Carlsbad Masters Swimming

Aerobic Free Sets

Workout History:  2011  2010  2009  2008  2007  2006  2005  2004  2003  2002  2001  2000 


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Swimmers by Lane:
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Noon:      1  2  3  4  5 
Alumni:    1  2  3  4  5 
Coaches

Max Min dist base set (includes 2003, 2002/09/30 UCSD 2005/01-2005/02/16) description
0 100 2000 0  (20) Pull 6x125 @2:01
Swim 15x100 @2:01 all together
     5x100 @2:05
reducing sendoff
25 25 400 5 (0) 16x25 steady, focus in sets of 2:
 1-2  keep head in line
 3-4  reach and glide
 5-6  keep whole body straight & rotate on axis
 7-8  work catch - earlier & high elbow
 9-10 work mid-pull: under shoulder w/bent elbow
 11-12 work finish: accelerate to hip
 13-14 work recovery: throw straight, elbow up
 15-16 whole stroke - put it together
Free Technique
50 50 1000 10 (5) 4x50 @+10, 3x50 @+5, 2x50 @b, 1x50 @-5, no break
1x50 @+10, 2x50 @+5, 3x50 @b, 4x50 @-5
- or twice thru with rest halfway
50s descend interval
50 50 1500 10 3x(10x50 @+10) tag (reverse lead order, move in front of tagged swimmer) 3-4 sec apart 50 tag
100 25 1900 10 100, 1x75, 1x50, 1x25
100, 2x75, 2x50, 2x25
100, 3x75, 3x50, 3x25
100, 4x75, 4x50, 4x25
* 100s = alt 25 catchup / 25 stroke count
*  75s = ascend fast to slow
*  50s = all fast
*  25s = choice stroke
Manatee Masters
75 25 4200 10 Thanksgiving practice to FEAST on
Warm Up
Swim 300 – Kick 200 – Pull 200
***NOTE: If you are counting calories (yards), take smaller servings and save room for pie!

Set I – Pick Your Veggie:
Succotash (A Mixture of Strokes)
Swim 10 x (25 – 25 – 50)
All on moderate intervals
25s are different, non-free strokes
50 is choice
(1000 yards)

OR:

Yams
Swim 8 x (75 – 50)
All free
75s @ +5 interval
50s at +10 interval
Descend last 3 50s
(1000 yards)

Set II – Choose Your Meat
White
Swim 10 x (25 – 50 – 75)
All moderate intervals
25s are of one stroke
50s are of a second stroke
75s are of a third stroke
You may change strokes from round to round
(1500 yards)

OR:

Dark
Swim 6 x (100 – 100 – 50)
1st 100@FPSO (Fastest possible send-off- fastest interval you can do)
2nd 100@+10 interval
50 is easy
1st 3 rounds, descend 100s@FPSO
Last 3 rounds, descend 100s@+10 interval
(1500 yards)

Set III – The Stuffing
8 x (25 kick – 50 drill/swim)
25s are underwater dolphin kick on back/kick on back
50s are choice
(600 yards)

Set IV – Pumpkin Pie
Swim 24 x 25s
Alternate: 3 on fast interval; 2 at moderate/1 easy
Pie with Whuppin’ Cream:
Same set of 24, but any 12 are butterfly or hypoxic free
(600 yards)

TOTAL CALORIES: 4200 Yards
Thanksgiving
100 25 2000 base 8x100, 8x75, 8x50, 8x25
100 25 2000 5 (10) 4x100 @b+5, 3x100 @b, 2x100 @b-5, 1x100 @b-10
4x75 @b+5, 3x75 @b, 2x75 @b-5, 1x75 @b-10
4x50 @b+5, 3x50 @b, 2x50 @b-5, 1x50 @b-10
base=100 base throughout
descend time
100 50 1800 20 12x(100 @b+20, 50 @b+20)
100s = 25 stroke / 75 swim
50s = sprint
break every 4
fun set with a little stroke
100 100 1200 10 (10) 4x(100 @b+10, 100 @b, 100 @b-10)
100 100 1600 base 4x(4x100, rest)
- double descend
- 4x(3desc by set, 1h)
- 3m/1f, 2m/2f, 1m/3f, 4f
- set1@b+10 2@+5 3@b 4@-5 (swim mag)
100s
100 100 1800 5 (5) 3x6x100
 set1 @b-5, steady
 set2 @b,   strong
 set3 @b+5, hard
 or go b-10, b, b+10
 or go 10@b, 5@b-5, 5@b+5
 or 10x100, 5x100, 5x100 = 2000
ascending int,
descending eff
100 100 1800 5 (5) 18x100 Straight through, No breaks:
100 @base, 1x100 @b-5, 100 @b+5
100 @base, 2x100 @b-5, 100 @b+5
100 @base, 3x100 @b-5, 100 @b+5
100 @base, 4x100 @b-5, 100 @b+5
good set base work
100 100 1900 base 19x100 @b
 4 d1-4
 4 moderate, 3 hard
 3 moderate, 2 hard
 2 moderate, 1 intense
100s
100 100 1900 5 (5) 8x100 @b+5, 4x100 @b
4x100 @b, 3x100 @b-5 
100s
100 100 1900 0 (10) 6x100 @base, 3x100 @b-5
4x100 @b-5,  2x100 @b-10
2x100 @b-10, 1x100 full commitment
100s desc sendf
100 100 2000 10 (10) 4x100 @b+10 easy, 4x100 @b moderate
4x100 @b-10 hard, 4x100 @b moderate
4x100 @b+10 d1-4 (hard to intense)
100s
sendoff ladder
100 100 2000 0 (5) 4x100 @b, 1x100 @b-:05, no rest
3x100 @b, 2x100 @b-:05, no rest
2x100 @b, 3x100 @b-:05, no rest
1x100 @b, 4x100 @b-:05
note: or b-:10 with rest
100s base challenge
100 100 2000 5 (5) 10x100 @b+5, 5x100 @b, 5x100 @b-5 100s desc sendf
100 100 2000 5 (15) 8x100 @b+5,6x100 @b, 4x100 @b-5, 2x100 @b-10, 1x100 100s desc sendf
100 100 2000 base 20x100, rest between groups:
4 easy, 3 steady, 2 strong, 1 fast,
1 easy, 2 steady, 3 strong, 4 fast
100s good ladder down, ladder up
100 100 2000 base 20x100, rest between groups:
4 @b, 3@b-5, 2@b-10, 1@b-15
1 @b+5, 2@b, 3@b-5, 4@b-10
100s good ladder down, ladder up
100 100 2000 base 4x100 easy, 4x100 hard
3x100 easy, 3x100 hard
2x100 easy, 2x100 hard
1x100 easy, 1x100 hard
100s Loco
100 100 2000 10 20x100 @b+10, hold b-10 Can you Hackett
100 100 2000 5 (10) 2x10x100 4@b+5 3@b 2@b-5 1@b-10 base ratchet
100 100 2000 5 5x100 @b+5 all fast, 100 easy
4x100 @b+5 all 1 sec faster, 100 easy
3x100 @b+5 2 sec faster, 100 easy
2x100 @b+5 3 sec faster, 100 easy
1x100 @b+5 Full Commitment, 100 easy
best effort 100s
100 100 2000 5 (15) 1x100 @b+5, 4x100 @b,
2x100 @b+5, 3x100 @b-5,
3x100 @b+5, 2x100 @b-10,
4x100 @b+5, 1x100 @b-15
down to b-15
100 100 2000 base 5x100 2e/1f/2e
5x100 1e/1f/1e/1f/1e
5x100 1f/1e/1f/1e/1f
5x100 all fast
100 100 2000 10 base Pull 100 300 500
Swim straight through no breaks:
     5x100 @base steady, 100 @b+20 recovery
     4x100 @base steady, 100 @b+15 easy
     3x100 @base steady, 100 @b+10 moderate
     2x100 @base steady, 100 @b+5 strong
     1x100 @base steady, 100 painfully fast
100 100 2000 5 4x5x100 @base+:05
  Set 1: eeeS eeSS eSSS eeee SSSF
  Set 2: eeSS eSSS SSSS eeee SSFF
  Set 3: eSSS SSSS SSSF eeee SFFF
  Set 4: SSSS SSSF SSFF eeee FFFF
E=Easy, S=Strong, F=Fast

