• 300 m warm up varied strokes no complete breaststroke, arms only.

• No devices such as paddles, floats, fins, or kick boards.

• 500 m swimming, today all crawl

• 4 x 25 in 16 sec. on 30

• 3 x 50 in 44 sec. on 1:30

• 2 x 75 in ? no longer watching the clock on 2 min.

• 1 x100 holding form. Am I ever out of shape.

• 200 m very sloppy swim.

• 200 Warm up 2 x 100, 25 Free, 25 Kick, 25 Arms only, 25 free, 10 sec rest

• 1 x 200 Free 20 sec rest

• 2 x 100 Free 20 sec rest

• 3 x 50 Free 20s rest

• 250 Cool down

• 300m Warm up 100m Crawl, 50m Catch up crawl, 50m Breast using dolphin kick, 50m Scull & flutter kick on the back, 50m Crawl.

• 500m Workout,

• 20 x 25m on 30 seconds, first 5 fly, next 15 crawl

• 200m cool down loosen up.

• 250 warm up front crawl bilateral breathing.

• 500 meter work out

• 10 x 50m crawl on 60 seconds

• 250 cool down very loose.

• WU with fins 150m Crawl and 50m crawl kick

• 600m with fins Crawl 6 x 100 on 1:50 descending times

• 200m Crawl cool down no fins

• WU 200 increasing to 75% speed

• 6 x 100 with 30 sec rest 85% speed

• 200 cool down last 100m no paddles

To me this is the best way to determine your race pace in a pool, swim a straight 1,000 (hard swim) and record your time. Divide the time by 10 to get your 100 race pace time. This is now your race pace time for the 100. If your time works out to be 1:40 you do your 10 x 100 with a 10 sec rest on 1:50, if 1:20 repeat on 1:30.

• Crawl 1 x 400 Warm up

• Crawl 4 x 300 = 1,200 RP on 45sec rest

• Crawl 4 x 200 = 800 RP on 30sec rest

• Crawl 4 x 100 = 400 RP on 15sec rest

• Crawl 1 x 400 = 400 cool down easy swim

total 3,200