Corning Y Masters Swimming
Corning Family YMCA
Aquatics Director: Jen Clark 607-962-7002 Ext 45
Masters Coach: Mike Burgess 607-562-3453

Coached practices are Tue&Thu mornings, 6:30 to 7:20. Drop-ins welcome! Warmup is on your own; sets begin at 6:40. The pool opens for lap swimming at 6:00, so come in early to have time for a longer warmup.
July 5 20x50 July 3 ? 5x200 build by 50s 5x125 descending 3x100 4x25 3x75 4x25 3x50 4x25 3x200 8x25 kick 3x100 8x25 kick 3x50 8x25 sprint 100 free 50 breast 100 IM 50 free hard, easy 50 hard :55 50 easy 1:15 100 hard 1:50 50 easy ... 8 x ( 100 build @ 2:00 + 50 build @ 1:00 + 25 hard @ 1:00 ) // challenge: odds stroke 4 x 50 25 back + 25 breast 1 x 200 hard + 50 easy 1 x 175 hard + 50 easy 1 x 150 hard + 50 easy 1 x 125 hard + 50 easy 1 x 100 hard + 50 easy 1 x 75 hard + 50 easy 1 x 50 hard + 50 easy 1 x 25 hard + 50 easy 5 x 50 kick 5 x 100 drill/free blend (i.e., #2 is 50 LA combo + 25 catch up + 25 free) 4 x 50 25 back + 25 breast 4 x 200 75 stroke + 125 free 4 x 100 50 stroke + 50 free 4 x 50 25 stroke + 25 free 4 x 25 underwater



Morning Short Practices
Thursday August 2, 2007
2 × 400 swim
  Challenge: 400 IM		 8:00
300 swim
  Challenge: 300 IM		 6:00
200 swim
  Challenge: 200 IM		 4:00
Tuesday July 31, 2007
400 swim 8:00
4 × 25 sprint! :30
300 swim 6:00
8 × 25 sprint! :30
200 swim 4:00
12 × 25 sprint! :30
100 swim 2:00
16 × 25 sprint! :30
Thursday July 26, 2007
11 × 150 swim 2:45
Tuesday July 24, 2007
8 × 200 swim
  Challenge: 250 swim		 3:50
4 × 25 underwater
Thursday July 19, 2007
4 × 50 swim, 25 back + 25 breast 1:10
  100 swim 1:50
150 swim 2:45
200 swim 3:40
250 swim 4:35
250 swim 4:10
200 swim 3:20
150 swim 2:30
100 swim 1:40
Tuesday July 17, 2007
  4 × 125 pull 2:15
2 × 25 sprint! :30
3 × 125 pull 2:15
2 × 25 sprint! :30
2 × 125 pull 2:15
2 × 25 sprint! :30
1 × 125 pull 2:15
2 × 25 sprint! :30
“Michaels” are butterfly kick on the back, head up, with arms hanging at the side; these things are brutal on the legs and abs. We call these “Michaels” because the drill came from a Michael Phelps video.
4 × 25 “Michaels” 1:30
Thursday July 12, 2007
4 × 400 free
  1. straight
  2. broken as 300+100, :10 rest
  3. broken as 200+100+100, :10 rest
  4. broken as 100+100+100+100, :10 rest		 7:00
4 × 25 underwater
Tuesday July 10, 2007
8 × 50 swim, 25 back + 25 breast 1:10
“Odd” practice:
4 × 175 pull
  Challenge: 225 pull		 3:15
125 IM
  Challenge: The hard way: 50 fly + 25 back + 25 breast + 25 free		 2:30
75 stroke
  Challenge: 75 fly		 1:45
4 × 25 underwater
Thursday June 28, 2007
4 × 25 underwater
Tuesday June 26, 2007
Thursday June 21, 2007
Tuesday June 19, 2007
11 × 75 swim 1:20
11 × 50 swim :55
11 × 25 swim :30
Thursday June 14, 2007
5 × 100 choice, avoid free 2:30
10 × 25 swim :40
5 × 100 IM 2:15
10 × 25 choice
  same choice for all ten
  if free, no more than two breaths		 :40
Tuesday June 12, 2007
8 × 50 swim, 25 breast + 25 free 1:05
5 × 100 choice, descending 2:10
8 × 50 free, 25 hard + 25 easy 1:00
5 × 100 choice, descending 2:10
Thursday June 7, 2007
8 × 50 swim, 25 back + 25 breast 1:10
Tuesday June 5, 2007
  3 × 100 swim
  Challenge: 100 IM		 2:10
2 × 50 easy
  Challenge: 50 kick		 1:05
3 × 100 swim
  Challenge: 100 IM		 2:00
2 × 50 easy
  Challenge: 50 kick		 1:05
3 × 100 swim
  Challenge: 100 IM		 1:50
2 × 50 easy
  Challenge: 50 kick		 1:05
3 × 100 swim
  Challenge: 100 IM		 1:40
2 × 50 easy
  Challenge: 50 kick		 1:05
Thursday May 31, 2007
5 × 200 swim, descending
  Challenge: 250 free		 4:10
5 × 100 swim, descending
  Challenge: 50 fly + 50 back		 2:10
5 × 50 swim, descending 1:10
Tuesday May 29, 2007
  50 swim, hard
  Challenge: 100 IM		 2:10
2 × 50 easy
  Challenge: 50 kick		 1:05
6 × 50 swim, 25 breast + 25 free 1:10
Thursday May 24, 2007
22 × 75 swim
  Challenge: 25 fly + 25 back + 25 breast		 1:30
4 × 25 underwater
Tuesday May 22, 2007
  5 × 200 swim
  Challenge: 100 stroke + 100 free		 4:20, 4:00, 3:40, 3:20, 3:00
5 × 100 swim
  Challenge: 50 stroke + 50 free		 2:10, 2:00, 1:50, 1:40, 1:30
5 × 50 swim
  Challenge: 25 stroke + 25 free		 1:05, 1:00, :55, :50, :45
4 × 25 underwater
Thursday May 17, 2007
  6 × 125 swim
1. easy
2. 25 hard + 100 easy
3. 50 hard + 75 easy
4. 75 hard + 50 easy
5. 100 hard + 25 easy
6. hard		 2:15
4 × 100 swim
1. easy
2. 25 hard + 75 easy
3. 50 hard + 50 easy
4. 75 hard + 25 easy
5. hard		 1:50
4 × 75 swim
1. easy
2. 25 hard + 50 easy
3. 50 hard + 25 easy
4. hard		 1:25
3 × 50 swim
1. easy
2. 25 hard + 25 easy
3. hard		 1:00
4 × 25 underwater
Tuesday May 15, 2007
  400 hard
  Challenge: 400 IM		 7:20
2 × 50 easy 1:00
300 hard
  Challenge: 300 IM		 5:30
2 × 50 easy 1:00
200 hard
  Challenge: 200 IM		 3:40
2 × 50 easy 1:00
100 hard
  Challenge: 100 IM		 1:50
2 × 50 easy 1:00
4 × 75 swim
1. easy
2. 25 hard + 50 easy
3. 50 hard + 25 easy
4. hard		 1:20
4 × 25 underwater
Thursday May 10, 2007
4 × 125 swim: build by 25s (last 50 hard!) 2:15
4 × 125 IM
  Challenge: The hard way: 50 fly + 25 back + 25 breast + 25 free		 2:30
3 × 8 × 25 sprint!
