12-1-25 Pop And Power

Warm Up 850/20:00

300 Choice Loosen

4x50 @:10s Rest -25 Kick -25 Swim

4x50 @:10-15s Rest Drill #1.-3R 3L #2. Zipper #3. Fingertip Drag #4.Catch Up

6x25 @:10-15s Rest -Odds 1st 10 Yards Fast -Evens Last 10 Yards Fast 

Pre Set 600/15:00

4x25 @:10s Rest Kick Build to Fast

4x50 @:15-20s Rest  Choice Stroke -25 Build -25 Fast 

4x25 @:15-20s Rest Drill - Fast

2x100 @:15s Rest -25 Sprint -75 Distance Per Stroke

Main Set 1400/30:00

8x25 @:15s Sprint Cycle (-½ Fast/½ EZ, -½ EZ/½ Fast, Build, Sprint)

4x50 @:20-30s Rest -25 Build -25 Sprint

6x50 @:10-15s Rest Descend 1-4 Hold Pace 5-6

4x25 @:10-15s Rest Max U/W Dolphin Kick -transition into 6-kick switch

2x100 @:15s  Rest  #1. -25 Kick -25 Drill -50 Swim #2. Negative Split

8x25 @:15s Rest -Odds Build -Evens Sprint

4x50 @:10s Rest Pull W/ Buoy #1. Buoy at Ankles #2. Buoy at Knees #3. Buoy at Thighs #4. No Buoy - Over Kick

Kick 600/15:00

3x100 @:15s Rest Push And Glide As Far as possible off of Each wall Smooth Kick

6x50 @:15s Rest -Odds Swim Drill -Evens Kick Build

Cool Down 200/5:00  

4x50 Choice 

3650 Yards 85 Minutes

11-29-25 Effort Over Comfort

Warm Up 750/15:00

5x150 @:15s Rest

#1.Swim #2.Kick #3.Drill #4.Pull #5.Swim

Main Set 3200/70:00

4 Rounds 

8x25 @:10s Rest Kick -Odds Strong -Evens Smooth

4x50 @:10s Rest Descend 1-4

2x100 @:10-15s Rest 80% Hold Pace & Stroke Count

1x200 @:15s Rest Pull Breathing 3/5 By 50

Cool Down 200/5:00

100 Kick 

100 Choice

4150 Yards 90 Minutes

11-26-25 Aerobic Engine Builder

Warm Up 900/25:00

400 Every 4th 25 No Free

300 Pull -50 Breathing to the right -50 Breathing to the left

200 Kick

Drill 500/10:00

8x25 @:10-15s Rest

-Odds Freestyle with a Dolphin Kick, 1 Dolphin Kick per Stroke -Evens Fist Drill

4x50 @:10-15s Rest -Odds Finger Tip Drag -Evens 3 Pulls 6 Kicks

1x100  Distance per Stroke -Reduce strokes by 2 each 25 if possible 

Aerobic 1000/25:00

Pick a pace you can hold but don’t want to hold.

Think 80% effort, ~10s rest per 100 if these were repeats.

Example:

1:30 Per 100 =400 @6:00, 300  @4:30, 200 @3:00

1:45 per 100 =400 @7:00, 300 @5:15, 200 @3:30

2:00 Per 100 =400 @8:00, 300 @6:00, 200 @:4:00

1x400 @

1x300 @

1x200 @

1x100 Active Recovery  

Speed 1100/30:00 

2x200 @:20s Rest #2 Faster than #1

3x100 @:15s Rest Descend 1-3

4x50 @:10-15s Rest Descend  1-4

8x25 @:15s Rest Choice Stroke -Odds Fast -Evens Smooth

Cool Down 200/5:00

4x50 Choice 

11-24-25 Progressive Power Play

Warm Up  900/25:00

300 Choice Loosen -Mix it up 

4x75 @:15s Rest Choice Stroke -Odds -50 Kick -25 Swim  

-Evens -25 Swim -50 Kick 

4x50 @:10-15s Rest Descend 1-4 Free or Choice Stroke

4x25 @:10s Rest  I.M #1 Fly: 3R/3L #2 Back: 3 Strokes / 6 Kicks #3 Breast: 1 Pull / 2 Kicks #4 Free: Fingertip Drag

Pre Set 700/15:00

4x50 @:15s Rest I.M Order Kick/Drill 

6x50 @:10-15s Rest  I.M Switch (Fly/Back Back/Breast Breast/Free)

8x25 @:15s Rest Choice Stroke -Odds -Build

Main Set 2100/50:00

3 Rounds

1x200 @:20s Choice Stroke Build by 50 (last 50 85%)

2x100 @:15s I.M 

4x50 @:15s Rest Choice Stroke Sprint Cycle(-25 Fast -25 Ez -25Ez -25 Fast -50 Build -50 Sprint)

1x100 @ Active Recovery #1.Kick #2. Pull #3.Swim 

Cool Down 200/5:00

4x50 Choice 

3900 Yards 95 Minutes