300 Loosen
200 Rev. IM - 25 Drill, 25 Swim
6x50 Kick - Desc. 1-3; 4-6 @ 1:00+
4 Rounds:
2x50 as: 25 Kick, 25 Swim @ 1:00+
2x50 as: 25 Drill, 25 Swim @ :55+
3x50 Desc. 1-3 @ :50+
4 Rounds:
1x150 as: 100 Free, 50 Fast Choice @ 2:20+
2x25 Free @ :20+
1x50 Fast Choice @ 1:00+
200 easy
10-29-19
400 Loosen
(2x50 Pull - Hold Stroke Count @ :50+
3x(1x100 as: 25 Scull, 50 Drill, 25 Best Tech. @ 2:00+
Free:
6 Rounds:
1x75 Strong Free @ 1:05+
1x50 Fast Free @ 1:05+
1x300 Pull - Hold Stroke Count @ 4:45+
9x50 Strong Free @ :50+
1x300 Pull - Hold Stroke Count @ 4:45+
6x50 Strong Free @ :45+
1x300 Pull - Hold Stroke Count @ 4:45+
3x50 Strong Free @ :40+
IM:
6 Rounds:
1x75 Fly, Back, Breast @ 1:15+
1x50 Fast - IMO by Round @ 1:00+
3 Rounds:
1x200 Pull - BC3, 5 by 50 @ 3:10+
1x100 IM @ 1:50+
2x50 IM Switch - R1.Fl/Bk R2.Bk/Br R3.Br/Fr @ 1:00+
300 easy
(2x50 Pull - Hold Stroke Count @ :50+
3x(1x100 as: 25 Scull, 50 Drill, 25 Best Tech. @ 2:00+
Free:
6 Rounds:
1x75 Strong Free @ 1:05+
1x50 Fast Free @ 1:05+
1x300 Pull - Hold Stroke Count @ 4:45+
9x50 Strong Free @ :50+
1x300 Pull - Hold Stroke Count @ 4:45+
6x50 Strong Free @ :45+
1x300 Pull - Hold Stroke Count @ 4:45+
3x50 Strong Free @ :40+
IM:
6 Rounds:
1x75 Fly, Back, Breast @ 1:15+
1x50 Fast - IMO by Round @ 1:00+
3 Rounds:
1x200 Pull - BC3, 5 by 50 @ 3:10+
1x100 IM @ 1:50+
2x50 IM Switch - R1.Fl/Bk R2.Bk/Br R3.Br/Fr @ 1:00+
300 easy
10-26-19
200 Loosen
200 Pull
200 Kick or IM - 25 Drill/25 Build
8x25 Sprint Cycle @ :35+
Freestyle:
6x50 as: 25 Single Arm, 25 Best Tech. Free @ 1:00+
6x50 as: 25 Catch-up, 25 Best Tech. Free @ :55+
6x50 Desc. 1-3; 4-6 @ :50+
1x300 Pull @ 5:00+
8x25 Fast Free @ :25+
1x200 Pull @ 3:20+
8x50 Fast Free @ :45+
1x100 Pull @ 1:40+
8x75 Fast Free @ 1:05+
200 easy
IM / Stroke:
3 Rounds: IMO (skip 1 stroke) or O:Stroke E:Free
2x25 Kick @ :35+
2x50 Drill @ 1:00+
2x25 Kick @ :35+
2x50 Swim @ 1:00+
2 Rounds: IMers as written; Stroke as 25s+50s Stroke, 100s Free
2x25 Strong Fly @ :35+
1x50 Fast Fly @ 1:00+
1x100 IM @ 1:50+
2x25 Strong Back @ :35+
1x50 Fast Back @ 1:00+
1x100 IM @ 1:50+
2x25 Strong Breast @ :35+
1x50 Fast Breast @ 1:00+
1x100 IM @ 1:50+
200 easy
200 Pull
200 Kick or IM - 25 Drill/25 Build
8x25 Sprint Cycle @ :35+
Freestyle:
6x50 as: 25 Single Arm, 25 Best Tech. Free @ 1:00+
6x50 as: 25 Catch-up, 25 Best Tech. Free @ :55+
6x50 Desc. 1-3; 4-6 @ :50+
1x300 Pull @ 5:00+
8x25 Fast Free @ :25+
1x200 Pull @ 3:20+
8x50 Fast Free @ :45+
1x100 Pull @ 1:40+
8x75 Fast Free @ 1:05+
200 easy
IM / Stroke:
3 Rounds: IMO (skip 1 stroke) or O:Stroke E:Free
2x25 Kick @ :35+
2x50 Drill @ 1:00+
2x25 Kick @ :35+