1-2. kick
3-4. not more than 3 breaths
5-6. not more than 2 breaths
7-8. not more than 1 breath		 :40
Tuesday May 8, 2007
11 × 100 swim 1:45
11 × 50 swim :55
4 × 25 underwater
Thursday May 3, 2007
10 × 150 swim 2:30
8 × 25 sprint!
6. not more than 2 breaths
7. not more than 1 breath
8. no breath		 :40
Tuesday May 1, 2007
4 × 50 swim: 25 back + 25 breast 1:10
“Odd” practice:
4 × 175 pull
  Challenge: 225 pull		 3:15
125 IM
  Challenge: The hard way: 50 fly + 25 back + 25 breast + 25 free		 2:30
75 stroke
  Challenge: 75 fly		 1:45
Thursday April 26, 2007
6 × 50 swim: 25 back + 25 breast 1:10
5 × 100 free-to-breast blend:
  1. 100 free
  2. 25 breast + 75 free
  3. 50 breast + 50 free
  4. 75 breast + 25 free
  5. 100 breast		 2:00
8 × 50 swim: breast
  practice and refine pullouts and turns		 1:15
Tuesday April 24, 2007
  8 × 100 swim
  Challenge: 8 × 100 IM		 1:55
6 × 100 swim
  Challenge: 6 × 100 IM		 1:50
4 × 100 swim
  Challenge: 4 × 100 IM		 1:45
2 × 100 swim
  Challenge: 2 × 100 IM		 1:40
Thursday April 19, 2007
Tuesday April 17, 2007
Thursday April 12, 2007
5 × 100 free, descending 2:10
Tuesday April 10, 2007
Thursday April 5, 2007
1 × 500 free 9:30
2 × 200 free 3:45
3 × 100 free 1:45
4 × 50 free 1:00
8 × 25 kick :40
Tuesday April 3, 2007
6 × 50 swim: 25 stroke + 25 free 1:00
3 × 500 free
  1. straight
  2. broken as 2 × 250, :15 rest
  3. broken as 5 × 100, :10 rest		 9:00
4 × 25 sprint! :25
Tuesday March 27, 2007
4 × 50 swim: 25 stroke + 25 free 1:00
4 × 200 IM 3:30
4 × 200 free, descending 3:50
Thursday March 22, 2007
6 × 50 swim :55
6 × 125 swim: 50 easy + 75 build by 25s 2:30
75 swim: build by 25s 1:30
2 × 25 swim: sprint! :30
Tuesday March 20, 2007
6 × 50 swim :55
6 × 200 swim 3:30
6 × 100 swim 2:00
Thursday March 8, 2007
20 × 50 free midpool starts (flip turns!) 1:00
5 × 100 free, descending 2:00
Tuesday March 6, 2007
  500 IM 8:45
400 IM 7:00
300 IM 5:15
200 IM 3:30
100 IM 1:45
4 × 25 underwater
Thursday March 1, 2007
8 × 50 breaststroke drills 1:10
5 × 100 free-to-breast blend:
  1. 100 free
  2. 25 breast + 75 free
  3. 50 breast + 50 free
  4. 75 breast + 25 free
  5. 100 breast		 1:40, 1:45, 1:50, 1:55, (2:00)
5 × 100 free, descending 2:00
Tuesday February 29, 2007
8 × 50 swim
  25 hard + 25 easy		 1:00
4 × 8 × 25 sprint! :35
100 easy 2:20
4 × 25 underwater
Tuesday February 22, 2007
10 × 50 swim
  25 stroke + 25 free		 1:00
  100 IM 2:00
200 IM 4:00
300 IM 6:00
300 free 5:15
200 free 3:30
100 free 1:45
4 × 25 underwater
Tuesday February 20, 2007
10 × 50 drills: “fists” freestyle 1:10
10 × 50 drills: catch-up freestyle 1:10
6 × 4 × 25 free
  descending		 :30
50 drills
  choice, easy/TD> 		1:15
Thursday February 1, 2007
Tuesday January 30, 2007
12 × 75 free 1:05
6 × 50 kick 1:05
  6 × 50 swim :55
3 × 50 swim :50
2 × 50 swim :45
2 × 1 × 200 swim
  build by 50s		 4:00
1 × 100 swim
  build by 25s		 2:00
1 × 50 swim
  build by 25s		 1:00
1 × 25 swim
  sprint!		 :30
25 easy
3 × 50 free
  descending		 1:10
Thursday January 25, 2007
500 free
  12 × 50 swim :55
6 × 50 swim :50
4 × 50 swim :45
3 × 50 swim :40
Tuesday January 23, 2007
1 × 200 free 3:30
Tuesday January 2, 2007
Twelve Days of Christmas
1 × 200 free 3:30
2 × 100 IM 2:00
3 × 50 kick 1:15
4 × 75 swim
  build by 25s		 1:20
5 × pushups
6 × 25 back :40
7 × v-ups
8 × 25 free :30
9 × situps
10 × flip turns
11 × 15 sec leg lifts
12 × 25 underwater
Thursday December 28, 2006
10 × 50 swim 1:00
3 × 4 × 75 swim
  descending		 2:00
8 × 50 underwater
Craig made two entire 50s underwater!
Thursday December 21, 2006
33 × 50 swim 10×1:00, 10×:55, 10×:50, 3×:45
4 × 50 underwater
Tuesday December 19, 2006
33 × 50 swim 10×1:00, 10×:55, 10×:50, 3×:45
4 × 50 underwater
Thursday December 14, 2006
12 × 50 swim 1:00
4 × 100 IM
  descending		 2:30
4 × 100 free
  descending		 2:15
Tuesday December 12, 2006
500 swim
  Challenge: 500 IM		 9:30
400 swim
  Challenge: 400 IM		 7:30
300 swim
  Challenge: 300 IM		 5:30
200 swim
  Challenge: 200 IM		 3:30
100 swim
  Challenge: 100 IM
4 × 50 underwater
Thursday December 7, 2006
6 × 200 swim
  50 hard + 100 build + 50 hard
  Challenge: 200 IM same way		 4:00
3 × 50 free 1:00
3 × 50 free :55
3 × 50 free :50
3 × 50 free :45
Tuesday December 5, 2006
3 × 200 swim
  Challenge: 200 fly, 200 back, 200 breast		 3:45
6 × 100 swim
  Challenge: 2×100 fly, 2×100 back, 2×100 breast		 1:55
12 × 50 swim
  Challenge: 4×50 fly, 4×50 back, 4×50 breast		 1:00
Thursday November 30, 2006
2 × 1000 free
  1. broken as 4 × 250, :15 rest
  2. broken as 10 × 100, :10 rest		 15:00
Tuesday November 28, 2006
8 × 125 swim
  75 hard + 50 moderate
  Challenge: 75 fly (hard) + 50 back (moderate)		 2:15
6 × 75 swim
  50 hard + 25 moderate
  Challenge: 25 back (hard) + 25 breast (hard) + 25 free (moderate)		 1:45
4 × 50 underwater
Craig made one entire 50 underwater!