100 100 2000 base (15) 4x100 @b+10 easy
5x100 @base moderate
3x100 @b-10 make sendoff
5x100 @base moderate
4x100 @b+10 descend 1-4 from b-10
sendoff ladder
100 100 2100 0 (10) 8x100 @b,     4x100 @b-:05
6x100 @b-:05, 3x100 @b-:10
uninspiring for swimmers
100 100 2100 10 (15) 3x100 b+10, 3x100@base, 3x100@b+10, 1x100@b-10
2x100@b+05, 2x100@b-05, 2x100@b+05, 1x100@b-15
1x100@base, 1x100@b-10, 1x100@base, 1x100@b-20
100s desc sendf
100 100 2400 0 (10) 6x100 @b, 4x100 @b-5, 2x100 @b-10
2x100 @b, 4x100 @b-5, 6x100 @b-10
100s base challenge
100 100 2400 0 (15) 6x100 @b,    4x100 @b-5  Pull
5x100 @b-5,  3x100 @b-10 Swim
4x100 @b-10, 2x100 @b-15 Swim
or b+5 to b-10
100s desc sendf
100 100 2400 0 (5) 6x100 @b, 2x100 @b-5, no rest
4x100 @b, 4x100 @b-5, break
2x100 @b, 6x100 @b-5
or @b, b-10 w/ breaks.
no one makes option with breaks)
100s reverse ladders
100 100 2500 10 (10) 5x100 @b+10, 2x100 @b
4x100 @b+05, 2x100 @b
3x100 @base, 2x100 @b-05
2x100 @base, 2x100 @b-05
1x100 @base, 2x100 @b-10
100s aerobic
100 100 2700 5 (15) 6x100 @b+5,  4x100 @b (Pull)
5x100 @b,    3x100 @b-5
4x100 @b-5,  2x100 @b-10
2x100 @b-10, 1x100 @b-15
100s desc sendf
100 100 2700 5 (10) 8x100 @b, 4x100 @b-5 (Pull)
6x100 @b, 3x100 @b-5
4x100 @b-5, 2x100 @b-10
100s desc sendf
100 100 2700 5 (10) 6x100 @b+5, 3x100 @b
6x100 @b,   3x100 @b-5
6x100 @b-5, 3x100 @b-10
100 100 3000 10 (5) 8x100 @b+10, 4x100 @b+5 – Pull
6x100 @b+5,  3x100 @b+0
4x100 @b+0,  2x100 @b-5
2x100 @b+10, rest 1:00, 100 intense
100s desc sendf
100 100 3600 0 (15) 10x100 @b,    6x100 @b-5  (pull)
 8x100 @b-5,  4x100 @b-10 (swim)
 6x100 @b-10, 2x100 @b-15 (swim)
100s desc sendf
100 100 4500 base 45x100 alt 4@b, 1@b-5 leader drops back on #5 birthday set
125 125 2250 5 (5) 6x(125 @b, 125 @b-:05, 125 @b+:05) fartlek
125 125 2400 base 4x4x125 1&2=steady 3=d1-4 4=hard 125s
150 50 1900 25 3x(200 last 25 fast, 150 middle 50 fast, 100 first 75 fast, 50 all fast, 50 easy) Matt Leubers
150 75 2100 base 4x150, 8x75
2x150, 4x75
1x150, 2x75
ladder desc rep
150 100 2900 10 Ratchet pace workout:
10x100 @b+10 des 1-10, break, 6x150 @b+10 des 1-6
When you fail to descend, retire to last in the lane.
Set is over early if everyone has retired.
Clue: Start slow and descend by as small as possible.
Goal: Improve technique, not effort.
Henry Morales descend challenge
150 150 1800 base 3x4x150 (d1-3,hold #3, d1-3 from held)
or (steady, d1-3 from steady, hold descend)
150s
150 150 1800 base 4x3x150 set1@+5 set2@b set3@-5 set4@-10 150s desc base
150 150 2400 base 4x4x150 set1=3e/1h, 2=2e/2h, 3=1e/3h, 4=4h
200 25 1600 base 1x200 hard, 2x100 moderate
2x100 hard, 2x100 moderate
4x50  hard, 2x100 moderate
8x25  hard, 2x100 moderate
ladder
200 25 1600 base 200 steady, 1x200 hard
200 steady, 2x100 hard
200 steady, 4x50 hard
200 steady, 8x25 hard
or swap order hard then steady
or change hard order:
 50 100 200 25
 25 50 100 200
 50 100 25 200
ladder
200 25 2000 base 4x25 d1-3,4ez, 100 strong, 4x25 d1-3,4ez, 100 fast,
100 recovery
3x50 d1-2,3ez, 150 strong, 3x50 d1-2,3ez, 150 fast,
100 recovery
4x50 d1-3,4ez, 200 strong, 4x50 d1-3,4ez, 200 fast
increasing ladders
200 25 2000 15 (5) 5x200 d1-5 @b-5, b, b+5, b+10, b+1:00
5x100 d1-5 @b-5, b, b+5, b+10, b+1:00
5x50 d1-5 @b-5, b, b+5, b+10, b+1:00
10x25 @:30 alt easy, fast
200 25 2100 base 10x50 build, 200 active recovery
8x25  hard,  200 active recovery
4x50  hard,  200 active recovery
2x100 hard,  200 active recovery
1x200 hard
Chris 01
200 25 2100 base 4x200 d1-4
4x100 d1-4
 4x50 d1-4
 4x25 d1-4
200 25 2250 base descend within each set:
200 100  75  50  25
 25 200 100  75  50
 50  25 200 100  75
 75  50  25 200 100
100  75  50  25 200
rotating dist
200 25 2725 varies Geoff A sendoffs (start at 2:00 or 2:30)
Pull @2:30 2:25 2:20 2:15 2:10 2:05
Swim @2:00 1:55 1:50 . . . :20 :15
together descend sendoff
200 25 3000 base 8x100 @b
4x200 @b+5
8x25 fast, 200 recovery, 8x25 fast, 200 recovery
200 fast, 200 recovery, 200 fast
good trasher
200 25 3600 base descend within each set:
200 150 100  75  50  25
 25 200 150 100  75  50
 50  25 200 150 100  75
 75  50  25 200 150 100
100  75  50  25 200 150
150 100  75  50  25 200
rotating dist
200 50 450 base 4x50 d1-4, 50 easy, 200 fast
200 50 700 base 6x50 d1-3, 4-6, 2x200 Sat
200 50 1050 base descend within each set:
200 100  50
50  200 100
100  50 200
rotating dist
200 50 1050 base 3x200 steady, 3x100 d1-3, 3x50 at last pace Sat recovery
200 50 1500 base 3x(200, 2x100, 2x50) double descend Chuck Patrick
200 50 1600 base 4x25 Fr drill 1, 1x100 kick, 8x25 IMO
4x25 Fr drill 2, 2x50  kick, 4x50 IMO
4x25 Fr drill 3, 2x50  kick, 2x100 IM
4x25 Fr drill 4, 4x25  kick, 1x200 IM

