Fins                   Wave to Fans      Breast Pull w/ Fly Kick
                       2 Strokes Whole)             Alligator Eyes

3 x 100    IM - All Out Sprint!

4 x 75      Free
                     1st  25m Breathe every 5 strokes
                     2nd 25m Breathe every 7 strokes
                    3rd  25m Breathe every 5 strokes

3 x 50     Choice Sprint

2 x 25     Choice - Underwater as far as you can, sprint to the wall

Cool Down
200 easy

September 24, 2005: Saturday   2100m                          Printer Friendly copy

Warm up
400 Free

Pre-set
6 x 50     Kick Underwater first 25m
               Drill choice second 25m
               Drill suggestions:
                    Fly                                         Free                             Back                     Breast
                Single Arm                          Stop, Stop, Switch      Double Arm        1 pull, 2 kicks
                   (2 Strokes Right Arm,     Gorilla Arms                6 Kicks / side       3 second Glide
                   2 Strokes Left Arm,         Shark Fins                   Wave to Fans      Breast Pull w/ Fly Kick
                   2 Strokes Whole)

Main Set 
200 IM
4 x 50m IM Order (Fly, Back, Breast, Free). Stop at each 50m
Compare 200 IM time to total time of the four  50m

200 Free
8 x 25 Free Sprint
Compare 200 Free  time to total time of the eight 25m sprints

100 Choice
2 x 50 Choice Sprint
Compare 100m time to total time of the two 50m

100 Free
4 x 25 Free Sprint
Compare 100 Free  time to total time of the four 25m sprints

Cool Down
200 easy

September 20, 2005: Tuesday            1900m                  Printer Friendly copy

Warm up
300 Free

Pre-set
4 x 100     S.K.P.S.
                  Swim, Kick, Pull, Swim each 25m

Main Set 
8 x 75      Fly, Back, Breast (each 25m)
                Back, Breast, Free
                Breast, Free, Back  (or Breast, Free, Fly)
                Free, Back, Breast  (or Free, Fly, Breast)
                repeat all 4 again

2 x 200 Choice Build
                 Each 25m a little faster than the previous, ending in 90-95%

Cool Down
200    Easy

August 30, 2005: Tuesday             2450m                     Printer Friendly copy

Warm up
200 Free
200 Choice

Pre-set
2x 50:   Kicking on stomach and pressing your ‘T’ downward(Lungs)
3x 75:   25 kick right side, 25 kick left side, 25 stop, stop, switch
4x 100: Freestyle: slow and concentrating on form

Main Set 
(Fly, Back Breast) Go through the whole set doing fly, then start again and do back, then start again and do breast)
   Kick            50 meters   :15 seconds rest
    Swim        100 meters   :30 seconds rest
    Pull           200 meters    :45 seconds rest
    Sprint          50 meters     1 minute rest

Cool Down
200 easy

 July 9, 2005;  Saturday                1850m                      Printer Friendly copy

Warm-Up
500 SSKPS   (Swim, swim, kick, pull, swim by 100 meters)

Drill Set
4 x  100 – 25 catch up
              25 Tarzan
              25 Zipper (aka Shark Fin)
              25 Stop, stop switch

Main Set (All are your choice of strokes)
2 x 25 Sprint
50   Reverse Build (start at 100% and end at 75%)  

3 x 25 Sprint
75   Reverse Build (start at 100% and end at 75%)

4 x 25 Sprint
100  Reverse Build (start at 100% and end at 75%)

2 x 100 Free             Breathe every 3, 5, 7, 7

50   Backstroke        Easy

2x 100 Free             One less stroke per each 25

Cool Down
50   Backstroke        Easy

June 25, 2005 :Saturday                 1900m                          Printer Friendly copy

Warm-Up
200 Free
200 Choice

Drill Set
4 x 100 Free          Breathe every 3, 5,7, 7
                            Count Strokes Per Length  

Main Set (All are your choice of strokes)
4 x 100 S.K.P.S (25m Swim, 25m Kick, 25m Pull, 25m Sprint)

3 x 100 NegativeSplits, Broken by 50’s

2 x 100 Sprint

Cool Down
200 Easy