Tuesday November 21, 2006
3 × 500 free
  Challenge: 500 IM		 9:00
4 × 50 underwater
Thursday November 15, 2006
4 × 125 pull 2:20
100 free 1:55
75 pull 1:30
2 × 50 free 1:00
3 × 100 free
  descending		 2:15
Tuesday November 13, 2006
10 × 100 swim
  Challenge: 100 fly		 2:00
10 × 50 swim
  Challenge: 50 fly		 1:00
10 × 25 swim
  Challenge: 25 fly		 :30
Thursday November 9, 2006
10 × 50 swim 1:00
10 × 75 swim 1:30
10 × 25 swim :30
Tuesday November 7, 2006
3 × 200 swim
  descending		 3:45
3 × 150 swim
  descending		 2:50
3 × 100 swim
  descending		 1:55
3 × 50 swim
  descending		 1:00
Thursday November 2, 2006
11 × 150 swim
  Challenge: 75 stroke + 75 free		 2:30
Thursday October 19, 2006
8 × 50 swim: 25 breast + 25 free 1:00
4 × 50 breast
  descending		 1:05
4 × 50 underwater
Tuesday October 17, 2006
6 × 100 swim
  Challenge: 75 stroke + 25 free		 2:00
6 × 75 swim
  Challenge: 50 stroke + 25 free		 1:30
6 × 50 swim
  Challenge: 50 stroke		 1:00
6 × 25 swim
  Challenge: 25 stroke		 :30
5 × 100 free
  descending		 2:15
4 × 50 underwater
Thursday October 12, 2006
3 × 100 IM 1:50
2 × 100 easy 2:15
Tuesday October 10, 2006
“Odd” practice:
4 × 175 pull
  Challenge: 225 pull		 3:15
125 IM
  Challenge: The hard way: 50 fly + 25 back + 25 breast + 25 free		 2:30
75 stroke
  Challenge: 75 fly		 1:45
4 × 25 underwater :45
10 × 50 swim
  25 stroke + 25 free		 1:00
5 × 100 free
  descending		 2:00
Thursday October 5, 2006
5 × 100 IM 2:00
10 × 50 swim
  25 stroke + 25 free		 1:00
5 × 100 free
  descending		 2:00
Tuesday October 3, 2006
4 × 400 swim
  Challenge: 400 IM		 7:00
Thursday September 28, 2006
6 × 150 swim 2:45
6 × 100 swim 1:50
6 × 50 swim :55
Tuesday September 26, 2006
3 × 200 stroke
  descending		 4:15
3 × 200 free
  descending		 3:45
4 × 50 free
  Challenge: 50 fly		 1:00
25 fly :35
25 back :35
25 underwater :50
Thursday September 21, 2006
2 × 50 swim
  Challenge: 50 fly		 1:00, :50
100 swim
  Challenge: 50 fly + 50 free		 2:00, 1:40
150 swim
  Challenge: 50 fly + 100 free		 3:00, 2:30
150 swim
  Challenge: 50 fly + 100 free		 2:45, 2:15
100 swim
  Challenge: 50 fly + 50 free		 1:50, 1:30
50 swim
  Challenge: 50 fly		 :55, :45
5 × 100 free
  descending		 2:15
Tuesday September 19, 2006
Thursday September 14, 2006
Tuesday September 12, 2006
Thursday September 7, 2006
Tuesday September 5, 2006
8 × 150 free, build by 50s
  Challenge: 200 free		 2:45
50 free, fast 1:00
8 × 25 underwater
Thursday August 31, 2006
4 × 250 “progressive” IM: 25 fly + 50 back + 75 breast + 100 free 5:30
Tuesday August 29, 2006
3 × 600 free
  1. straight
  2. broken as 200+200+200, :15 rest
  3. broken as 100+100+100+100+100+100, :10 rest		 11:00
8 × 25 underwater :45
Thursday August 24, 2006
6 × 100 choice
  Challenge: 100 fly		 2:00
6 × 75 choice
  Challenge: 75 fly		 1:30
6 × 50 choice
  Challenge: 50 fly		 1:00
6 × 25 choice
  Challenge: 25 fly		 :30
Tuesday August 22, 2006
7 × 50 back 1:10
50 swim: 25 breast + 25 back 1:10
50 breast 1:10
50 swim: 25 back + 25 breast 1:10
Thursday August 17, 2006
10 × 200 free
  or, 10 × [ 100 IM + 50 free ] 		2:45
4 × 25 underwater :45
Tuesday August 15, 2006
12 × 75 choice
  Challenge: 50 fly + 25 free		 1:20
12 × 50 choice
  Challenge: 25 fly + 25 free		 :55
12 × 25 choice
  Challenge: 25 fly		 :30
Thursday August 10, 2006
7 × 200 free
  broken as 125+75, :15 rest 		3:45
4 × 100 stroke
  descending		 2:30
Tuesday August 8, 2006
4 × 400 free
  1. straight
  2. broken as 200+200, :30 rest
  3. broken as 100+100+100+100, :20 rest
  4. broken as 50+50+50+50+50+50+50+50, :10 rest		 8:00
4 × 25 underwater :45
Thursday August 3, 2006
5 × 200 swim
  Challenge: 250 free		 3:30
100 IM
  Challenge: 50 fly + 25 back + 25 breast		 2:10
50 kick 1:20
Tuesday August 1, 2006
14 × 75 swim
  Challenge: 25 fly + 25 back + 25 breast		 1:30
14 × 50 swim
  Challenge: 50 kick		 1:00
14 × 25 swim
  Challenge: 25 fly		 :35
Thursday July 27, 2006
“Odd” practice:
4 × 175 pull
  Challenge: 225 pull		 3:15
125 IM
  Challenge: The hard way: 50 fly + 25 back + 25 breast + 25 free		 2:30
75 stroke
  Challenge: 75 fly		 1:45
4 × 25 underwater :45
Tuesday July 25, 2006
10 × 100 IM 2:00
10 × 50 stroke 1:00
Thursday July 20, 2006
3 × 50 swim :55
100 swim 1:50
200 swim 3:40
100 swim 1:50
50 swim :55
Tuesday July 18, 2006
33 × 50 swim 1:00
100 swim, best effort for time
Thursday July 13, 2006
10 × 50 swim
  stress "middle" 25 with turn		 1:05
5 × 100 free
  build by 25s		 1:50
5 × 100 free
  descending		 1:40
10 × 25 sprint! :30
Tuesday July 11, 2006
8 × 50 swim
  25 back + 25 breast
  Challenge: 25 fly + 25 back		 1:00
8 × 75 swim
  25 back + 25 breast + 25 free
  Challenge: 25 fly + 25 back + 25 breast		 1:30
8 × 100 IM 2:15
Thursday July 6, 2006
5 × 200 swim
  Challenge: 200 IM		 3:30
100 free
