Warm-up: 1500/25:00+
600 Loosen
3x50 Kick - Desc. 1-3 @ 1:00+
400 Pull
3x50 Kick - Desc. 1-3 @ 1:00+
200 IM - Drill/Build
IM: 1800/32:30+
6x50 2 of each - 25 Drill / 25 Swim @ 1:00+
6x50 2 of each - IM Switch @ 1:00+
2x25 Fast Fly @ :30+
2x100 IM @ 1:45+
2x50 Build Back @ 1:00+
2x100 IM @ 1:45+
2x25 Fast Breast @ :30+
2x100 IM @ 1:45+
2x50 Fast Free @ 1:00
300 easy
Free: 2200/34:00+
6x100 Free - Hold Stroke Count @ 1:20+
1:00r
6x75 Free - Hold Stroke Count @ 1:05+
1:00r
6x50 Free - Hold Stroke Count @ :45+
1:00r
6x25 All Out @ :30+
2x200 Pull - BC5-7 @ 3:00+
300 easy (Free/Back)
11-28-19 - AM - Thanksgiving Extravaganza
400 Loosen
200 IM - Drill / Swim
6x50 Desc. 1-3; 4-6 @ 1:00+
8x25 Sprint Cycle @ :30+
Long IM:
3 Rounds:
1x200 IM @ 3:30+
R1. 50 Free, 50 Back, 50 Breast, 50 Free
R2. 50 Fly, 50 Free, 50 Breast, 50 Free
R3. 50 Fly, 50 Back, 100 Free
8x25 Fast Free @ :35+
Short IM:
3 Rounds:
1x100 IM @ 1:50+
R1. 25 Free, 25 Back, 25 Breast, 25 Free
R2. 25 Fly, 25 Free, 25 Breast, 25 Free
R3. 25 Fly, 25 Back, 50 Free
4x25 Fast Free @ :35+
2x50 IM Switch @ 1:00+
"3 Legged Turkey" Free Drills:
2 Rounds:
2x25 Single Arm Free @ :35+ (1 arm + both legs)
2x25 Single Leg Free @ :35+ (both arms + 1 leg - opposite leg in the air)
2x25 Best Tech. Free @ :35+ (regular)
A man was driving down a country road turkey running at the same speed as his truck. He thought this was odd, and followed it toward a farm.
The man found the farmer in the midst of many 3-legged turkeys and asked him why he was raising 3-legged turkeys.
"We figure," said the farmer, "with a family of 3, only 2 can have a turkey leg with a normal turkey. But with a three legged turkey, everyone gets a leg on Thanksgiving!"
"That's pretty wise," the man said, "How do your 3-legged turkeys taste?"
"I don't know," said the farmer. "We've never been able to catch one."
300 easy
200 IM - Drill / Swim
6x50 Desc. 1-3; 4-6 @ 1:00+
8x25 Sprint Cycle @ :30+
Long IM:
3 Rounds:
1x200 IM @ 3:30+
R1. 50 Free, 50 Back, 50 Breast, 50 Free
R2. 50 Fly, 50 Free, 50 Breast, 50 Free
R3. 50 Fly, 50 Back, 100 Free
8x25 Fast Free @ :35+
Short IM:
3 Rounds:
1x100 IM @ 1:50+
R1. 25 Free, 25 Back, 25 Breast, 25 Free
R2. 25 Fly, 25 Free, 25 Breast, 25 Free
R3. 25 Fly, 25 Back, 50 Free
4x25 Fast Free @ :35+
2x50 IM Switch @ 1:00+
"3 Legged Turkey" Free Drills:
2 Rounds:
2x25 Single Arm Free @ :35+ (1 arm + both legs)
2x25 Single Leg Free @ :35+ (both arms + 1 leg - opposite leg in the air)
2x25 Best Tech. Free @ :35+ (regular)
A man was driving down a country road turkey running at the same speed as his truck. He thought this was odd, and followed it toward a farm.
The man found the farmer in the midst of many 3-legged turkeys and asked him why he was raising 3-legged turkeys.
