9-26-20 - Back-end Speed

Warm-up: 1200/22:30

6x100 Best Tech. Fr - 3 Dolphins @ 1:35/1:45

6x50 Strong Fr K @ 1:00+

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


Skill: 900/19:30

3 Rounds: 

2x50 as: 25 Dr1, 25 Best Tech. @ 1:05

2x50 as: 25 Dr2, 25 Best Tech. @ 1:05

2x50 Build @ 1:05


Drill Suggestions: 

Fly - Single Arm, Single/Double, 2R-2L-2B

Back - Single Arm, Triple Switch, 2R-2L-4B

Breast - Br w/Dolphin, 1P/2K, 2Br-2Fl

Free - Catch-up, Triple Switch, Zipper


Back-end Speed: 2400/43:00+

3 Rounds: 

4x150 as: 100 Best Tech. Fr, 50 Fast @ 2:00/2:30+

4x50 @ 200P (All Out?) @ 1:05


9-25-20 - Capacity & IM

Warm-up: 1100/18:00

300 Loosen

4x75 O:Streamline K on Bk  E:Catch-up w/O-K @ 1:30+

300 P - Count Strokes

4x25 Sprint Cycle @ :30


Capacity: 800/17:20

2 Rounds: 

8x50 Best Tech. Fr - Maintain Stroke Count, Dolphin K Count, & HR @ :40/:45/:50+

2:00r


IM: 900/18:30

6x25 O:Strong Fl  E:Best Tech. Fr w/O-K @ :30+

2x50 IM Switch - Fl/Bk - Race Turn + Push U/W @ 1:00

6x25 Fast Bk - Maintain Tempo + U/W @ :30+

2x50 IM Switch - Bk/Br - Race Turn + Push U/W @ 1:00

6x25 O:Max DPS Br  E:Build Br @ :35+

2x50 IM Switch - Br/Fr - Race Turn + Push U/W @ 1:00

6x25 All Out Fr @ :30+


Aerobic IM: 900/18:00

1x200 IM - 25 Fr/25 Str @ 3:00/4:00

2x75 as: 25 Fl, 25 Bk, 25 Br or 25 Bk, 25 Br, 25 Fr @ 1:30

1x200 IM - 25 Str/25 Fr @ 3:00/4:00

3x50 IM Switch @ 1:00

1x200 IM @ 3:00/4:00


9-22-20 - Pull & Best Average

Warm-up: 1000/20:00

400 Loosen

200 Kick

200 IM - Dr/Build

8x25 Sprint Cycle @ :30


Pull: 1400/22:00+

2 Rounds: 

2x300 P - Count Strokes @ 4:30+

2x50 Catch-up w/O-K @ 1:00


Main Set: 900/17:00+

4 Rounds: 

1x75 Build @ 1:15+

3x50 Best Average @ 1:00


Speed: 600/12:00

4 Rounds: 

2x25 P w/PB @ Knees @ :30

2x25 as: 12.5 All Out HL Fr K, 12.5 Fast @ :30

2x25 All Out @ :30


9-19-20 - IM, Capacity, & Finishing Speed

Warm-up: 900/17:00

200 Loosen

4x100 O:IM  E:Rev. IM @ 1:45

6x50 U/W Max to Front Sc @ 1:10


IM: 1100/22:30

6x25 O:Max DPS Fr  E:Fast Fl @ :30

3x50 as: 25 Strong Fl, 25 Build Bk @ :50/1:00

3x50 Bk - Desc. 1-3 @ :50/1:00

3x50 as: 25 Fast Bk, 25 Build Br @ :50/1:00

6x25 O:Max DPS Br  E:Fast Br @ :35

3x50 as: 25 Fast Br, 25 Fast Fr @ :50/1:00

8x25 All Out Fr - Focus on Finish @ :30


Capacity: 1400/28:00

4 Rounds: 

4x75 Best Tech. Fr - Hold Stroke Count + HR @ 1:05/1:10/1:15

1x50 Reset @ 2:00


Finishing: 400/8:00

2 Rounds: 

2x25 as: 12.5 Fast, 12.5 easy @ :30

2x25 as: 12.5 easy, 12.5 Fast @ :30

2x25 Max DPS @ :30

2x25 All Out @ :30


Warm-down: 200/3:00

200 easy