  Challenge: 100 stroke		 1:45
50 free 1:15
Tuesday June 27, 2006
8 × 50 choice 1:00
2 × 4 × 100 free
  descending, Challenge: 100 stroke		 2:00
8 × 50 free 1:10
Thursday June 22, 2006
10 × 100 free 1:45 or 2:00
10 × 50 free :55 or 1:00
10 × 25 free :30
Tuesday June 20, 2006
3 × 200 free
  hard, Challenge: 200 IM		 4:00
2 × 100 free
  descending, Challenge: 100 IM		 2:10
4 × 50 free
  descending, Challenge: 50 stroke		 1:10
Thursday June 15, 2006
6 × 225 free
  Challenge: 225 IM: 75 fly + 50 back + 50 breast + 50 free		 4:15
4 × 125 free
  Challenge: 125 IM: 50 fly + 25 back + 25 breast + 25 free		 2:15
Tuesday June 13, 2006
3 × 600 free
  1. straight
  2. broken as 4×150, :10 rest
  3. broken as 8×75, :10 rest		 11:00
4 × 25 swim, 100 IM order
Thursday June 8, 2006
5 × 150 free
  Challenge: 200 free		 3:00
4 × 25 swim :30
4 × 100 free
  descending		 2:15
4 × 25 underwater :45
Tuesday June 6, 2006
10 × 50 free
  Challenge: 25 back + 25 breast		 1:10
10 × 50 free
  Challenge: 75 free		 1:05
10 × 50 free
  Challenge: 25 fly + 25 back		 1:00
4 × 25 underwater :45
Thursday June 1, 2006
4 × 200 free
  Challenge: 200 IM		 3:40
4 × 150 free
  Challenge: 200 pull		 2:45
4 × 100 free
  Challenge: 100 IM		 1:50
4 × 50 free
  Challenge: 50 stroke		 :55
Tuesday May 30, 2006
6 × 150 free
  Challenge: 75 stroke + 75 free		 2:45
8 × 100 swim
  Challenge: 50 stroke + 50 free		 2:00
4 × 25 underwater :45
Thursday May 25, 2006
4 × 4 × 100 swim
  descending		 2:00
Tuesday May 23, 2006
4 × 200 free
  Challenge: 250 free		 3:30
4 × 125 IM 2:00
75 stroke 1:30
50 free 1:00
4 × 25 underwater :45
Thursday May 18, 2006
4 × 300 free
  build by 100s		 5:30
100 swim
  stroke		 2:00
Tuesday May 16, 2006
1000 free
  Challenge: 1000 IM		 17:00
500 swim
  Challenge: 500 IM		 9:00
200 swim
  Challenge: 200 IM		 3:30
100 swim
  Challenge: 100 IM		 1:50
50 free
  Challenge: 50 fly		 1:00
Thursday May 11, 2006
8 × 150 swim
  Challenge: 50 fly + 50 back + 50 breast		 2:50
8 × 50 swim
  25 stroke + 25 free		 1:10
Tuesday May 9, 2006
4 × 125 swim 2:05
4 × 100 swim 1:40
4 × 75 swim 1:15
4 × 50 swim :50
4 × 25 swim :25
100 easy
100 sprint! for time
Thursday May 4, 2006
Spiral:
This new set was very well received! The intervals are easy, making the freestyle option accessible to everyone and making stroke options accessible to the more advanced swimmers. Dave's variation is Option 2, IM order. Mike's variation is Option 3, medley relay order.
  100 free
  Option 2: 100 fly
  Option 3: 100 back		 2:00
125 free
  Option 2: 125 back
  Option 3: 125 breast		 2:30
150 free
  Option 2: 150 breast
  Option 3: 150 fly		 3:00
175 free 3:30
75 free
  Option 2: 75 fly
  Option 3: 75 back		 1:30
100 free
  Option 2: 100 back
  Option 3: 100 breast		 2:00
125 free
  Option 2: 125 breast
  Option 3: 125 fly		 2:30
150 free 3:00
50 free
  Option 2: 50 fly
  Option 3: 50 back		 1:00
75 free
  Option 2: 75 back
  Option 3: 75 breast		 1:30
100 free
  Option 2: 100 breast
  Option 3: 100 fly		 2:00
125 free 2:30
25 free
  Option 2: 25 fly
  Option 3: 25 back		 :30
50 free
  Option 2: 50 back
  Option 3: 50 breast		 1:00
75 free
  Option 2: 75 breast
  Option 3: 75 fly		 1:30
100 free 2:00
4 × 50 choice, decending 1:00
Tuesday May 2, 2006
“Odd” practice:
4 × 175 pull
  Challenge: 225 pull		 3:15
125 IM
  Challenge: The hard way: 50 fly + 25 back + 25 breast + 25 free		 2:30
75 stroke
  Challenge: 75 fly		 1:45
4 × 25 underwater :45
Thursday April 27, 2006
5 × 200 free
  Challenge: 200 IM		 3:50
5 × 100 free
  Challenge: 100 IM		 1:50
5 × 50 free
  Challenge: 50 fly		 :50
5 × 25 free
  Challenge: 25 fly		 :30
Tuesday April 25, 2006
3 × 200 free
  Challenge: 250 free		 3:30
200 kick
  Challenge: 250 kick
3 × 150 free
  Challenge: 200 free		 2:45
150 kick
  Challenge: 200 kick
3 × 100 free
  Challenge: 100 IM		 2:00
100 kick
4 × 25 underwater
Thursday April 20, 2006
5 × 200 pull
  Option 1: 200 pull, hard
  Option 2: 250 pull, hard
  Option 3: 150 pull, moderate, recovery		 3:30
100 choice
  Option 1: 100 IM or 100 free, moderate, recovery
  Option 2: 100 swim: 50 fly + 25 back + 25 breast
  Option 3: 100 free, hard		 2:00
This set illustrates the kind of adaptability that must be designed into our typical practices where there are a wide range of abilities. Option 1 is the “standard” practice as written, and is suitable for most of our competitive swimmers and triatheletes. Option 2 is a more advanced variation. The intensity continues into the next set: sprints are all fly, with more restricted breathing than the standard practice. Option 3 is a less intense variation suitable for senior competitive swimmers and fitness swimmers. Via these options the team is able to practice together, on the same intervals, to minimize confusion and maximize support.
