Here are workouts for anyone on Holiday. The times are short course meters. If you are in a yards pool adjust the times about 10 %.

CLOVIS  WORKOUT WEEK1 

Actual

            3x400 swim

            300 Pull

            200 fly k on back

            100 IM Drill

[1800]

            6x50 IM FIOT

[300]

8x150 (2 each (K-D-K, D-S-D,S-D-S,SWIM)

[1200]

6x100 ( 1:35 /1:40/1:50)

R:60

4x75 ( 1:10 / 1:20 / 1:25 )

            R:30

2x50 @ 2:00

[1000]

200 EZ

[200]

[[4500]]

Planned

WARM UP:

4 X 200 @ 4 MIN.A / 4:30B / 4:30C [DOING 4 X150 (25 LEFT, 25 RIGHT, 25 UNDERWATER RECOVERY / 75 SWIM)]

• 50 LEFT ARM / 50 RIGHT ARM UNDERWATER RECOVERY
• 50 UNDERWATER RECOVERY (BOTH ARMS) / 50 SWIM

[800]

[C 600]

4 X 100 KICK @ 2:30A / 2:40B / 2:55C (3 X 100)

• 25 RIGHT SIDE/ 25 LEFT SIDE/ 25 ON BACK / 25 STOMACH
• ODD FREE / EVEN FLY

[400]

[C 300]

4 X 50 @ 1:30A / 1:40B,C

·         12.5 HEAD UP (HEAD STAYS STRAIGHT) / 12.5 SWIM X 2

[200]

MAIN SET:

4 X 300 @ 5:00A - 5:30A / 5:15B,C – 5:45B,C / C DOING 4 X 250

·         100 KICK / 100 SWIM / KICK

·         PULL / SWIM / PULL

·         2 SETS FREE STYLE / 2 SETS BACKSTROKE

[1200]

[C 1000]

8 X 150 @ 2:30A / 2:40B,C [C DOING 8 X 100 (50 DRILL / 50 SWIM)]

• 75 DRILL / 75 SWIM (IM ORDER)
• DRILL:
  • FLY, BACK, AND FREE: 25 RIGHT / 25 LEFT / 25 3 RIGHT 3 LEFT
  • BREASTROKE: 25 TWO KICKS ONE PULL / 25 2 NEW MEXICO COUNT / 25 1 NEW MEXICO COUNT

[1200]

[C 800]

200 COOL DOWN

[200]

[4000] / [C 3100]

CLOVIS  WEEK 1 

WARM UP:

12 X 75 @ 1:25A / 1:30B,C / C IS DOING 12 X 50 (25 FREE/ 25 REVERSE IM)

• 3 SWIM / 3 KICK / 3 DRILL / 3 SWIM:
  • 25 FREE/ 25 REVERSE IM ORDER/ 25 FREE
  • DRILL FOR FLY, BACK, FREE: 3 RIGHT / 3 LEFT
  • DRILL FOR BREAST 2 KICKS 1 PULL

[900] / [C 600]

8 X 100 @ 1:50A / 2:00B / 2:10C (C IS DOING 7 X 100)

• 50 ONE COUNT SHOULDER CATCH UP / 50 SWIM
• ODD FREE / EVEN BACK

[800] / [C 700]

MAIN SET:

3 X 500 FREE @ 7:00A / 7:15B,C / C IS DOING 3 X 400 (150 K / 100 D / 150 SW)

• 200 KICK / 100 DRILL / 200 SWIM

[1500] / [C 1200]

600 @ NO INTERVAL (A,B) C IS DOING 500 BY 100’S

• 200 FREE / 200 BACKSTROKE

[600] / [C 500]

200 COOL DOWN

[200]

[4000] / [C 3200]

CLOVIS   WEEK 1 

Actual

12 x 100 3 Fr 3 Bk 3 Fr 3 Bk ( 1:45 /1:50/2:00)

2x        [8x25 k u/o :50/:60

            [6x50 FIOT IMO 1:10 / 1:30

            [ 8x50 Fl Dr /Sw 1:20 / 1:40

            [6x50 Bk k/Sw 1:20 / 1:40

            [ 8x25 Br Dr /Sw :50/:60

200 EZ

3200

WARM UP:

            12 X 100 @ 1:50A / 2:00B / 2:10C

·         2 X 100 FREE DRILL: 25 LEFT ARM PULL / 25 RIGHT ARM PULL / 25 FAST LEGS SLOW ARMS / 25 SWIM

·         2 X 100 IM ORDER DRILL:

o        FLY – 25 RIGHT ARM PULL, 25 LEFT ARM PULL, 25 UNDERWATER RECOVERY, 25 SWIM

o        BACK – 25 RIGHT ARM PULL, 25 LEFT ARM PULL, 25 DOUBLE ARM PULL, 25 SWIM

o        BREAST – 25 HANDS TO SIDE KICK, 25 SLIDER, 25 FREE LEGS WITH BREAST PULL / 25 SWIM

[1200]