"We figure," said the farmer, "with a family of 3, only 2 can have a turkey leg with a normal turkey. But with a three legged turkey, everyone gets a leg on Thanksgiving!"
"That's pretty wise," the man said, "How do your 3-legged turkeys taste?"
"I don't know," said the farmer. "We've never been able to catch one."
300 easy
11-26-19
200 Loosen
100 Kick
100 Scull
100 Pull
3 Rounds:
4x50 as: 25 Single Arm, 25 Catch-up @ 1:00+
1x300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:30+
8 Rounds:
1x50 Free @ :40
2x25 All Out @ :35
:20r
300 easy
100 Kick
100 Scull
100 Pull
3 Rounds:
4x50 as: 25 Single Arm, 25 Catch-up @ 1:00+
1x300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:30+
8 Rounds:
1x50 Free @ :40
2x25 All Out @ :35
:20r
300 easy
11-23-19
200 Loosen
100 Kick
200 Pull
100 Kick
IM:
2 Rounds:
3x25 Fly @ :35+
3x50 Back @ :45+
3x25 Breast @ :35+
3x50 Free @ :40+
6x50 IM Switch @ 1:00+
Free:
2 Rounds:
1x300 Pull - Hold Stroke Count + BC5 @ 4:30+
6x50 Desc. 1-3; 4-6 @ 1:00+
All:
20x50 as:
1-4.Best Average @ :50+
5.easy @ Reset
IM - 1-4.IMO, 1 easy or 4 Fly, 1 easy, 4 Back, 1 easy...
Free - All Free
200 easy
100 Kick
200 Pull
100 Kick
IM:
2 Rounds:
3x25 Fly @ :35+
3x50 Back @ :45+
3x25 Breast @ :35+
3x50 Free @ :40+
6x50 IM Switch @ 1:00+
Free:
2 Rounds:
1x300 Pull - Hold Stroke Count + BC5 @ 4:30+
6x50 Desc. 1-3; 4-6 @ 1:00+
All:
20x50 as:
1-4.Best Average @ :50+
5.easy @ Reset
IM - 1-4.IMO, 1 easy or 4 Fly, 1 easy, 4 Back, 1 easy...
Free - All Free
200 easy
11-21-19
4x75 O:Free E:Fly/Back/Breast or Back/Breast/Free @ 1:30+
200 Pull
4x50 Desc. 1-4 @ 1:00+
4x25 Sprint Cycle @ :30+
3 Rounds:
2x25 Fly Kick @ :35+
2x25 Fly Swim @ :30+
2 Rounds:
1x400 Neg. Split @ 6:00+
6x75 Free @ 1:00+
200 easy
200 Pull
4x50 Desc. 1-4 @ 1:00+
4x25 Sprint Cycle @ :30+
3 Rounds:
2x25 Fly Kick @ :35+
2x25 Fly Swim @ :30+
2 Rounds:
1x400 Neg. Split @ 6:00+
6x75 Free @ 1:00+
200 easy
11-19-19
300 Loosen
100 Kick
300 IM - Kick, Drill, Swim
100 Pull
8x25 Sprint Cycle @ :30+
3 Rounds:
2x75 as: 25 Single Arm, 25 Drill, 25 Best Tech. @ 1:30+
3x50 Desc. 1-3 or IM Switch @ 1:00+
3 Rounds:
1x200 Pull - BC5-7 @ 3:00+
3x100 Best Tech. Fr @ 1:20+ or 3x100 IM @ 1:45+
200 easy
100 Kick
300 IM - Kick, Drill, Swim
100 Pull
8x25 Sprint Cycle @ :30+
3 Rounds:
2x75 as: 25 Single Arm, 25 Drill, 25 Best Tech. @ 1:30+
3x50 Desc. 1-3 or IM Switch @ 1:00+
3 Rounds:
1x200 Pull - BC5-7 @ 3:00+
3x100 Best Tech. Fr @ 1:20+ or 3x100 IM @ 1:45+