Fr drill 1 = Kick: narrow & just under surface
Fr drill 2 = Breathe: Exhale while looking down. Inhale with one goggle underwater.
Fr drill 3 = Glide: Start pull with a straight arm glide
Fr drill 4 = Catch: High elbow.
200 50 1800 base 4x50  d1-4, 200 fast
3x100 d1-3, 200 fast
2x150 d1-2, 200 fast
1x200 easy, 200 fast
just in case bag
200 50 1800 base 4x50  desc 1-4
4x100 desc 1-4 hold same pace
4x150 desc 1-4 hold same pace
4x200 desc 1-4 hold same pace
200 50 1950 5 3x50 @b+:05, 100 @b, 3x200 d1-3
3x50 @b+:05, 100 @b, 2x200 d1-2
3x50 @b+:05, 100 @b, 1x200 hard
Or, reverse order
hard 200s
200 50 2000 base 2x200 2x150 2x100 2x50 descend by distance
break
2x50 2x100 2x150 2x200 descend
grueling descent
200 50 2000 base 6x50 easy ef fe fast easy fast
5x100 easy fffe ffee feee fast
4x150 easy 4f-2e 2f-4e fast
3x200 easy 4f-4e 2f-6e fast
build distance and effort
200 50 2000 base 200 150 100  50
150 200  50 100
100  50 200 150
 50 100 150 200
descend within each set
Matrix
rotating dist
200 50 2000 b (20) 4x100 @b, 200 @b-05, 50 easy, break
3x100 @b, 200 @b-10, 50 easy, break
2x100 @b, 200 @b-15, 50 easy, break
1x100 @b, 200 @b-20, 50 easy, break
200 50 2000 5 base 4x(50 @b+5, 100 @b, 150 @b+5, 200 fast)
200 50 2000 base 6x50 d1-3,4-6, 3x100 fef, 2x150 50e/50f/50e, 200f
2x150 ditto, 3x100 ditto, 6x50 ditto
ladder
200 50 2200 5 (10) 4x(200 @base, 100 @b-10)
100 easy
4x(100 @b+5, 50 @b-10)
100 easy
4x(50 @b+5, 25 @b-10)
good recovery when tired
200 50 2000 base 3x200, 4x150, 5x100, 6x50 double descend Ted Haartz
200 100 1500 base 3x(3x100 easy, 200 hard)
  -or 200h 3x100e
hard 200s
200 100 1800 base 1x100 steady, 200 fast
2x100 steady, 200 fast
3x100 steady, 200 fast
4x100 steady, 200 fast
hard 200s
200 100 1800 base 2x(200 steady, 5x100 d1-4, 5ez, 200 fast) mid distance
200 100 1800 base  4x200 (150 desc 1-4 / 50 fast)
 4x150 (100 desc 1-4 / 50 fast)
 4x100 ( 75 desc 1-4 / 25 fast)
 *  example using 200's:
    1= 150 easy     / 50 fast
    2= 150 moderate / 50 fast
    3= 150 strong / 50 fast
    4= 200 fast
Sat backup for Kimberly
200 100 1800 base 6x100 steady, 3x200 steady-strong-fast
4x100 d 1-4,  2x200 steady-fast
2x100 steady, 1x200 fast
200 100 1850 10 (10) 2x200 @b moderate, 150 @b+15 easy, 4x100 @b-5, rest
2x200 @b moderate, 150 @b+15 easy, 2x100 @b-10, rest
1x200 @b moderate, 150 @b+15 easy, 1x100 sprint
200 100 2000 base 200e, 100f, 200e
100e, 200f, 200e
100f, 200e, 200f
100e, 200f, 200f
200 100 2000 base 4x(3x100 d1-3, 200) descend 200s by set 200s
200 100 2000 base 5x100 d1-5, 5x200 d1-5, 5x100 d1-5 aerobic
200 100 2000 0 (10) 200, 2x100, 200, 2x100 @b, rest 1
200, 2x100, 200, 2x100 @b-5, rest 1
200, 2x100 @b-10
challenge pace
200 100 2000 base 8x100 steady, 4x200 d1-4, 4x100 hard Sat
200 100 2000 10 (10) 200 strong   @b+10, 1x100 @b+10, 2x100 @b+5,  r 1
200 moderate @b+10, 1x100 @b+5,  2x100 @b,    r 1
200 easy     @b+10, 1x100 @b,    2x100 @b-5,  r 1
200 recovery @b+10, 1x100 @b-5,  2x100 @b-10
steps with landings desc base
200 100 2000 base 5x(200, 2x100) desc by set
200 100 2100 base 3x200, 4x100 steady
2x200, 3x100 strong
1x200, 2x100 sprint
mid distance
200 100 2100 base 3x(200 steady, 3x100 d1-3, 200 strong) mid distance
200 100 2200 base 5x100 easy,   200 fast
4x100 steady, 200 fast
3x100 strong, 200 fast
2x100 fast,   200 fast
good for Sat
200 100 2250 base 5x100 @b: 100e, 25f/75e,   50f/50e,   75f/25e, 100f
5x150 @b: 150e, 50f/100e,  75f/75e,  100f/50e, 150f
5x200 @b: 200e, 50f/150e, 100f/100e, 150f/50e, 200f
super sets
200 100 2400 b +10 4x100 @b mod, 100 @b+10 easy, 200 @b fast
2x(100 @b mod, 100 @b+10 easy, 200 @b fast)
3x(100 @b+10 easy, 200 @b fast)
Good progression
easy before fast
200 100 2800 base P 4x200 (1st 50 = straight arm / t-chest), 200 strong
S 4x150 (1st 50 = Head high / Head low),   200 fast