2x50 Swim @ 1:00+
2 Rounds: IMers as written; Stroke as 25s+50s Stroke, 100s Free
2x25 Strong Fly @ :35+
1x50 Fast Fly @ 1:00+
1x100 IM @ 1:50+
2x25 Strong Back @ :35+
1x50 Fast Back @ 1:00+
1x100 IM @ 1:50+
2x25 Strong Breast @ :35+
1x50 Fast Breast @ 1:00+
1x100 IM @ 1:50+
200 easy
10-24-19
600 as: 50 Free, 50 Back
100 Kick
2x150 Pull - Last 50 drop PB, add Fast Legs @ 2:30+
100 Kick
4x25 Sprint Cycle @ :30
300 IM - 25 Kick, 25 Drill, 25 Swim or 3x100 IM - 1.Kick 2.Drill 3.Swim
6x25 Strong Fly @ :25+
2x50 as: 25 Build Fly, 25 Fast Back @ 1:00+
3x50 Strong Back @ :45+
2x50 as: 25 Build Back, 25 Fast Breast @ 1:00+
3x50 Strong Breast @ :55+
2x50 as: 25 Build Breast, 25 Fast Free @ 1:00+
6x25 Fast Free @ :30+
6x100 IM - Fast! Race Turns! @ 1:45+
200 easy
100 Kick
2x150 Pull - Last 50 drop PB, add Fast Legs @ 2:30+
100 Kick
4x25 Sprint Cycle @ :30
300 IM - 25 Kick, 25 Drill, 25 Swim or 3x100 IM - 1.Kick 2.Drill 3.Swim
6x25 Strong Fly @ :25+
2x50 as: 25 Build Fly, 25 Fast Back @ 1:00+
3x50 Strong Back @ :45+
2x50 as: 25 Build Back, 25 Fast Breast @ 1:00+
3x50 Strong Breast @ :55+
2x50 as: 25 Build Breast, 25 Fast Free @ 1:00+
6x25 Fast Free @ :30+
6x100 IM - Fast! Race Turns! @ 1:45+
200 easy
10-22-19
300 Swim
100 Rev. IM
6x50 Desc. 1-3; 4-6 @ 1:00+
100 IM
12x25 Sprint Cycle - 1-4:Free 5-8:Non-Free 9-12:Choice @ :30+
2x75 as: 25 Single Arm, 25 Catch-up, 25 Best Tech. @ 1:30+
2x75 Build @ 1:15+
6x50 w/Pads - 25 8-10 Stroke Max + Drag Legs, 25 Best Tech. @ :50+
4x75 Desc. 1-3; Hold 4 @ 1:15+
6x100 Best Average @ 2:00+
3x(2x25 Best Tech. Free w/Pads @ :25+
(1x50 as: 12.5 easy, 25 Fast - Race Turn, 12.5 easy @ 1:00
1x100 All Out - for Time @ 3:00+
200+ Active Recovery
100 Rev. IM
6x50 Desc. 1-3; 4-6 @ 1:00+
100 IM
12x25 Sprint Cycle - 1-4:Free 5-8:Non-Free 9-12:Choice @ :30+
2x75 as: 25 Single Arm, 25 Catch-up, 25 Best Tech. @ 1:30+
2x75 Build @ 1:15+
6x50 w/Pads - 25 8-10 Stroke Max + Drag Legs, 25 Best Tech. @ :50+
4x75 Desc. 1-3; Hold 4 @ 1:15+
6x100 Best Average @ 2:00+
3x(2x25 Best Tech. Free w/Pads @ :25+
(1x50 as: 12.5 easy, 25 Fast - Race Turn, 12.5 easy @ 1:00
1x100 All Out - for Time @ 3:00+
200+ Active Recovery
10-19-19 - 5:45-6:45 AM
SATURDAY, OCTOBER 19th, 2019 - 5:45-6:45 AM
300 Loosen
6x50 Kick - Desc. 1-3; 4-6 @ 1:00+
8x25 Sprint Cycle - 1-4.Free 5-8.Stroke (Non-Free) @ :30+
Freestyle Group:
2 Rounds:
2x75 as: 25 Single Arm, 25 Catch-up, 25 Best Tech. @ 1:30
6x25 Best Tech. + Count Strokes w/Pads @ :25
1x200 Pull @ 3:00+
4 Rounds: R1 @ :40, R2 @ :45, R3 @ :50, R4 @ :55
4x50 Hold Best Average @ :40/:45/:50/:55+
100 Active Recovery @ 2:00+