10 × 25 sprint!
5-6. not more than 3 breaths
7-8. not more than 2 breaths
9-10. not more than 1 breath		 :35
Tuesday April 18, 2006
5 × 200 free
  decending (Challenge: 75 stroke + 125 free)		 3:30
5 × 100 free
  decending (Challenge: 50 stroke + 50 free)		 1:50
5 × 50 free
  decending (Challenge: 25 stroke + 25 free)		 1:00
Thursday April 13, 2006
400 free
  Challenge: 200 stroke + 200 free		 7:00
2 × 200 free
  Challenge: 100 stroke + 100 free		 3:30
4 × 100 free
  Challenge: 50 stroke + 50 free		 1:45
8 × 50 free
  Challenge: 25 stroke + 25 free		 :55
16 × 25 free
  Challenge: 25 stroke		 :30
Tuesday April 11, 2006
8 × 100 swim
  Challenge: 25 stroke + 75 free		 2:00
6 × 100 swim
  Challenge: 50 stroke + 50 free		 1:50
4 × 100 swim
  Challenge: 75 stroke + 25 free		 1:40
Thursday April 6, 2006
5 × 100 swim
  25 stroke + 75 free		 1:50
200 free
  Challenge: 250 free		 3:30
5 × 25 underwater :45
25 sprint, not more than one breath :45
Tuesday April 4, 2006
3 × 200 free
  Challenge: 250 free		 3:30
4 × 100 free, fast!
  Challenge: 50 fly + 50 free		 1:50
75 free, fast!
  Challenge: 50 fly + 25 free		 1:30
50 free, fast!
  Challenge: 50 fly		 1:10
25 easy 1:00
Thursday March 30, 2006
50 choice
  Challenge: 25 back + 25 free		 :55
100 choice
  Challenge: 50 back + 50 free		 1:50
150 choice
  Challenge: 75 back + 75 free		 2:45
200 choice
  Challenge: 100 back + 100 free		 3:40
250 choice
  Challenge: 125 back + 125 free		 4:35
300 choice
  Challenge: 150 back + 150 free		 5:30
250 choice
  Challenge: 125 back + 125 free		 4:35
200 choice
  Challenge: 100 back + 100 free		 3:40
150 choice
  Challenge: 75 back + 75 free		 2:45
100 choice
  Challenge: 50 back + 50 free		 1:50
50 choice
  Challenge: 25 back + 25 free		 :55
Tuesday March 28, 2006
Practice starts and relay starts
Thursday March 23, 2006
250 pull 4:30
10 × 25 sprint! (choice) :35
200 free 3:30
8 × 25 sprint! (choice) :35
150 LA Combo 3:00
6 × 25 sprint! (choice) :35
100 IM 2:00
4 × 25 sprint! (choice) :35
50 kick 1:15
2 × 25 sprint! (choice) :35
Tuesday March 21, 2006
6 × 50 swim
  25 back + 25 breast; or, Challenge: 25 fly + 25 back		 1:10
6 × 75 swim
  25 back + 25 breast + 25 free; or, Challenge: 25 fly + 25 back + 25 breast		 1:30
6 × 100 IM
  or, Challenge: 6 × 125 IM: 50 fly + 25 back + 25 breast + 25 free		 2:15
4 × 25 underwater :50
25 sprint, not more than one breath :50
Thursday March 16, 2006
5 × 100 choice
  Challenge: 5 × 100 IM		 2:00
10 × 50 choice
  Challenge: 10 × 50 swim: 25 back + 25 breast		 1:05
20 × 25 choice
  Challenge: 20 × 25 fly
  16. not more than 4 breaths
  17. not more than 3 breaths
  18. not more than 2 breaths
  19. not more than 1 breath
  20. no breath		 :35
Tuesday March 14, 2006
5 × 200 pull-to-swim blend:
  1. 200 pull
  2. 50 swim + 150 pull
  3. 100 swim + 100 pull
  4. 150 swim + 50 pull
  5. 200 swim		 4:00
5 × 100 free-to-stroke blend:
  1. 100 free
  2. 25 stroke + 75 free
  3. 50 stroke + 50 free
  4. 75 stroke + 25 free
  5. 100 stroke		 2:00
Thursday March 9, 2006
4 × 500 free
  1. straight
  2. broken as 2 × 250, :15 rest
  3. broken as 5 × 100, :10 rest
  4. broken as 10 × 50, :05 rest		 9:00
Tuesday March 7, 2006
6 × 200 IM
  or, 6 × 200 free		 3:30
2 × 6 × 50 swim :55
Thursday March 2, 2006
8 × 50 pull 1:00
Kristin's ladder:
In this set, as an optional challenge, swim the first 25 of each leg stroke.