  4x100 (1st 50 = crossover entry / wide), 200 faster
  4x50  (1st 25 = 2-Right / 2-Left),       200 fastest
200 100 3000 10 4x200 @b+10, 4x100 @b+5 keep mhr-30 Pull
3x200 @b+10, 3x100 @b+5 keep mhr-20 Swim
2x200 @b+10, 2x100 @b+5 keep mhr-10
1x200 @b+10, 1x100 @b+5 keep mhr
max heart rate
200 100 3000 30 (15) 100 @b+05, 200 @base, 2x100 @b+05
100 @b+10, 200 @b-10, 2x100 @b+10
100 @b+20, 200 @b-15, 2x100 @b+20
100 @b+30, 200 @b-20, 2x100 @b+30
opposite base ladders
200 100 3100 15 (10) 200 @b+10, 8x100 @b+5 (Pull set)
200 @b+5,  6x100 @b
200 @b,    4x100 @b-5
200 @b-5,  2x100 @b-10
200 @b+30, 1x100 fast
descending interval
200 200 1600 base 8x200 odd=broken* even=d2-8 straight
 *1=50/50/100 3=50/100/50 5=100/50/50 7=100/100
200s broken
200 200 1800 base 9x200
 1=Pull
 2=Pull, broken @100, 1st 100=stroke count, 2nd=mod
 3=Pull, broken @50s, alt stroke count / mod
 4=Pull, broken @25s
 5-9=Swim, broken @100&150, 100ez, 50 build, 50 hard
200s broken
200 200 2000 base 4x200@b 3x200@200-5 2x200@200-10 1x200fc desc by set 200 ladder
200 200 2000 base 2x5x200 d1-3, ez4, hard5 200s
200 200 2000 base 5x200 - 1=7e1b 2=eb 3=1e3b 4=3e1b 5=b*
5x200 - 1=7b1f 2=bf 3=1b3f 4=3b1f 5=f
*b=build=2strokesEZ / 2f / 2e / 4f / 2e / 6f / 2e /8f
200 200 2000 base 4x200 @hr=220-age-30
3x200 @hr=220-age-20
2x200 @hr=220-age-10
1x200 @hr=220-age
200 200 2400 0 (10) 3x4x200
> set1@b, 2@b-5, 3@b-10
> set1 3@b,1@b-10, set2 2@b,2@b-10, rest
  set3 1@b,3@b-10
> all @b - set1 3e1h, set2 2e2h, set3 1e3h
200 base work
200 200 2400 -10 3x200 @200b+5, 1x200 @200b-15
2x200 @200b+5, 2x200 @200b-15
1x200 @200b+5, 3x200 @200b-15
or @b+10, @b
200s
200 200 2400 base 4x3x200 set1=steady set2=desc steady to strong
        set3=hold strong set4=desc strong to fast
Cynthia's set
200 200 3200 base 4x4x200
> set1=3e/1h set2=2e/1h set3=1e/3h set4=4h
> set1@base, set2@200base-10, set3@base, set4@b-20
200 reps
250 50 2000 base all together by time with :15 rest between
4x1:00 free,   2:00,
4x1:30 stroke, 3:00,
3x2:00 free,   4:00,
4x1:30 stroke, 3:00,
4x1:00,
kick 5:00 (:30 hard/:10 easy) (45 min Total time)
together workout timed swims
250 50 base Stop at whistle. Repeat to same point
2@3:30 +:30 recovery to pool end
6x50 @:45
4x2:30 +:30
6x50 @:45
6x1:30 +:30
swim by time
250 150 3000 base Pull 4@3:30
Swim 3@3:40, 1@3:15
     2@3:40, 2@3:15
200S together
275 25 1650 base 12,11,10,9,8,7,6,5,4,3,2,1 = 78 (1950)
11,10,9,8,7,6,5,4,3,2,1 = 66 (1650)
8,7,6,5,4,3,2,1 = 36 (900)
1,2,3,4,3,2,1 = 16 (400)
4,3,2,1 = 10 (250)
cumulative ladders
300 25 1950 Pull the sleigh - 3x300 drafting (every 50)
The 12 days of Christmas:
300 - 12 drummers:     2X150 (150 easy,150 strong)
275 - 11 pipers:       275 Fast
250 – 10 lords         5X50 d 1-5
225 – 9 ladies         3X75 (25 easy, 50 fast)
200 – 8 maids          200 Strong
175 – 7 swans          175 Fast
150 - 6 geese          2X75 (75 easy, 75 fast)
125 -  5 golden rings  5X25 Kick --> BREAK
100 – 4 calling birds  100 b-10
 75 – 3 French hens    75 easy
 50 – 2 turtle doves   50 fast
 25 – 1 partridge      25 easy
12 days of xmas
good Christmas set
(see also IM Sets)
150 150 1800 12x150 - 125 Fr / 25 special stroke:
1. sidestroke
2. elementary back (br kick, pull up out down)
3. underwater breast
4. trudgeon crawl (crawl with sidestroke kick)
>>break
5. Fly with breast kick
6. Back scull with synchro swimming leg straight up
7. Br pull with Fly kick
8. head high Free
>>break
9. Fly
10. Back
11. Breast
12. Free
12 days of xmas
300 25 1960 base 300 2x150 4x75
200 2x100 4x50
100 2x75  8x25
ladder
300 25 3900 base Ironman: meters: 3x300 6x200 9x100 12x50 12x25
         yards: 3x300 7x200 10x100 11x50 15x25
2.4mi=3863m=
4224y
300 25 base 4x(3x100 steady, 2x25 kick, 300) descend 300s good distance
300 50 1800 base 300 @b steady, 100 broken*, rest :30