IM / Stroke Group:
2 Rounds: IMO or O:Stroke E:Free
4x75 as: 25 Kick, 25 Drill, 25 Swim @ 1:30+
4x25 Build
4 Rounds: IMO or O:Stroke E:Free
6x25 Best Tech. @ :25/:30+
3x50 IM Switch @ 1:00+
1x100 IM - FAST! @ 1:45+
200 easy
300 Loosen
6x50 Kick - Desc. 1-3; 4-6 @ 1:00+
8x25 Sprint Cycle - 1-4.Free 5-8.Stroke (Non-Free) @ :30+
Freestyle Group:
2 Rounds:
2x75 as: 25 Single Arm, 25 Catch-up, 25 Best Tech. @ 1:30
6x25 Best Tech. + Count Strokes w/Pads @ :25
1x200 Pull @ 3:00+
4 Rounds: R1 @ :40, R2 @ :45, R3 @ :50, R4 @ :55
4x50 Hold Best Average @ :40/:45/:50/:55+
100 Active Recovery @ 2:00+
IM / Stroke Group:
2 Rounds: IMO or O:Stroke E:Free
4x75 as: 25 Kick, 25 Drill, 25 Swim @ 1:30+
4x25 Build
4 Rounds: IMO or O:Stroke E:Free
6x25 Best Tech. @ :25/:30+
3x50 IM Switch @ 1:00+
1x100 IM - FAST! @ 1:45+
200 easy
10-17-19
300 Loosen
200 Pull
100 Kick
3 Rounds:
1x150 Pull - Count Strokes @ 2:40
1x50 Fast Free w/All Out K @ 1:00
4 Rounds: O:w/Fins E:No Equipment
2x50 as: 12.5 HL K, 25 Fast, 12.5 easy @ 1:00+
4x25 O:Fast thru 15 E:Last 10 Fast @ :35+
1x100 Max DPS @ 2:00+
2x50 All Out @ 1:00+
6x100 O:Fastest Possible E:Active Recovery @ 2:00 (Bank Rest)
200 easy
200 Pull
100 Kick
3 Rounds:
1x150 Pull - Count Strokes @ 2:40
1x50 Fast Free w/All Out K @ 1:00
4 Rounds: O:w/Fins E:No Equipment
2x50 as: 12.5 HL K, 25 Fast, 12.5 easy @ 1:00+
4x25 O:Fast thru 15 E:Last 10 Fast @ :35+
1x100 Max DPS @ 2:00+
2x50 All Out @ 1:00+
6x100 O:Fastest Possible E:Active Recovery @ 2:00 (Bank Rest)
200 easy
10-15-19
200 Loosen
4 Rounds: IMO or O:Free E:Stroke
1x50 Kick @ 1:00+
1x50 Drill @ 1:00+
1x50 Swim @ 1:00+
1x50 IM Switch @ 1:00+
3x300 Pull - Desc. 1-3 @ 4:30+
3x100 as: 75 Best Tech. Free, 25 All Out Stroke @ 1:30+
3x50 Best Tech. Free @ :40+
1x50 All Out Stroke @ 1:00+
:30r
3x100 as: 75 Best Tech. Free, 25 All Out Stroke @ 1:30+
2x50 Best Tech. Free @ :40+
2x50 All Out Stroke @ 1:00+
:30r
3x100 as: 75 Best Tech. Free, 25 All Out Stroke @ 1:30+
1x50 Best Tech. Free @ :40+
3x50 All Out Stroke @ 1:00+
4 Rounds: IMO or O:Free E:Stroke
1x50 Kick @ 1:00+
1x50 Drill @ 1:00+
1x50 Swim @ 1:00+
1x50 IM Switch @ 1:00+
3x300 Pull - Desc. 1-3 @ 4:30+
3x100 as: 75 Best Tech. Free, 25 All Out Stroke @ 1:30+
3x50 Best Tech. Free @ :40+
1x50 All Out Stroke @ 1:00+
:30r
3x100 as: 75 Best Tech. Free, 25 All Out Stroke @ 1:30+
2x50 Best Tech. Free @ :40+
2x50 All Out Stroke @ 1:00+
:30r
3x100 as: 75 Best Tech. Free, 25 All Out Stroke @ 1:30+
1x50 Best Tech. Free @ :40+
3x50 All Out Stroke @ 1:00+
10-12-19
200 Loosen
100 Steady K
4x50 Desc. 1-4 @ :45+
4x25 Sprint Cycle @ :25+
