Here is an idea of what you can expect as far as a workout as written by each of our coaches.
Cocah Tom - Wednesday nights - 7:00 - 8:30
Warmup of 600 yards, incorporating some drills
10X50’s, odds-freestyle, evens-stroke of choice
4X400, odds@pace, evens-broken @ 200 w/ second 200 faster than first
4X200, odds-kick, evens-broken @ 100 w/ second 100 faster than first
4X100, odds-IM, evens-broken @ 75, last 25 – sprint
Cooldown, 200 swim
Total: 4100 yards (yardage and intervals are modified based upon skill level)
Coach Ben - Saturday Mornings - 7:30 - 9:00
Warm Up: 300 Swim
5 x 50 Stroke @ :45 / 1:00 / 1:15
Main Set: 4 x 100 Free @ 1:20 / 1:40 / 2:00
3 x 200 Free @ 2:40 / 3:00 / 3:20
2 x 300 Free @ 4:00 / 4:20 / 4:40
1 x 400 Free @ 5:20 / 5:40 / 6:00
50 Easy
5 x 100 I.M. SPRINT @ :20 REST
Kick/Pull Set: 3 x 100 Kick (Descend each 100) @ :10 REST
3 x 100 Pull (Descend each 100) @ :10 REST
Cool Down: 300 Easy Swim
Coach Mike - Friday evenings - 7:00 - 8:30
600 Warm up
6 x 200 choice 3:20 / 3:30 / 3:50 / 4:00
8 x 100 IM 1:30 / 1:40 / 1:50 / 2:00
10 x 50 Easy/fast :40 / :50 / 1:00 / 1:10
12 x 25 Sprint :30, Hit the wall before :20
300 kick/pull
3700 with warm up
Coach Don - Weekday Mornings (Each weekday is different, dist, sprint, stroke, etc) - 5:45 - 7:15
A Friday workout:
600 Warm up
4 x 100 1:20 / 1:30 / 1:40 / 1:50 / 2:10
4 x 50 from a dive :45 / :50 / :55 / 1:00 / 1:10
4 x 100 1:20 / 1:30 / 1:40 / 1:50 / 2:10
4 x 50 from a dive :50 / :55 / 1:00 / 1:05 / 1:15
4 x 100 1:20 / 1:30 / 1:40 / 1:50 / 2:10
4 x 50 from a dive :55 / 1:00 / 1:05 / 1:10 / 1:20
5 x Pull 1 x 200 w/ 5 - 10 pushups or pull outs
12 x 50 Kick 12x50 1:00 - 1:10
8 x 50 :35 / :40 / :45 / :50 / 1:10
4400
Coach Bethany - Monday and Wednesday Evenings - 7:00 - 8:30pm
Warm-up:
800
Freestyle set:
2 * 225 pace
200 hard
150 easy
100 pace
50 pace
2 * 175 pace
150 hard
100 easy
50 pace
2 * 125
100 hard
50 easy
2 * 75
50 hard
100 easy
Kick set:
8 * 75
odds 25 hard, 25 easy, 25 hard
evens 25 easy, 25 hard, 25 easy
Breath control:
8 * 25 odds no breath fly, free and/or underwater
evens easy breath as much as you want
Warm down:
100 easy
Total: 4000 for fastest 2 lanes