250 @b steady, 100 broken*, rest :30
200 @b steady, 150 broken*, rest :30
150 @b steady, 200 broken*, rest :30
100 @b steady, 250 broken*, rest :30
050 @b steady, 300 broken*
*broken swims = Vertical Kick 10 secs at wall before
 final 50m. Kick 5 secs hands out / 5 secs elbows out.
 The point is to have a strong finishing kick.
broken with wall kicks
300 50 1950 base Warm 2x150 Pull, 2x150 Ba/Br/Fr, 2x150 Pull
Swim 3x(300, 200, 100, 50) descend by distance
     50's are round 1 = Br, 2 = Ba, 3 = Fl
little stroke
300 50 2000 base 5x50 @b, 100 @b+10, 150 fast
4x50 @b, 100 @b+10, 200 fast
3x50 @b, 100 @b+10, 250 fast
2x50 @b, 100 @b+10, 300 fast
distance ladder
300 50 2000 base 4x50 d1-4, 4x100 d1-4 start at 2nd 50 pace, 2x200 d1-2 start at 2nd 100 pace, rest
3x100 d1-3, 2x200 d1-2 start at 2nd 100 pace, 1x300 drain the tank
double descend steps
300 50 2100 0 (5) 3x(300 @b, 200 @b-10, 100 @b-10, 2x50 @1:00) aerobic
300 50 2100 base 3x(2x50 kick, 3x100 d1-3, 300 ns) Nate kick/swim
300 50 2150 base 300 @b steady,   50 strong, wk*, 50 fast, rest :30
250 @b steady,   50 strong, wk*, 50 fast, rest :30
200 @b steady, 100 strong, wk*, 50 fast, rest :30
150 @b steady, 150 strong, wk*, 50 fast, rest :30
100 @b steady, 200 strong, wk*, 50 fast, rest :30
050 @b steady, 250 strong, wk*, 50 fast
*wk = wall kick 5 sec easy + 5 sec fast = 10 sec
 The point is to have a strong kick home
300 50 2400 base 4x(50, 100, 150, 300)
set1:e,mod,ns,fast set2:e,ns,ns,fast
set3:e,ns,fast,fast set4:e,fast,fast,fast
neg split
300 50 2400 base 300 neg split, 2x150 hold split
300 neg split, 3x100 hold split
300 neg split, 4x75  hold split
100 easy, 300 fast
300 50 2500 base 3x300 d1-3
4x200 d1-4
5x100 d1-5
6x50  d1-6
distance steps
300 50 2650 base 4x(50 hard, 300 steady, 200 moderate, 100 strong, no rest)
Rest, 50 intense
descend effort
repeats
300 50 3250 base Pull 5x300 (desc 1-3, ez4, fast5)
Swim 5x200 (desc 1-3, ez4, fast5)
     5x100 (desc 1-3, ez4, fast5)
Kick 5x50 (desc 1-3, ez4, fast5)
d1-3, ez4, fast5
300 50 3000 base 300 Pull @base, 6x50 swim @b desc 1-3
300 Pull @b+05, 4x75 swim @b desc 1-4
300 Pull @b+10, 3x100 swim @b desc 1-3
300 Pull @b+15, 2x150 swim @b desc 1-2
300 Pull @b+20, 1x300 Full Commitment
pull/swim
300 50 3000 base 300 Pull or Swim @b+20, 6x50 alt ez/fast Fr @b
300 Pull or Swim @b+15, 6x50 alt ez/fast 25stk/25fr @b+10
300 Pull or Swim @b+10, 6x50 alt ez/fast Fr @b
300 Pull or Swim @b+05, 6x50 alt ez/fast kick @b+20
300 Pull or Swim @base, 6x50 alt ez/fast Fr @b
Sickie aerobic
300 50 3300 10 (0) Pull 3x100 steady @b, 50 ez @1:00
     3x200 d1-3 @b,   50 ez @1:00
Swim 3x300 d1-3 @b,   50 ez @1:00
     3x100 d1-3 @b+5, 50 ez @1:00
     3x200 d1-3 @b+5, 50 ez @1:00
     3x100 d1-3 @b+10,50 ez
descend
300 75 2700 base 300, 2x150, 4x75
2x150, 4x75
4x75
300, 2x150, 4x75
300 ladder w/
bonus round
300 100 1800 5 (5) 3x(300 200 100)
 *c=set1@+5 set2@b set3@-5
 *c=descend by set, steady base, steady within set
Cynthia's set
300 100 1800 base 3x(3x100 d1-3, 300), or
3x(300, 3x100 d1-3)
desc to 300
300 100 1800 base 300 ns, 3x100 hold split, 300 hold split, 3x100 d1-3 from split, 300 hold descend, 3x100 d1-3 descend steps
300 100 1800 0 (10) 300, 4x100 @b+5, 4x100 @b, 4x100 @b-5, break, 300 open water train
300 100 1800 base 2x(300 easy, 300 neg split, 3x100 desc 1-3)
300 100 2000 base 300 2x200 3x100
 (300=ns 200=hold last 150, 100=d1-3 from 200)
2x200 3x100
 (200=hold last 100, 100=d1-3 from 200)
3x100 (hold last 100)
desc challenge
300 100 2000 b (15) 100 @b+5, 300 @b-15, 100 @b+10 rounded to :30
100 @b+5, 250 @b-15, 100 @b+10 rounded to :30
100 @b+5, 200 @b-15, 100 @b+10 rounded to :30
100 @b+5, 150 @b-15, 100 @b+10 rounded to :30
100 @b+5, 100 @b-15, 100 @b+10 rounded to :30
desc like a rock
300 100 2000 base 4x300 3x200 2x100 steps
300 100 2000 base 1x300 moderate, 2x200 strong, 3x100 fast