  50 swim :55
100 swim 1:50
200 swim 3:40
300 swim 5:30
200 swim 3:40
100 swim 1:50
50 swim :55
8 × 50 swim
  25 stroke + 25 free		 1:05
Tuesday February 28, 2006
8 × 100 free
  or, 8 × 75 free		 1:35
Vanishing 200 IM:
  200 IM 4:40
175 swim: 25 fly + 50 back + 50 breast + 50 free 4:05
150 swim: 25 fly + 25 back + 50 breast + 50 free 3:30
125 swim: 25 fly + 25 back + 25 breast + 50 free 2:55
100 IM 2:20
75 swim: 25 back + 25 breast + 25 free 1:45
50 swim: 25 breast + 25 free 1:10
25 free :35
Thursday February 23, 2006
“Odd” practice:
4 × 175 pull 3:15
125 IM 2:30
75 stroke 1:45
4 × 25 underwater :45
Tuesday February 21, 2006
8 × 125 IM
  The hard way: 50 fly + 25 back + 25 breast + 25 free		 2:40
8 × 75 free
  build by 25s		 1:20
Thursday February 16, 2006
12 × 50 free :55
6 × 100 IM 2:20
4 × 150 swim
  50 back + 50 breast + 50 free		 3:10
Tuesday February 14, 2006
5 × 50 swim
  25 fly + 25 back		 1:00
5 × 200 hard! 3:15
4 × 25 easy :30
Thursday February 9, 2006
10 × 50 pull
  25 easy + 25 hard, maintain stroke count		 1:00
5 × 200 free-to-breast blend:
  1. 200 free
  2. 50 breast + 150 free
  3. 100 breast + 100 free
  4. 150 breast + 50 free
  5. 200 breast		 3:20, 3:30, 3:40, 3:50, (4:00)
4 × 25 underwater :45
Tuesday February 7, 2006
5 × 50 swim
  25 back + 25 breast		 1:10
5 × 75 swim
  25 back + 25 breast + 25 free		 1:30
5 × 100 IM 2:15
5 × 100 free
  descending		 2:00
4 × 25 kick sprint! :45
Thursday February 2, 2006
4 × 125 pull 2:10
100 free 1:45
75 pull 1:20
2 × 50 free :55
8 × 25 sprint! :40
Tuesday January 31, 2006
6 × 100 swim
  25 fly + 75 free		 2:10
6 × 75 swim
  25 fly + 50 free		 1:40
6 × 50 swim
  25 fly + 25 free		 1:10
6 × 25 fly :40
Thursday January 26, 2006
5 × 50 swim
  25 back + 25 breast		 1:10
4 × 200 pull 3:30
100 IM 2:00
50 stroke 1:15
Thursday January 19, 2006
4 × 25 kick :45
100 swim 2:00
400 IM 8:00
300 IM 6:00
200 IM 4:00
100 IM
Tuesday January 17, 2006
8 × 50 swim
1-2. 25 back + 25 free
3-4. 25 breast + 25 free
5-6. 25 fly + 25 free
7-8. 50 free		 1:05
4 × 125 pull 2:20
100 IM 2:20
4 × 100 free
  descending		 2:15
Thursday January 12, 2006
4 × 400 free 7:00
8 × 25 sprint! :35
Tuesday January 10, 2006
4 × 100 free
  build by 25s		 2:00
6 × 125 IM
  double one 25 of your choice		 2:30
4 × 100 free
  descending		 2:15
Thursday January 5, 2006
6 × 100 pull 1:50
6 × 75 “censored IM”
  100 IM order, one stroke missing		 1:40
6 × 50 swim
  25 hard + 25 build		 1:00
6 × 25 underwater
Tuesday January 3, 2006
10 × 100 IM 2:15
10 × 50 swim
  25 stroke + 25 free		 1:05
Thursday December 29, 2005
5 × 50 swim
  25 back + 25 breast		 1:15
4 × 125 pull 2:15
100 swim 1:50
75 pull 1:30
2 × 50 swim 1:00
Tuesday December 27, 2005
6 × 50 swim
1-2. 25 single switch free + 25 free
3-4. 25 shark fin free + 25 free
5-6. 25 triple switch free + 25 free		 1:15
10 × 50 free
1-4. 25 easy + 25 medium
5-8. 25 easy + 25 hard
9-10. 25 easy + 25 sprint!		 1:00
10 × 50 swim
  25 back + 25 breast		 1:10
10 × 50 swim
  25 fly + 25 free		 1:10
Tuesday December 20, 2005
12 × 50 swim :55
2 × 200 swim 4:00
150 swim 3:00
100 swim 2:00
50 swim 1:00
Thursday December 15, 2005
10 × 75 IM (i.e., fly-back-breast) 1:40
50 free 1:00
10 × 25 sprint!
1-2. fly
3-4. back
5-6. breast
7-8. free
9-10. underwater		 :40
Tuesday December 13, 2005
5 × 50 swim
  25 back + 25 breast		 1:15
5 × 50 swim
  25 breast drills + 25 breast
8 × 75 swim
  25 breast kick + 25 breast + 25 free		 1:45
5 × 100 free-to-breast blend:
  1. 100 free
  2. 25 breast + 75 free
  3. 50 breast + 50 free
  4. 75 breast + 25 free
  5. 100 breast		 1:40, 1:45, 1:50, 1:55, (2:00)
The last set is intentionally on a very challenging interval!
Thursday December 8, 2005
4 × 50 swim
  25 drills + 25 swim		 1:15
Waterfall:
1st cycle2nd cycle3rd cycle4th cycle
  400 swim
  400 IM -or- 100 stroke + 300 free		 8:00
200 swim200 swim
  200 IM -or- 50 stroke + 150 free		 4:15
100 swim100 swim100 swim
  100 IM -or- 25 stroke + 75 free		 2:15
2 × 50 swim2 ×50 swim2 ×50 swim2 ×50 swim
  25 fly + 25 free -or- 50 free		 1:00
Tuesday December 6, 2005
3 × 25 kick + 200 pull 4:00
3 × 25 kick + 150 free 3:15
3 × 25 kick + 100 IM 2:30
3 × 25 kick + 50 stroke 1:45
4 × 25 kick :45
25 sprint! :35
Thursday December 1, 2005
  2 × 100 IM 2:15
OR
1 × 200 IM 4:30
4 × 100 pull 1:45
  2 × 100 IM 2:15
OR
1 × 200 IM 4:30
3 × 100 pull 1:40
  2 × 100 IM 2:15
OR
1 × 200 IM 4:30
2 × 100 pull 1:35
  2 × 100 IM 2:15
OR
1 × 200 IM 4:30
1 × 100 pull 1:30
  2 × 100 IM 2:15
OR
1 × 200 IM 4:30
Tuesday November 29, 2005
16 × 25 swim
  400 IM order		 :40
100 swim
  easy, drills
12 × 25 swim
  300 IM order		 :35
100 swim
  easy, drills
8 × 25 swim
  200 IM order		 :30
100 swim
  easy, drills
4 × 25 swim
  100 IM order		 :25
100 swim
  easy, drills
Tuesday November 22, 2005
5 × 50 swim
  25 drills + 25 swim		 1:15
Rollercoaster:
3 × 2 × 50 swim
  25 stroke + 25 free		 1:00
100 swim
  25 stroke + 75 free		 1:45 or 2:00
200 swim
  25 stroke + 175 free		 3:30 or 3:45
100 swim
  25 stroke + 75 free		 1:45 or 2:00
2 × 50 swim
  25 stroke + 25 free		 1:00
Thursday November 17, 2005
4 × 125 free
  25 drills + 25 swim + 25 drills + 50 swim		 2:45
4 × 75 IM (i.e., fly-back-breast) 1:45
75 free 1:30
8 × 50 swim
  turns practice: start & end at halfway line
Tuesday November 15, 2005
6 × 100 IM
  odds reversed (i.e., free-breast-back-butterfly)		 2:15
3 × 200 pull
  maintain stroke count, build by 100s		 3:45
6 × 50 swim
  25 hard through turn + 25 easy		 1:15
Thursday November 10, 2005
8 × 50 swim
  25 free drills + 25 free		 1:15
3 × 400 free
  1. straight
  2. broken as 200+200, :30 rest
  3. broken as 100+100+100+100, :20 rest		 8:00
8 × 25 swim
  odds easy, evens hard
Tuesday November 8, 2005
5 × 100 IM
  25 butterfly drills + 25 back + 25 breast + 25 free		 2:30
10 × 50 swim
  25 butterfly drills + 25 free		 1:15
20 × 25 swim :30 or :45
Thursday November 3, 2005
5 × 200 pull
  maintain stroke count, build by 50s		 3:30
4 × 125 IM, rotating:
  1. 50 fly + 25 back + 25 breast + 25 free
  2. 25 fly + 50 back + 25 breast + 25 free
  3. 25 fly + 25 back + 50 breast + 25 free
  4. 25 fly + 25 back + 25 breast + 50 free		 2:30
3 × 50 free
  decending		 1:00
Having finished a little early, we engaged in a short agegroup-style team building exercise: Coach Mike swam 50 underwater. Dave, Kim, and Craig swam 50 relay underwater.
