Thursday 23 June 2016 @ Kilbirnie

Set 1 (0.6km)
200m Fr / Bk
200m Fr / Br
200m Fr / IM Order (One lap of each)

Set 2 (0.5km)
50m Sculls
100m Kick
150m Drills (Choice)
200m Swim

Set 3 (0.3km)
12 x 25m
Odds: 1/2 Underwater, 1/2 Easy
Evens: Free: Breathing Every 5 or 7 strokes

Set 4 (0.5km)
200m Swim
150m Drills (Choice)
100m Kick
50m Sculls 0.5km

Set 5 (0.2km)
200m Fr / Choice Warm Down

TOTAL: 2.1km

Monday 20 June 2016 @ Kilbirnie

Set 1 (0.2km)
8 x 25m Fr with Kayak starts

Set 2 (1.8km)
* 4 x 100m Pull
* 4 x 75m Kick / Drill / Swim
* 4 x 50m Build Pace over 50m
… repeat ***

Set 3 (0.2km)
8 x 25m Group Choice 0.2km

TOTAL: 2.2km

January 2016 @ Kilbirnie

Set 1
4×50 Kick
2×100 Pull
200 swim choice

Set 2
4×50 Fly/Back
4×50 Back/Breast
4×50 Breast/Free
4×50 IM

Set 3
*50 breathing every 5/7
*2×25 underwater
… repeat ** 4 times

September 2015 @ Kilbirnie

Set 1
300m Freestyle swim, every 3rd straight arm
200m Freestyle
100m Kick

Set 2
6x100m
*Breathe every 3
*Breathe every 5
*Breathe every 7
… repeat ***

Set 3
3x200m pull (150m Free, 50 Breast)

Set 4
9x50m Kick (Fly/Flutter)

Set 5
6×25 Kayak+Swim

Thursday 14 May 2015 @ Kilbirnie

Warmup
5×200 mixed
Set 1
400 free
4×100 build
4×50 sprint.
Set 2
8×75 back/breast/free
Total 2.6km

Monday 11 May 2015 @ Kilbirnie

‘The Chipper’

500free
5×100 every 4th choice
400 free
4×100 IM
300 free
3×100 build free
200 free
2×100 not free
100 free fast
100 choice fast.

Depending on time left, finish with x number of 50’s. Until time is up. Going one 15m sprint 35 m easy.

Thursday 2 April 2015 @ Kilbirnie

Warm Up
200m Free
200m Choice

Set 1
10×25: kick choice with board on 15 seconds rest. Every 3^rd Fast

Set 2
10×50: 5 Free, 5 Choice
(25m Drill, 25m Swim) on 10 seconds rest

Set 3
12×100: Free 4x: Descend 1 -3 (so one 100 easy, one 100 steady one 100 strong) On 20 seconds rest

Set 4
6×75 IM with no Free (FLY, BACK, BREAST) On 30 seconds rest

Warm down/Extra if time
6,5,4,3,2,1 lengths steady choice

Wednesday 1 April 2015 @ Freyberg

Warm Up
200m Free
200m Choice

Set 1
10×33: kick choice with board on 15 seconds rest. Every 3^rd Fast

Set 2
10×66: 5 Free, 5 Choice
(33m Drill, 33m Swim) on 10 seconds rest

Set 3
12×100: Free 4x(Descend 1 -3 (so one 100 easy, one 100 steady one 100 strong) On 20 seconds rest

Set 4
6×100 IM with no Free (FLY, BACK, BREAST) On 30 seconds rest

Warm down/Extra if time
6,5,4,3,2,1 lengths steady choice

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