3x100 moderate, 2x200 strong, 1x300 fast
300 100 2100 base 300 steady, 3x100 desc 1-3, 3x100 steady, break
300 fast,   3x100 desc 1-3, 3x100 steady, break
300 best effort
active recovery
300 100 2100 b (5) 4x100 @b+05, 300 neg split
4x100 @base, 300 neg split
4x100 @b-05, rest :30, 300 fast
100s and 300s
300 100 2200 5 (5) 2x(2x100 @b+5, 2x200 @b, 2x300 @b-5) ascd dist/desc b
300 100 2400 5  Set 1: 100 (25 f), 200 (all f), 300 ( 75 f)
 Set 2: 100 (50 f), 200 (150 f), 300 (150 f)
 Set 3: 100 (75 f), 200 (100 f), 300 (225 f)
 Set 4: 100 (fast), 200 ( 50 f), 300 (all f)
Fartlek ladder
300 100 2400 base 3x300 desc 1-3, 3x100 fast
3x200 desc 1-3, 2x100 fast
3x100 desc 1-3, 1x100 fast
Good, 1/2 in 1st round
300 100 2400 base 2x300 steady, 2x200 mod, 2x100 fast
2x100 steady, 2x200 mod, 2x300 fast
distance ladder
300 100 2400 b (10) 2x(300@+5, 200@b, 100@-5, 2x150@+5, 2x100@b, 2x50@-5)
Sean Swain
300 100 2700 5 (5) 3x(6x100 @b-5 +5 -5 +5 -5 +5, 300 strong) Cynthia's set
300 100 3000 base Pull 100 150 200 250 300
Swim 2x100 steady, 100 fast
     2x100 steady, 150 fast
     2x100 steady, 200 fast
     2x100 steady, 250 fast
     2x100 steady, 300 fast
steps 100-300
300 100 3000 5 (5) 100, 300, 3x200 @b+5
200, 100, 3x300 @b
300, 200, 3x100 @b-5
Cynthia lc build
best length,
confusing order
300 100 3000 5 (5) 1x100, 1x200, 3x300 @b+5
1x100, 3x200, 1x300 @b
3x100, 1x200, 1x300 @b-5
Cynthia lc build
first round too
long
300 100 3000 5 (5) 1x300, 1x200, 3x100 @b+5
1x300, 3x200, 1x100 @b
3x300, 1x200, 1x100 @b-5
Cyntia lc build
original - last
round too long
300 100 3000 base P 2x400, S 3x300, 4x200, 5x100 steps
300 100 3300 base Pull 2x500 (1=no paddles, 2=paddles)
Swim 7x100 telephone breathing
           eg 704-3922 = breathe every 7 1st 100
     5x200 breathe every 5
     2x300 breathe every 3
breath control
300 100 4800 b (10) 300 @b, 3x300 @b Pull
300 @b, 3x300 @b Swim
300 @b, 3x300 @b-5
300 @b, 3x300 @b-10
300 150 1800 base 2x {4X150, 300  neg split, each 150 where last ended desc neg split
300 150 1800 5 300 e, 150 m, 150 f
150 e, 300 m, 150 f
150 e, 150 m, 300 f
build to 300 fast
300 150 2250 base 300, 2x150
300, 3x150
300, 4x150
distance
300 200 3100 base 3x(2x200, 300 fast)
300 300 1800 base 6x300 d1-4, 5ez, 6intense or d1-3 4-6 300s
300 300 2100 base 3x300 @b easy, moderate, strong
3x300 @b strong, moderate, easy
300 Fast - best effort of the day
300s
300 300 2700 base 3x3x300 set1=pull 2=neg split 3=d1-3 good set
300 300 2900 base Pull 300 last 25 fast,
      300 last 50 fast,
       300 last 100 fast,
        100 easy, break
Swim 300 middle 50 fast,
      300 middle 100 fast,
       300 middle 200 fast,
        100 easy, break
     300 first 50 fast,
      300 first 100 fast,
       300 first 200 fast,
        100 easy
350 150 2800 5 (10) 2@4:05, 2@3:55, rest, 2@4:00, 2@3:50 distance
400 25 2950 5 25 50 75 100 125 150 175 200 @5 rest = 900
50 100 150 200 250 300 @10 rest = 1050
100 200 300 400 @15 rest = 1000
Huxley workout
400 25 1800 10 (5) 100 @b-5, 50 @b+10, 4x50  @b fast
200 @b-5, 50 @b+10, 2x100 @b fast
300 @b-5, 50 @b+10, 8x25  @b fast
400 @b-5, 50 @b+10, 1x200 @b fast
400 25 2000 base 400, 4x100
300, 4x75
200, 4x50
100, 4x25
hold b-5 for distance, faster for short
ladder 400-25
400 25 2000 base 100 200 300 400 4x100 4x75 4x50 4x25 Sean Swain
400 25 2100 base 6x75 desc 1>3,4>6,  50 @+15 easy, 200 fast
6x50 desc 1>3,4>6, 100 @+15 easy, 300 fast
6x25 desc 1>3,4>6, 150 @+15 easy, 400 fast
short/easy/long
400 25 3200 base 400p, 2x200, rest
400p, 4x100, rest
400p, 8x50, rest
400p, 16x25
pull/swim
400 50 1600 base 1x400 neg split
2x200 hold 400 pace
4x100 desc 1-4
8x50  alt ez/hard
distance ladder
400 50 1800 base 50 easy, 100 steady, 50 easy, 400 steady
50 easy, 100 strong, 50 easy, 400 strong
50 easy, 100 fast,   50 easy, 400 fast