Tuesday November 1, 2005
10 × 75 swim
  25 stroke + 50 free		 1:30 or 1:40
10 × 50 swim
  25 stroke + 25 free		 1:00 or 1:10
10 × 25 swim
  25 stroke		 :30 or :45
Thursday October 27, 2005
300 pull 5:30
2 × 150 “censored IM”
  50 back + 50 breast + 50 free		 3:00
3 × 100 free 1:30
6 × 50 swim
  25 stroke + 25 free		 1:00
12 × 25 sprint!
1-2. fly
3-4. back
5-6. breast
7-8. free
9. underwater
10-11. free
12. underwater		 :40
Tuesday October 25, 2005
5 × 150 pull
  maintain stroke count, build by 50s		 2:45
5 × 100 free
  descending		 1:45
5 × 50 “rotating medley”
  1. 25 fly + 25 back
  2. 25 back + 25 breast
  3. 25 breast + 25 free
  4. 25 free + 25 fly
  5. 50 fly		 1:00
Thursday October 20, 2005
10 × 50 swim
  25 free + 25 back		 1:05
10 × 50 swim
  25 free + 25 breast		 1:05
10 × 50 swim
  25 free + 25 fly		 1:05
Tuesday October 18, 2005
5 × 200 pull 3:30
100 IM 2:00
Thursday October 13, 2005
4 × 50 kick
  25 easy + 25 hard		 1:20
5 × 100 free-to-breast blend:
  1. 100 free
  2. 25 breast + 75 free
  3. 50 breast + 50 free
  4. 75 breast + 25 free
  5. 100 breast		 2:00, 2:10, 2:20, 2:30, (2:40)
5 × 100 back-to-fly blend:
  1. 100 back
  2. 25 fly + 75 back
  3. 50 fly + 50 back
  4. 75 fly + 25 back
  5. 100 fly		 2:15
4 × 50 free
  descending		 1:00
Tuesday October 11, 2005
4 × 125 IM
  double one 25 of your choice		 2:30
4 × 125 IM
  or, 4 × 100 IM		 2:15
4 × 100 free
  build by 25s		 2:00
25 sprint! :30
Coach Mike's Favorite Warmup
500 free
400 IM drills
  Drill suggestions:
  single-arm butterfly: odd 25s right arm, even 25s left arm
  progressive butterfly:
     kick 1 - no pull, arms out ahead, lift hips
     kick 2 - pull with no breath
     kick 3 - pull and breathe
     repeat
  La la la la, La Combo
  dragonfly: breaststroke pull with dolphin kick
  breaststroke with double kick
  free with head tap
  free with fingertip drag
300 kick
200 back
100 breast
Favorites – “Odd” practice
4 × 175 pull 3:15
125 IM 2:30
75 stroke 1:45
4 × 25 underwater :45
Favorites – “500s” practice
3 × 500 free
  1. straight
  2. broken as 150+150+200, :15 rest
  3. broken as 100+100+100+100+100, :10 rest



Advanced Practices
Wednesday December 6, 2006
30 × 200 swim 2:45
12 × 50 back fly kick w/ fins :50
10 × 100 flutter kick w/ fins 1:40
Monday December 4, 2006
9 × 200 pull 2:45
100 swim
  Challenge: 100 fly		 1:30
100 kick 2:00
Wednesday September 6, 2006
12 × 50 kick 1:05
8 × 100 swim: 75 fly + 25 free 1:45
8 × 75 swim: 50 fly + 25 free 1:20
8 × 50 swim: 25 fly + 25 free :55
8 × 25 fly :30
4 × 25 underwater :35
Friday September 1, 2006
2 × 500 free 7:30
4 × 25 sprint! :30
400 free 6:00
4 × 25 sprint! :30
300 free 4:30
4 × 25 sprint! :30
200 free 3:00
4 × 25 sprint! :30
100 free 1:30
4 × 25 sprint! :30
Friday August 18, 2006
30 × 100 free 1:30
5 × 250 pull 3:30
250 free, broken as 100+50+50+25+25, :05 rest 3:45
Friday August 11, 2006
16 × 100 free 1:25
16 × 75 free 1:05
16 × 50 free :45
16 × 25 free :25
Wednesday August 9, 2006
90 × 100 free 1:30
Monday August 7, 2006
3 × 6 × 150 free 2:00
100 kick 2:00
Wednesday August 2, 2006
10 × 100 free 1:20
50 kick 1:10
10 × 100 IM 1:35
50 kick 1:10
Wednesday July 19, 2006
2 × 6 × 150 free 2:05
100 kick 2:05
Saturday June 24, 2006
50 × 100 free 1:30
Wednesday June 21, 2006
12 × 75 free 1:15
12 × 50 kick 1:05
12 × 75 free 1:10
12 × 50 back 1:00
12 × 75 free 1:05
Monday June 19, 2006
24 × 200 free 2:50
Saturday June 17, 2006
40 × 100 free 1:30
Friday June 16, 2006
2 × 10 × 200 IM 3:40
12 × 50 kick 1:05
Wednesday June 14, 2006
10 × 250 free 3:30
10 × 100 free 1:20
50 kick 1:10
Monday June 12, 2006
24 × 200 free 2:55
Wednesday May 31, 2006
10 × 100 free 1:20
50 kick 1:10
3 × 200 free 3:00; 2:50; 2:40
2 × 100 free 1:30; 1:25; 1:20
4 × 50 free :45; :45; :40
8 × 25 free :30; :30; :25
rest 1:00
12 × 50 kick 1:05
Monday May 1, 2006
12 × 50 swim
  25 back + 25 breast		 :55
Bill's favorite “Broken 400s” set:
10 × 125 pull 1:50
100 free 1:30
75 pull 1:10
2 × 50 free :50
rest :20
250 pull 3:45
250 swim 3:45
200 pull 3:00
200 swim 3:00
150 pull 2:15
150 swim 2:15
100 pull 1:30
100 swim 1:30
50 pull :45
50 swim :45
12 × 50 kick 1:10
Wednesday April 26, 2006
10 × 100 swim
  50 back + 50 breast		 1:55
5 × 100 free-to-breast blend:
  1. 100 free
  2. 25 breast + 75 free
  3. 50 breast + 50 free
  4. 75 breast + 25 free
  5. 100 breast		 1:30, 1:35, 1:40, 1:45, (1:50)
Bill's favorite “Broken 400s” set:
10 × 125 pull 1:50
100 free 1:30
75 pull 1:10
2 × 50 free :50
rest :20
Monday April 24, 2006
8 × 200 IM 3:30
2 × 250 free 3:45
50 easy 1:00
3 × 200 free 3:00
50 easy 1:00
4 × 150 free 2:15
50 easy 1:00
5 × 100 free 1:30
50 easy 1:00
6 × 50 free :45
50 easy 1:00
Wednesday April 19, 2006
8 × 100 free 1:25
50 kick 1:10
Diana's “really, really EASY,” laid back IM set:
  40 × 50 swim, 200 IM order
  1, 5, ... 50 fly
  2, 6, ... 50 back
  3, 7, ... 50 breast
  4, 8, ... 50 free		 1:00, 1:00, 1:00, :55, ...
