11-17-20 - Kick & Freestyle Efficiency

Warm-up: 1800/37:00

600 as: 100 Loosen, 50 Streamline Fl K on Bk @ 12:00

2x400 as: 25 Bodyline/K, 25 Sw, 25 Dr, 25 Sw @ 8:00

4x100 U/W, Sc @ 2:15

Kick: 800/18:00

6x25 All Out Fr K @ :30

1x100 Streamline Fl K on Bk @ 2:20

4x50 All Out Fr K @ :55

1x100 Streamline Fl K on Bk @ 2:20

2x75 All Out Fr K @ 1:20

1:00r

1x100 All Out Fr K for Time

Freestyle Capacity & Efficiency: 1500/25:00

8x50 Best Tech. Fr - Focus on Efficiency (12-16) @ :40

1x200 as: 25 Strong Bk, 25 Max DPS Fr (10-14) @ 3:40

6x50 Best Tech. Fr - Focus on Efficiency (12-16) @ :45

1x150 as: 25 Strong Bk, 25 Max DPS Fr (10-14) @ 2:40

4x50 Best Tech. Fr - Focus on Efficiency (12-16) @ :50

1x100 as: 25 Strong Bk, 25 Max DPS Fr (10-14) @ 1:40

2x50 Best Tech. Fr - Focus on Efficiency (12-16) @ :55

1x50 Active Recovery

Warm-down: 300/8:00

300 Choice

11-13-20 - Kick, Pull, Swim & Power

Warm-up: 1200/20:00

200 Loosen

200 Steady K

200 P - Count Strokes

8x50 Best Tech. Fr - Max Efficiency @ :40/:45+

8x25 Sprint Cycle @ :30

Kick, Pull, Swim: 1200/24:00

3 Rounds: 

8x50 @ 1:00

R1. Kick - O:Strong  E:Fast

R2. Pull - BC5-6

R3. Swim - Hold Best Average

Power/Pull: 1200/22:00

2 Rounds: 

2x25 P - PB @ Ankles @ :35

2x25 P - PB @ Knees @ :35

1x200 P - Count Strokes @ 2:40/3:10

2x50 Br P - Drag Legs @ 1:10

1x200 P - Count Strokes @ 2:40/3:10

Speed: 300/7:00

2 Rounds: 

2x25 Fast thru 15 @ :35

2x25 Last 10 Fast @ :35

2x25 Fast @ :35

Warm-down: 300/6:00

300 easy

11-10-20 - Aerobic IM & Pull

Outdoors!

Warm-up: 1400/24:00-30:00

400 Loosen

4x100 as: 50 Strong K, 50 Catch-up w/O-K @ 1:45/2:00

400 P - Count Strokes

4x50 Desc. 1-3; Hold 4 @ :50/1:00

IM: 1500/28:30

3 Rounds: IMO

1x200 IM - 25 Dr, 25 Build @ 3:00+

6x25 O:Strong  E:Fast @ :35

3x50 IM Switch @ 1:00

Pull: 1000/20:00

2 Rounds: 

2x100 P - Count Strokes @ 1:30/1:50

1x300 P - Last 100 Drop PB, Add Strong K @ 4:30/6:00

Warm-down: 

200 easy

11-7-20 - Pull & Aerobic

Warm-up: 900/18:00

200 Loosen

200 IM - Dr, Build

6x50 Desc. 1-3; 4-6 or IM Switch @ 1:00

8x25 Sprint Cycle @ :30

Pull: 1100/17:00-20:00

2 Rounds: 

2x25 P - PB @ Ankles @ :30

2x25 P - PB @ Knees @ :30

2x25 Best Tech. Fr w/All Out K @ :30

2x200 P - Hold Stroke Count @ 2:45/3:30

Aerobic: 1900/37:00

5x100 Best Tech. Fr - Hold Stroke Count @ 1:35/2:00+

2x50 Strong K @ 1:00

4x100 Best Tech. Fr - Hold Stroke Count @ 1:30/1:55+

2x50 Strong K @ 1:00

3x100 Best Tech. Fr - Hold Stroke Count @ 1:25/1:50+

2x50 Strong K @ 1:00

2x100 Best Tech. Fr - Hold Stroke Count @ 1:20/1:45+

2x50 Strong K @ 1:00

1x100 Best Tech. Fr - Hold Stroke Count @ 1:15/1:40+

Warm-down: 200/4:00

200 easy