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js_110901_tridentsc.pdf
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AA level swimmers, 12-13 years. 3,300Y main set, ascending intervals with descending speed of swims. Workout includes a fly set and a sprint set (with fins) prior to the main set. 5,500Y total, 96 minutes. PDF version.
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Category: Senior,
Physiotype: Middle Distance,
Season: Early Season,
Stroke: Free
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Coach: Jack Simon
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js_110831_tridentsc.pdf
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AA level swimmers, 12-13 years. 1,600Y IM main set; 1,200Y hypoxic pull set; 4,700Y total, 96 minutes. PDF version.
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Category: Senior,
Physiotype: Strokers,
Season: Early Season,
Stroke: IM
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Coach: Jack Simon
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js_110830_tridentsc.pdf
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AA level swimmers 12-13 years. Main set = 4,200Y, swim/drill. Total = 5,900Y, 94 minutes.
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Category: Senior,
Physiotype: Middle Distance,
Season: Early Season,
Stroke: Free
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Coach: Jack Simon
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js_110829_tridentsc.pdf
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AA level swimmers, 12-13 years. 1,800Y kick set (with snorkels), 1,500Y drill set, 1,200 swim set, 5,300Y total in 98 minutes. PDF version.
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Category: Senior,
Physiotype: Middle Distance,
Season: Early Season,
Stroke: General
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Coach: Jack Simon
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KG-110804-1130.pdf
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110804 SCM Challenging main set of 100's. 400 WU, 2 pre-sets of 500 each, 1,600 main set, 3,100M total 59 minutes. See Workout Notes for main set intervals.
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Category: Masters,
Physiotype: Middle Distance,
Season: Mid Season,
Stroke: Free
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Coach: Kyle Gorham
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KG-110804-1130.pdf
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#1130 Thurs SCM. 1,600M Main set: a pyramid, on a desc. interval. Challenging! Keeps you thinking throughout. Goal is to hold the same pace throughout entire set as the intervals get tougher. Good for both middle distance and distance swimmers. 3,100M total, 59 minutes. PDF version.
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Category: Masters,
Physiotype: Middle Distance,
Season: Mid Season,
Stroke: Free
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Coach: Lucy Johnson
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10000000295.pdf
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Distance IM work. 6,400SCY, 120+ minutes. Descending intervals for 4,000 main IM set.
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Category: Senior,
Physiotype: Strokers,
Season: Early Season,
Stroke: IM
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Coach: Community Database
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10000000158.pdf
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Sprint Freestyle LC Meters 120+ Minutes 6450m Lactate / High Quality Set
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Category: Senior,
Physiotype: Sprinters,
Season: Mid Season,
Stroke: Free
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Coach: Community Database
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10000000148.pdf
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Individual Medley SC Yards 120+ Minutes 8,600Y Killer IM workout,
Main set = 6,000Y of IM. Ouch!
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Category: Elite,
Physiotype: Strokers,
Season: Mid Season,
Stroke: IM
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Coach: Community Database
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10000000144.pdf
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Middle Distance Free SC Yards 120+ Minutes 13,000Y Middle season aerobic.
Main set = 7,000Y, 1/2 swim, 1/2 pull with paddles.
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Category: Senior,
Physiotype: Middle Distance,
Season: Mid Season,
Stroke: Free
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Coach: Community Database
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