400 50 1900 base Pull 100 200 300 50 150 250
Swim 50 ez, 300 mod, 150 fast
     250 ez, 400 mod, 200 fast
     100 ez, 350 fast
random order
400 50 2000 base 400 neg split, 2x50 hold split, break
300 neg split, 4x50 hold split, break
200 neg split, 6x50 hold split, break
100 neg split, 8x50 hold split
Kirsten 5x500
400 50 2000 base 8x50, 100 neg split to 50 speed
6x50, 200 neg split to 50 speed
4x50, 300 neg split to 50 speed
2x50, 400 neg split to 50 speed
400 50 2000 base 1x400 fast, 8x50 recovery
2x200 fast, 8x50 recovery
4x100 fast
Sean Swain
400 50 2000 base 2x 50 moderate, 100 fast,
2x100 moderate, 200 fast,
2x150 moderate, 300 fast,
2x200 moderate, 400 fast
400 50 2000 base 50 easy, 50 stroke, 50 easy, 100 fast
50 easy, 50 stroke, 100 easy, 200 fast
50 easy, 50 stroke, 200 easy, 400 fast
50 easy, 50 stroke, 100 easy, 200 fast
50 easy, 50 stroke, 50 easy, 100 fast
ladder
400 50 2100 base 3x50, 200, 3x100, 400
3x100, 400, 3x50, 200
distance double
ladder
400 50 2250 base 400 Pull, 2x300 Fr, 3x200 Fr/IM/Fr, 4x100 K,
5x50 d1-5
stepladder
400 50 2500 base 400 50 300 50 200 50 100 50
       300 50 200 50 100 50
              200 50 100 50
                     100 50
--> 50's  = stroke, all else = Fr
Joe's ladder
400 50 2900 base Pull 100, 50 ez, 150, 50 ez, 200, 50 ez, 250
Swim 300, 50 ez, 200, 50 ez, 150, 50 ez, 100, 50 ez
     100, 50 ez, 200, 50 ez, 300, 50 ez, 400
     Descend each set, 50 ez @b+10, rest @100 base-5
good set
chutes&ladders
400 50 3100 base 400, 4x(5x100, 1x50), 400 dist build dist
400 50 3200 20 (05) 2x400 @b pull
4x200 @b+20 odd=fast, even=easy
8x100 @b+20 free test set
16x50 (4@b+5, 4@b, 4@b-5, 4@b+10)
Terry Martin
 4x800
400 100 1400 base 400, 100k, 300, 100k, 200, 100k, 100, 100k
400 100 1800 base 400 steady, 2x50 build, 100 fast
300 steady, 2x50 build, 100 fast
200 steady, 2x50 build, 100 fast
100 steady, 2x50 build, 100 fast
aerobic dist
400 100 1800 base 100, 200 steady
200, 200 strong
300, 200 fast
400, 200 sprint
descend by set
400 100 1800 base 400 @mhr-50, 1x100 @mhr-5
400 @mhr-50, 2x100 @mhr-5
400 @mhr-50, 3x100 @mhr-5
heart rate
400 100 1800 base 2x(400, 3x100 d1-3, 200 at last pace)
400 100 1900 base 100 (first  50 strong), 400   Strong
100 (middle 50 strong), 2x300    ?
100 (last   50 strong), 2x200    ?
100 (easy recovery),    2x100 Fastest
400 100 2000 base 4x100, 3x200, 2x300, rest, 1x400 descend by set ascending dist
400 100 2000 base 400, 4x100, rest :30, 400, 4x100, rest, 400 distance 400s
400 100 2000 base 1x400, 2x200, 4x100 d1-4, 2x200 1x400 Pease Wed fave
400 100 2000 base 400, 4x100 @b+5, 4x100 @b, 4x100 @b-5, break, 400 distance desc
400 100 2000 base 400 neg split, 2x200 hold split, break
300 neg split, 2x150 hold split, break
200 moderate, 2x100 fast
100 easy, 2x50 sprint
distance ladder
400 100 2000 base 400 300 200 100 400 300 200 100 distance ladder
400 100 2000 base 400 300 200 100
300 200 100
200 100
100
distance ladder
400 100 2000 base 400 300 200 100, rest 1, 100 200 300 400 distance ladder
400 100 2000 base 400 steady, 3x100 steady, 100 fast
200 steady, 2x100 fast
100 steady, 3x100 strong, 400 fast
distance ladder
400 100 2000 base 400, 4x100
300, 3x100
200, 2x100
100, 1x100
*descend by set, or
*steady distance & descend 100's, or
*hold base for distance, descend base for 100s
*Neg split dist, hold 2nd half for 100s
*Reverse either or both columns
*Swap columns
*Swap cols & desc 100s to pace to hold for dist
distance ladder
400 100 2000 base 4x(75 easy, 50 build, 25 fast, rest, 400 draft fast) draft 400s
400 100 2000 base 400 2x300 3x200, rest, 4x100 Jeff P favorite
400 100 2000 base 400 2x200 400 4x100 400 Neg split 400s
400 100 2000 10 (05) 1x100 @b+10, 100 fast
2x100 @b+5, b+10, 200 fast
3x100  @base, b+5, b+10, 300 fast
4x100  @b-5, b, b+5, b+10, 400 fast