200 easy
11-16-19
8x50 O:Free E:25 Free, 25 Rev. IMO @ 1:00+
200 Pull
8x25 Sprint Cycle @ :30+
100 Kick
IM:
2 Rounds:
2x25 Fast Fly @ :30+
1x50 Fly / Back @ 1:00+
2x50 Fast Back @ :50+
1x50 Back / Breast @ 1:00+
2x50 Fast Breast @ 1:00+
1x50 Breast / Free @ 1:00+
2x25 Fast Free @ :30+
1:00r
6x125 IM @ 2:05+
1-4.Rotate 50 of Stroke, 5.easy 150, 6.All Out 100 IM
Free:
3x300 Pull - Last 100 drop PB, add strong Kick @ 4:45+
3 Rounds:
2x50 Free - Count Strokes @ :40+ (Make it)
2x50 Free - Count Strokes @ :50+ (Faster)
2x50 Free - Count Strokes @ 1:00+ (All Out)
4 Rounds:
1x75 Free - Count Strokes @ 1:00+ (Make it)
3x25 Choice - All Out @ :35+
200 easy
200 Pull
8x25 Sprint Cycle @ :30+
100 Kick
IM:
2 Rounds:
2x25 Fast Fly @ :30+
1x50 Fly / Back @ 1:00+
2x50 Fast Back @ :50+
1x50 Back / Breast @ 1:00+
2x50 Fast Breast @ 1:00+
1x50 Breast / Free @ 1:00+
2x25 Fast Free @ :30+
1:00r
6x125 IM @ 2:05+
1-4.Rotate 50 of Stroke, 5.easy 150, 6.All Out 100 IM
Free:
3x300 Pull - Last 100 drop PB, add strong Kick @ 4:45+
3 Rounds:
2x50 Free - Count Strokes @ :40+ (Make it)
2x50 Free - Count Strokes @ :50+ (Faster)
2x50 Free - Count Strokes @ 1:00+ (All Out)
4 Rounds:
1x75 Free - Count Strokes @ 1:00+ (Make it)
3x25 Choice - All Out @ :35+
200 easy
11-14-19
200 Loosen
200 Kick
200 IM - Drill / Build
200 Pull
16x25 Strong Free - Hold Stroke Count + BC5-7 @ :25+
1:30r
4x200 Pull - Maintain Stroke Count @ 3:00+
IM:
3 Rounds: IMO - No Free
2x100 IM @ 1:45+
2x50 IM Switch @ 1:00+
4x25 IMO by Round @ :35+
Free:
3 Rounds:
4x100 Best Average @ 2:00
100 easy @ 2:00
200 Kick
200 IM - Drill / Build
200 Pull
16x25 Strong Free - Hold Stroke Count + BC5-7 @ :25+
1:30r
4x200 Pull - Maintain Stroke Count @ 3:00+
IM:
3 Rounds: IMO - No Free
2x100 IM @ 1:45+
2x50 IM Switch @ 1:00+
4x25 IMO by Round @ :35+
Free:
3 Rounds:
4x100 Best Average @ 2:00
100 easy @ 2:00
11-12-19
6x100 Free - 4 Dolphin Kicks @ 1:40+
200 IM - Kick / Drill
6x50 Desc. 1-3; 4-6 - 4 Dolphin Kicks @ 1:00+
200 IM - Drill / Build
8x25 Sprint Cycle @ :35+
2 Rounds: R1.Free R2.Stroke
2x50 Kick @ 1:00+
1x25 as: 12.5 Fast, 12.5 easy @ :40+
2x50 Drill @ 1:00+
1x25 as: 12.5 easy, 12.5 Fast @ :40+
2x50 Best Tech. @ 1:00+
1x25 Fast @ :40
6 Rounds:
1x150 as: 100 Free, 50 Fast Stroke @ 2:30+
4x25 O:Max DPS Free E:Fast Stroke @ :30+
200 IM - Kick / Drill
6x50 Desc. 1-3; 4-6 - 4 Dolphin Kicks @ 1:00+
200 IM - Drill / Build
8x25 Sprint Cycle @ :35+