3 Rounds: IMO - No Free --- or --- Odd Rounds Free, Even Round Stroke
1x100 Streamline K - 25 Right, 25 Front, 25 Left, 25 Back @ 2:00+
2x25 Single Arm @ :30+
6x25 Best Technique @ :30+
IMers:
2 Rounds:
6x75 O:25 Fly, 25 Back, 25 Breast @ 1:25+ E:Strong Free @ 1:05+
4x25 Fast - R1.Fly R2.Breast @ :35+
6x75 Free - Desc. 1-3; 4-6 @ 1:10+
4x25 Fast - R1.Back R2.Free @ :35+
Free / Stroke:
2 Rounds:
6x75 O:25 Stroke, 25 Free, 25 Stroke @ 1:15+ E:Strong Free @ 1:05+
4x25 Fast Free - 2 Breath Max @ :35+
6x75 Desc. 1-3; 4-6 @ 1:10+
4x25 Fast Stroke @ :35+
100 Steady K
4x50 Desc. 1-4 @ :45+
4x25 Sprint Cycle @ :25+
3 Rounds: IMO - No Free --- or --- Odd Rounds Free, Even Round Stroke
1x100 Streamline K - 25 Right, 25 Front, 25 Left, 25 Back @ 2:00+
2x25 Single Arm @ :30+
6x25 Best Technique @ :30+
IMers:
2 Rounds:
6x75 O:25 Fly, 25 Back, 25 Breast @ 1:25+ E:Strong Free @ 1:05+
4x25 Fast - R1.Fly R2.Breast @ :35+
6x75 Free - Desc. 1-3; 4-6 @ 1:10+
4x25 Fast - R1.Back R2.Free @ :35+
Free / Stroke:
2 Rounds:
6x75 O:25 Stroke, 25 Free, 25 Stroke @ 1:15+ E:Strong Free @ 1:05+
4x25 Fast Free - 2 Breath Max @ :35+
6x75 Desc. 1-3; 4-6 @ 1:10+
4x25 Fast Stroke @ :35+
10-10-19
200 Free
6x50 IM Switch @ 1:00+
200 Kick
6x50 Desc. 1-3; 4-6 @ :50+
200 Pull
8x25 Sprint Cycle @ :30+
4x75 as: 25 Single Arm, 25 Catch-up, 25 Free - Count Strokes @ 1:20+
3x200 Pull - Count Strokes - BC3, 5, 7, 9 @ 2:45+
8 Rounds:
1x75 Strong Free - Hit Stroke Count @ 1:05+
1x50 Fast (think 200P) @ 1:05+
200 easy
6x50 IM Switch @ 1:00+
200 Kick
6x50 Desc. 1-3; 4-6 @ :50+
200 Pull
8x25 Sprint Cycle @ :30+
4x75 as: 25 Single Arm, 25 Catch-up, 25 Free - Count Strokes @ 1:20+
3x200 Pull - Count Strokes - BC3, 5, 7, 9 @ 2:45+
8 Rounds:
1x75 Strong Free - Hit Stroke Count @ 1:05+
1x50 Fast (think 200P) @ 1:05+
200 easy
10-8-19
300 Swim
300 as: 50 Pull, 25 Scull
6x50 Desc. 1-3; 4-6 @ 1:00+
1x200 Pull - Neg. Split @ 2:45+
3x50 Strong Kick @ 1:05+
1x200 Pull - Neg. Split (Faster 2nd 200) @ 2:45+
2x50 Strong Kick @ 1:05+
1x200 Pull - Neg. Split (Fastest 2nd 200) @ 2:45+
1x50 Strong Kick @ 1:05+
3 Rounds:
3x50 Free @ :40+
1x50 IM Switch @ 1:00+
4x25 Fast @ :30+ R1.Back R2.Breast R3.Free
6x100 IM @ 1:35+
200 easy
300 as: 50 Pull, 25 Scull
6x50 Desc. 1-3; 4-6 @ 1:00+
1x200 Pull - Neg. Split @ 2:45+
3x50 Strong Kick @ 1:05+
1x200 Pull - Neg. Split (Faster 2nd 200) @ 2:45+
2x50 Strong Kick @ 1:05+
1x200 Pull - Neg. Split (Fastest 2nd 200) @ 2:45+
1x50 Strong Kick @ 1:05+
3 Rounds:
3x50 Free @ :40+
1x50 IM Switch @ 1:00+
4x25 Fast @ :30+ R1.Back R2.Breast R3.Free
6x100 IM @ 1:35+
200 easy
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