4-23-24 Flowery Freestyle Fun

Warm-Up 1000/25:00

2x Rounds

1x300 Free Loosen @ 6:00-7:00 

1x200 K/S 

Main Set 3000/60:00

16x50 @5-10s -25 I.M -25 Free

4x100 @15s Desc. 1-4 Free w/ Fins and Pads

4x75  @10-15s Desc. 1-4 Free w/ Fins

4x50  @10s Build to Fast w/ Pads

12x25 @10s -O Fast Fly -E Smooth Free

12x25 @10s Backstroke 2 Fast 1 Smooth

12x25 @10s Breaststroke 3 Fast 1 Smooth

12x25 @15s Free All Fast

Cool Down 300/6:00

6x50 Choice Smooth 

4300 Yards 91 Minutes

4-20-24 Current Crush

Warm-Up 600/15:00

1x200 loosen

1x200 Kick

1x200 Pull

Main Set 3000 /70:00

3x100 @10s  Free Desc.1-3

10x25 @10s -O Free Build -E No Free

8x25  @5s I.M by 25

6x25  @5-10s Desc.1-4 Hold Pace 5-6

1x300 @10s Choice Kick Build

8x50  @10-15s Choice Stroke Drill/Build by 25

6x50  @10s I.M Switch

4x50  @10s Free Desc.1-4

2x200 @15s-20s Free Build

3x100 @10-15s I.M Desc.1-3

4x50  @10s No Free Desc. 1-4

Cool Down 300/6:00

4x75 -Free Breathing 3/5/3 per 25

3900 Yards 91 Minutes

4-17-24 Endurance Elevation Excursion

 Warm-Up 1000/25:00

1x300 Free

1x200 Kick

4x75 @15s Rollin I.M (Fly-Bk-Br, Fr-Fly-Bk .. ect)

4x25 @10s Build to Fast

4x25 @15s Choice Stroke Sprint Cycle 

Main Set 2500/60:00

2x50  @5-10s Free Kick #1.70% #2.80%

1x100 @10s Choice Kick Cruise

4x50  @10s -25 I.M -25 Free 

2x100 @30s I.M Fast

3x100 @10-15s Free Desc. 1-3

1x300 @30s Free Build by 75

4x100 @15s -O I.M Fast -E Smooth Free

2x200 @15s Free I.M

5x100 @10-15s Free Desc.1-4 Hold Pace for 5

 

Warm Down 450/10:00

1x100 @20s Kick

2x75   @15s No Free

2x50  @ 10sFree

4x25  @10sDolphin dive

3950 Yards 95 minutes

4-16-24 Tidal Power Pulse

Warm-Up  900/25:00

1x200 Choice Swim

1x200 Kick

1x200 Pull

4x75 -25 Scull -50 Build

Main Set 2700/60:00

8x25 @10s Choice Kick -Odds Fast

4x50 @10s  Choice Kick -Odds fast

1x100 @20s-Smooth, Choice Swim

6x50  @10s Choice Stroke Build Each to fast

4x75  @10s  3 at 80% One Smooth

4x75  @15s  3 at 90% One Smooth

4x75  @20-30s  3 ALL out one Smooth

1x200 @30s Choice Active Recovery

4x50  @10s  3 at 80% One Smooth

4x50  @15s  3 at 90% One Smooth

4x50  @20s  3 ALL out one Smooth

1x200 @30s Choice Active Recovery

Warm-Down 300/6:00

4x25 double arm back Stroke w/ a breast kick

4x25 Dolphin dive 

1x50 Kick

1x50 Swim

3900 Yards 91 Minutes