40 × 25 sprint!
1-10. fly
11-20. back
21-30. breast
31-36. free
37-40. free, no breath		 :30
Monday April 17, 2006
6 × 100 swim
  50 back + 50 breast		 1:50
8 × 250 pull 3:45
250 free, broken as 100+50+50+25+25, :05 rest 4:00
10 × 50 kick 1:10
Friday April 7, 2006
4 × 200 free 2:45
200 kick 4:30
Wednesday April 5, 2006
10 × 100 free 1:25
75 free 1:05
50 free :45
25 easy :45
10 × 50 kick 1:10
500 back
500 breast
Friday March 31, 2006
Bill's “The Abuser” set:
  500 free 7:55 (1:35 pace)
5 × 100 free 1:25
rest 1:00
400 free 6:20 (1:35 pace)
6 × 100 free 1:25
rest 1:30
300 free 4:45 (1:35 pace)
7 × 100 free 1:25
rest 2:00
200 free 3:10 (1:35 pace)
8 × 100 free 1:25
rest 2:30
100 free 1:35
9 × 100 free 1:25
Wednesday March 29, 2006
5 × 300 free 4:30
5 × 300 free 4:20
5 × 300 free 4:10
Friday March 24, 2006
Bill's favorite “Broken 400s” set:
6 × 125 pull 1:50
100 free 1:30
75 pull 1:10
2 × 50 free :50
rest :20
Bill's favorite “Broken 400s” stroke set:
6 × 125 swim
  25 fly + 25 back + 25 breast + 50 free		 2:00
100 IM 1:40
75 swim
  25 fly + 25 back + 25 breast		 1:20
50 swim
  25 fly + 25 back		 1:00
50 swim
  25 breast + 25 free		 1:00
rest :30
Wednesday March 22, 2006
16 × 75 free 1:05
12 × 50 kick 1:05
5 × 200 free-to-breast blend:
  1. 200 free
  2. 50 breast + 150 free
  3. 100 breast + 100 free
  4. 150 breast + 50 free
  5. 200 breast		 3:00, 3:10, 3:20, 3:30, (3:40)
Kristin's other ladder:
2 × 100 swim 1:30
200 swim 3:00
300 swim 4:30
200 swim 3:00
100 swim 1:30
100 kick 2:15
Monday March 20, 2006
8 × 50 kick 1:10
100 swim 1:35
3 × 5 × 200 swim 2:50
rest :50
5 × 100 swim 1:30
rest 2:00
Wednesday March 15, 2006
12 × 50 swim
  25 back + 25 breast		 1:05
Kristin's other ladder:
4 × 100 swim 1:30
200 swim 3:00
300 swim 4:30
200 swim 3:00
100 swim 1:30
100 kick 2:15
12 × 50 choice :55
Monday March 13, 2006
10 × 50 swim
  25 stroke + 25 free		 1:00
5 × 100 IM 1:45
7 × 300 pull-to-swim blend:
  1. 300 pull
  2. 50 swim + 250 pull
  3. 100 swim + 200 pull
  4. 150 swim + 150 pull
  5. 200 swim + 100 pull
  6. 250 swim + 50 pull
  7. 300 swim		 4:30
5 × 200 pull-to-swim blend:
  1. 200 pull
  2. 50 swim + 150 pull
  3. 100 swim + 100 pull
  4. 150 swim + 50 pull
  5. 200 swim		 3:00
3 × 100 pull-to-swim blend:
  1. 100 pull
  2. 50 swim + 50 pull
  3. 100 swim		 1:30
Friday March 10, 2006
9 × 400 pull-to-swim blend:
  1. 400 pull
  2. 50 swim + 350 pull
  3. 100 swim + 300 pull
  4. 150 swim + 250 pull
  5. 200 swim + 200 pull
  6. 250 swim + 150 pull
  7. 300 swim + 100 pull
  8. 350 swim + 50 pull
  9. 400 swim		 6:00
10 × 100 IM 1:45
Wednesday March 8, 2006
10 × 50 kick 1:10
10 × 200 free 3:00
10 × 100 free 1:30
10 × 50 free :45
10 × 25 free :25
Tuesday March 7, 2006
50 × 100 free 1:40
10 × 150 kick w/ fins 2:30
Wednesday March 1, 2006
Kristin's ladder:
2 × 50 swim :45
100 swim 1:30
200 swim 3:00
300 swim 4:30
200 swim 3:00
100 swim 1:30
50 swim :45
10 × 50 kick 1:10
3 × 500 free 7:15
5 × 50 free :40
5 × 50 free :45
Tuesday February 28, 2006
5 × 100 free-to-breast blend:
  1. 100 free
  2. 25 breast + 75 free
  3. 50 breast + 50 free
  4. 75 breast + 25 free
  5. 100 breast		 1:30, 1:35, 1:40, 1:45, (1:50)
Bill's 5-4-3-2-1:
  500 pull 7:30
500 swim 7:30
400 pull 6:00
400 swim 6:00
300 pull 4:30
300 swim 4:30
200 pull 3:00
200 swim 3:00
100 pull 1:30
100 swim 1:30
6 × 75 swim
  25 fly + 25 back + 25 free		 1:20
Monday February 27, 2006
Mike's ladder:
3 × 100 IM 1:45
200 IM 3:30
300 IM 5:15
300 pull 4:30
200 pull 3:00
100 pull 1:30
12 × 50 choice :55
10 × 50 kick 1:10
Friday February 24, 2006
8 × 250 pull 3:45
250 free, broken as 100+50+50+25+25, :05 rest 4:00
12 × 50 choice :55
10 × 50 kick 1:10
Wednesday February 22, 2006
8 × 50 kick 1:10
100 free
  hard!		 1:40
  5 × 100 free 1:25
10 × 50 free :45
  4 × 100 free 1:25
8 × 50 free :45
  3 × 100 free 1:25
6 × 50 free :45
  2 × 100 free 1:25
4 × 50 free :45
  1 × 100 free 1:25
2 × 50 free :45
12 × 75 swim (choice) 1:20
10 × 50 kick 1:10