good ascending set
400 100 2000 base 400 drill, 100 fast, break
300 drill, 200 fast, no break
200 drill, 300 fast, break
100 drill, 400 fast
 drill = stroke count 1st 2 lengths;  -2 last 2 lengths
400 100 2000 base 400 moderate, 100 strong
300 moderate, 200 strong
200 moderate, 300 strong
100 moderate, 400 strong
400 100 2000 base 400 @b+10, 300 @b+5, 200 @b, 100 @b-5
300 @b+5, 200 @b, 100 @b-5
200 @b, 100 @b-5
100@b-5
Bret's ladder
400 100 2000 base 100
100, 200
100, 200, 300
100, 200, 300, 400

ladder
400 100 2100 base Pull 3x100, 2x150, 300
Swim 4x100, 2x200, 400, break
     2x250, 500
distance ladder
400 100 2200 base 400 @b, 1x100 @b-5, 50 recovery kick @1:10
300 @b, 2x100 @b-5, 50 recovery kick @1:10
200 @b, 3x100 @b-5, 50 recovery kick @1:10
100 @b, 4x100 @b-5, 50 recovery kick @1:10
distance ladder
400 100 2400 base 3x(400, 4x100 d1-4) 400s & 100s
400 100 2400 base 1x400, 2x200, 4x100 (pull)
4x100, 2x200, 1x400 (swim)
distance ladder
400 100 2800 5 (5) 200 pull build by 50, 3x100 @b-5
300 pull build by 75, 6x100 @b desc 1-3
400 pull build by 100, 9x100 @b+5 desc 1-3
descend aerobic
400 100 3000 base 2x400 3x300 4x200 5x100 double descend
400 200 2100 base 400 timed, 100 recovery, 8x200 @b hold 400 pace Cynthia's bother
400 200 2100 base 400 e, 200 m, 100 f
100 e, 400 m, 200 f
200 e, 100 m, 400 f
4 2 1 rotation
400 200 3000 base 400 steady, 2x200 ns
400 strong, 2x200 ns
400 fast
400 200 3200 base 400 ez, 3x(4x200 d1-4 @200b+5), 400 hard long on long
400 400 2000 base 5x400 d1-5
400 400 2400 base 2x3x400 set1=broken w/:10 @200, set2=broken w/:05 @100 400s
450 175 3000 base Pull 1xlong @5:00, 3xshort @2:00 d1-3, rest 1:00
Swim 1xlong @5:00, 3xshort @2:00 d1-3, rest 1:00
Swim 1xlong @5:00, 3xshort @1:55 d1-3, rest 1:00
Hard 1xlong @5:00, 3xshort @1:50 d1-3, rest 1:00
Easy 1xlong @5:00, 3xshort @2:10
1:07 long=425, short=175
1:15 long=400, short=150
1:20 long=350, short=150
1:35 long=325, short=125
1:40 long=300, short=100
2:00 long=250, short=100
2:10 long=225, short=75
2:30 long=175, short=75
together sendoff long & short
500 25 2900 base 1x500 Kick
1x400 Pull
2x300 Pull
3x200 IM, Fr, IM
4x100 descend 1-4
5x50  e / f / e / f / f
6x25  Fr, Ba, Fr, Br, Fr, Fl
500 50 1950 base 3x(100 handicap, 50 easy, 250-500) handicap
500 50 3800 base 1x500 Fr, 2x400 P, 3x300 Fr, 4x200 alt Fr/IM,
5x100 K, 6x50 d1-3,4-6
stepladder
500 100 2000 base Super 500: 2x(5x100, 500)
  5x100 = same pattern as 500
  500 = 100ez / 25h/75e / 50h/50e / 75h/25e / 100h
500s
500 100 2100 b 15 500 neg split @b,     3X100 Fast @b + 15
400 neg split @b +5,  3X100 Fast @b + 15
300 neg split @b +10, 3X100 Fast @b + 15
500 100 2900 base 500 fast, 400 steady, 300 fast, 200 steady, 100 fast,
200 steady, 300 fast, 400 steady, 500 fast
Sat distance
500 100 2900 base Pull 500 300 100
Swim 100 300 500 descending, 100 easy
Test 10 x 100 @b+20 hold best average
test set 100s
500 200 2300 b+20 200 300 400 500 400 300 200 distance
500 500 1500 30 3x500 d1-3
 or 1=(1st length 1 fast stroke then easy,
     2nd length 2 fast/easy,…)
 2=(1st length easy count strokes fast turn,
  each length then reduce 1 easy stroke and replace with fast)
 3=fast
500 500 3500 30 7x500 1=Pull 2-4=descend 5=Pull 6=steady 7=fast
550 50 1900 base 550, 450, 350, 250, 150, 100, 50 ladder
600 50 2600 base 2x(2x50 Kick, 3x100 desc 1-3, 300 neg split, 600) distance
600 50 6300 rest 600 Fr @ 65% intensity
stretch - 5 min
8x50 - explode 15m/ez 35m, @1:45. Speed development set. Easy 200 swim halfway
stretch - 5 min
6x100 IM @2:45 75% intensity
300 ez pull recovery
24x100 @1:50 anaerobic threshold pace
Cool down 500m easy
Aussi 3 hour workout
650 300 650 base 650-300 Fartlek Set in 8:00
 650 (1:14): 4e/1h/3e/1h/2e/1h/1e/1h/1e/2h/1e/3h/1e/4h
 600 (1:20): 4e/1h/3e/1h/2e/1h/1e/2h/1e/3h/1e/4h
 550 (1:27): 4e/1h/3e/1h/2e/2h/1e/3h/1e/4h
 500 (1:36): 4e/1h/3e/2h/2e/3h/1e/4h
 450 (1:47): 4e/1h/3e/1h/1e/3h/1e/4h
 400 (2:00): 3e/1h/2e/1h/1e/1h/1e/2h/1e/3h
 350 (2:17): 4e/1h/3e/2h/1e/3h
 300 (2:40): 3e/1h/2e/2h/1e/3h
Fartlek
800 100 2200 base 50ez, 200 draft, 50e, 300d, 50e, 500d, 50e, 800d
800 100 3200 base P 8x100, S 4x200, 2x400, 1x800 ladder
800 100 2800 10 (0) 2x100 @b+10 easy, 200 hard
2x200 @b+10 easy, 400 hard
2x400 @b+10 easy, 800 hard
Kalyn Keller set
GOOD LC SET
2004 Olympics:
800 200 2600 base 200 ez, 200 fast, 400, 200 fast, 500, 200 fast, 800 sickie distance set
800 800 2400 base 3x800 d1-3 distance
1000 50 3400 base 1x1000, 7x200 (ez1-2,d3-5,e6,f7), 7x100(same), 6x50 July 4 1776
1000 100 1900 base 100 easy, 200 mod, 300 fast, 200 mod, 100 easy
1000 full commitment, or 10x100 @+15 best effort
1000
1000 1000 1000 base 1000 - 200e 50f/150e 100f/100e 150f/50e 200f super 1000
1500 100 3000 base Pull 500, 400
Swim 300, 200, 100
Challenge 1500 (or 15x100 @b+10 hold b-10)
1500 100 3100 base 100 200 300 400 300 200 100 all negative split
1500 broken with 5 seconds: 500 400 300 200 100
Encinitas Y fav
1650 50 1650 base Ways to swim a 1650:
1650 straight
600 400 300 200 100 50
2x800 d1-2, 50
1x400, 2x300, 3x200, 1x50
6x225, 3x450, 2x825, or 11x150
300, 7x150, 300
16x100 @b+:10, hold b-:10, 50 fast
11 10 9 8 7 6 5 4 3 2 1
100, 4x50, 400, 100, 3x50, 300, 100, 2x50, 200
1650 variations
7x200 broken with 5 secs at 50s & 100s, rest 20 between:
200 - broken every 50, all easy
200 - 50e / 50e / 100f
200 - 50e / 100f / 50e
200 - 100f / 50e / 50e
200 - broken every 50, all fast, get time & subtract 15 secs
200 - straight, all easy
200 - straight, all fast, beat #5 time

FULL COMM ! TMENT
   R  E  A  L     E  S  T  A  T  E   
North San Diego County, California
www.FullCommitment.com