2-27-21 - Sprint IM & Free

Warm-up: 1000/19:00+

200 Swim

200 Kick

200 IM - Drill, Swim

200 Pull

200 Swim

Sprint IM: 2000/41:00+

2 Rounds: 

2x25 Fast Fly @ :30/:35

1x150 as: 50 Back, 50 Breast, 50 Free @ 2:15-3:15

2x25 Fast Fly @ :30/:35

2x25 Fast Back @ :30/:35

1x100 as: 50 Breast, 50 Free @ 1:30-2:10

2x25 Fast Fly @ :30/:35

2x25 Fast Back @ :30/:35

2x25 Fast Breast @ :30/:35

1x50 Free @ :45-1:05

8x25 Fast - 2 of each @ :30/:35

2:00r

1x200 IM or 2x100 IM - Fastest Possible

OR

Sprint Free: 2000/34:30+

2 Rounds: 

6x25 All Out Free Kick w/Board @ :30/:35

4x25 Fastest Possible @ :30/:35

1x350 Pull - Max Power + Accelerate Turns @ 5:15-7:00

4x25 Max Efficiency - 3 Breaths or less @ :30/:35

6x50 O:Fastest Possible  E:Active Recovery @ :50/1:00

2-25-21 - Getting Warmer... Time to go FASTER - Sprint Free or Stroke

Warm-up: 1000/20:00+

400 Loosen

4x50 w/PB as: 25 Scull, 25 Max Power @ 1:15

200 Strong Kick

4x50 Desc. 1-4 @ 1:00

Kick to Pull: 600/13:00+

2 Rounds: Fins, Paddles Optional

2x25 All Out Kick @ :35

2x25 as: 12.5 All Out HL Kick, 12.5 Fast Swim @ :35

2x25 Pull - Max Power + PB @ Knees @ :35

3x50 Max Power - 25 Pull (No PB), 25 Fast Swim @ 1:00

Sprint: 1200/26:00+

2 Rounds: 

1x25 Fast thru 15 @ :30

2x50 Hold Best Average @ :45/1:00

1x25 Fast Last 10 @ :30

:30r

1x25 Fast thru 15 @ :30

2x75 Hold Best Average @ 1:15/1:30

1x25 Fast Last 10 @ :30

:30r

1x25 Fast thru 15 @ :30

2x100 Hold Best Average @ 1:45/2:00

1x25 Fast Last 10 @ :30

2-23-21 - Freestyle or IM

Warm-up: 1200/25:00

300 Loosen @ 4:30-6:00

3x100 Kick - Desc. 1-3 @ 1:30-2:00

300 IM - 25 Swim, 25 Drill, 25 Swim @ 5:00-7:00

12x25 Sprint Cycle @ :30

Freestyle: 1700/35:00

4x(1x225 Pull - Count Strokes @ 3:00-4:30

    (1x50 Best Tech. Free w/All Out Kick @ :50/1:00

1:00r

6x100 Max Efficiency @ 1:15-2:00

IM: 1600/33:00

4x150 Strong - Race Turns @ 2:15-3:00 

    O:50 Fly, 50 Back, 50 Breast

    E:50 Back, 50 Breast, 50 Free

8x25 Fast - 2 of each @ :30

4x100 IM Strong - Race Turns @ 1:25-2:00

8x25 Fast - 2 of each @ :30

1:00r

1x200 IM - Fastest Possible 

2-20-21 - Freestyle or Stroke

Warm-up: 600/12:00+

600 Continuous as: 200 Loosen, 100 Steady Kick, 200 IM - Drill/Swim, 100 Steady Kick

Fly or Free Kick: 400/9:20+

2 Rounds: 

2x25 Streamline Fly or Free K on Stomach @ :35+

2x25 Streamline Fly or Free K on Right Side @ :35+

2x25 Streamline Fly or Free K on Back @ :35+

2x25 Streamline Fly or Free K on Left Side @ :35+

Freestyle Group: 2000/30:00+

2 Rounds: 

6x150 Best Tech. Free @ 2:00-3:00

    1-3. Count Strokes / Max Efficiency

    4-5. Accelerate

    6. FAST!

4x25 Max Efficiency w/Fewest Breaths @ :35

Reset

OR 

Stroke Group: 1900/32:00+

2 Rounds: 

2x150 as: 100 Best Tech. Free, 50 Strong Stroke (Fly, Back, or Breast) @ 2:15-3:15

2x25 Fast Stroke (Fly, Back, or Breast) thru 10m @ :30-:40

2x100 as: 50 Best Tech. Free, 50 Strong Stroke (Fly, Back, or Breast) @ 1:30-2:10

2x25 Fast Stroke (Fly, Back, or Breast) thru 15m @ :30-:40

2x50 Strong Stroke (Fly, Back, or Breast) @ :45-1:05

2x25 Fast Stroke (Fly, Back, or Breast) thru 25m @ :30-:40

1x200 Pull - Count Strokes @ Reset