MAIN SET:

            200 FREE @ 3:00A / 3:10B/ 3:20 C

2 X 100 KICK @ 1:50A / 1:55B / 2:00C

4 X 50 DRILL / SWIM BY 25 @ 50A / 55B / 1:00C

8 X 25 START FROM MIDDLE OF THE POOL TO WORK TURNS @ 30

REPEAT X 3

·         200 FREE BREATH 3, 5 BY 25

·         2 X 100 KICK W/O KICK BOARD: 12.5 UNDER WATER FLY KICK / 12.5 FREE KICK

·         4 X 50 DRILL: 25 HEAD UP FREE / 25 SWIM

·         8 X 25: 2 TURNS OF EACH STROKE

[2400]

            START WORK:

·         4 FORWARD JUMPS FROM START POSITION OFF THE BLOCKS

·         8 STARTS: 2 OF EACH

200 COOL DOWN

[200]

[3600] PLUS STARTS

CLOVIS  WEEK 1 

Acutal:

8x100   2Fr ( 1:40 /1:50/1:55)

            2Bk( 1:45 /1:55/2:00)

            2Fr( 1:40 /1:50/1:55)

            2Bk( 1:40 /1:50/1:55)

200 IM Dr

9x50 FIOT IMO :60

7x50 2FR 2Br 2Bk 1Fl

[1800]

8x        [25    K U/O                               :60        ]

            [25 12.5 U /12.5 Tempo BK       :55        ]

                                                                        ]

2 x 50 EZ 1:10                                                    ] All with Fins

                                                                        ]

7x        [25    K Blast                             :60        ]          

            [25  Sw Bk Blast                       :55        ]

50 EZ

[900]

3 x 200  D1 à 4  @ 2:45/2:55/ 3:00

100 EZ

[700]

[[3400]]

WARM UP:

            16 X 75 @ 1:20A,B / 1:30C (C WILL DO 12 X 75)

·         25 KICK / 25 DRILL / 25 SWIM

·         25 DRILL / 25 SWIM / 25 KICK

·         REPEAT X 8

·         REVERSE IM ORDER

o        FREE DRILL – HEAD UP UNDER WATER RECOVERY

o        BREAST DRILL – HEAD UP SCULLING

o        BACK AND FLY DRILL – 3 RIGHT ARM, 3 LEFT ARM, 3 DOUBLE ARM PULL

[1200] / [900C]

MAIN SET:

            300 SWIM @ 4:45A,C / 5:00B / C WILL DO 250)

            4 X 75 IM (25 FLY / 25 BACK / 25 BREAST) @ 1:30 A,B,C

            REPEAT X 3

[1800] / [1650 C]

            40 X 25 @ 30 A,B / 40 C

·         3 SWIM / 2 KICK

·         ODD SETS FREE / EVEN SETS BACK

·         GREAT TECHNIQUE ON ALL SWIMS

o        STRONG KICK PAST FLAGS OFF EACH WALL

o        STEADY KICK

o        STEADY HEAD POSITION

[1000]

200 COOL DOWN

[200]

[4200] / [3550 C]

CLOVIS  WEEK 1 

WARM UP:

            600 @ 9:00A,B,C (C WILL DO 500)

·         200 KICK CHOICE

·         100 IM

·         300 SWIM FREE

400 @ 6:00 A,B,C (C WILL DO 350)

·         200 IM KICK

·         200 FREE BREATH 3 / 5 BY 25 WITH UNDER WATER FLY KICKS PAST FLAGS

200

·         200 REVERSE IM

[1200] / [1050 C]

MAIN SET:

            4 X 200 @ 4:50A / 5:00B,C / C WILL DO 150

·         100 DRILL FLY / 100 SWIM FREE

o        FLY: 25 SLINKY FLY / 25 UNDERWATER RECOVERY (RAINBOW, DIAMOND, SOLDIER MOTION) / 25 FREE LEGS FLY ARMS / 25 TWO KICKS TWO STROKES FLY

[800] / [600 C]

            4 X 150 @ 4:00A,B / C 4:50 (C WILL DO 3 X 150)

·         75 DRILL BREAST / 75 SWIM FREE

o        BREAST: 25 HEAD UP SCULL W/ MIN. FREE KICK / 25 SLIDER / 25 TWO COUNT BREAST STROKE (7 SQUEEZES WHEN GLIDING IN STREAMLINE POSITION DURING 2 COUNT)

[600] / [450 C]

            20 X 25 KICK @ 45  w fins

·         4 NON FREE / 4 FREE

[500]

            600 PULL