2 Rounds: R1.Free R2.Stroke
2x50 Kick @ 1:00+
1x25 as: 12.5 Fast, 12.5 easy @ :40+
2x50 Drill @ 1:00+
1x25 as: 12.5 easy, 12.5 Fast @ :40+
2x50 Best Tech. @ 1:00+
1x25 Fast @ :40
6 Rounds:
1x150 as: 100 Free, 50 Fast Stroke @ 2:30+
4x25 O:Max DPS Free E:Fast Stroke @ :30+
11-10-19
200 Loosen
100 Kick
200 Pull
100 Kick
200 IM - Dr/Build
100 Kick
3 Rounds:
3x50 Desc. 1-3 R1.@ 1:00+ R2.@ :55+ R3.@ :50+
4x25 Sprint Cycle @ :30+
3 Rounds:
3x100 Best Average @ 2:00+
1x200 Pull - Active Recovery @ 4:00+
300 easy
100 Kick
200 Pull
100 Kick
200 IM - Dr/Build
100 Kick
3 Rounds:
3x50 Desc. 1-3 R1.@ 1:00+ R2.@ :55+ R3.@ :50+
4x25 Sprint Cycle @ :30+
3 Rounds:
3x100 Best Average @ 2:00+
1x200 Pull - Active Recovery @ 4:00+
300 easy
11-7-19
400 Loosen
200 Rev. IM
9x50 IM Switch - Desc. 1-3; 4-6; 7-9 @ 1:00+
4 Rounds: IMO
3x25 Streamline K @ :30+
3x50 Drill @ 1:00+
3x25 Best Tech. @ :30+
3x25 All Out @ :30+
3 Rounds:
4x25 Fly @ :35+
1x150 as: 50 Back, 50 Breast, 50 Free 2:20+
200 easy
200 Rev. IM
9x50 IM Switch - Desc. 1-3; 4-6; 7-9 @ 1:00+
4 Rounds: IMO
3x25 Streamline K @ :30+
3x50 Drill @ 1:00+
3x25 Best Tech. @ :30+
3x25 All Out @ :30+
3 Rounds:
4x25 Fly @ :35+
1x150 as: 50 Back, 50 Breast, 50 Free 2:20+
200 easy
11-5-19
150 Loosen
150 Kick
6x75 as: 50 Free, 25 IMO (No Free) @ 1:30+
6x25 Sprint Cycle - No All easy @ :30+
4x200 Pull - BC5 - Count Strokes @ 3:00+
6 Rounds:
1x75 Free - Count Strokes + Max Efficiency @ 1:00+
1x25 All Out @ :40+
4x150 Pull - BC7 - Count Strokes @ 2:15+
4 Rounds:
1x50 Free - Count Strokes + Max Efficiency @ 1:00+
1x25 All Out @ :45+
300 easy
150 Kick
6x75 as: 50 Free, 25 IMO (No Free) @ 1:30+
6x25 Sprint Cycle - No All easy @ :30+
4x200 Pull - BC5 - Count Strokes @ 3:00+
6 Rounds:
1x75 Free - Count Strokes + Max Efficiency @ 1:00+
1x25 All Out @ :40+
4x150 Pull - BC7 - Count Strokes @ 2:15+
4 Rounds:
1x50 Free - Count Strokes + Max Efficiency @ 1:00+
1x25 All Out @ :45+
300 easy
11-2-19
3x50 Loosen
3x50 Back @ 1:00+
3x50 Free @ :50+
200 Kick
8x25 Sprint Cycle @ :30+
IM:
3 Rounds: IMO
2x75 as: 25 Kick, 25 Drill, 25 Swim @ 1:25
2x25 Fast - Stroke by Round @ :35+
3x50 IM Switch @ 1:00+
8x125 IM - Rotate 50 of Stroke (1.50 Fly, 25, 25, 25... etc.) @ 2:00+
Free / Stroke:
3 Rounds:
2x75 as: 25 Single Arm, 25 Catch-up (or Drill), 25 Best Tech. @ 1:15/1:25+
1x200 Pull - Count Strokes @ 3:00+
4 Rounds:
3x25 Strong Free (just make it) @ :20+
1x25 Fast - Choice @ 1:00+
4 Rounds:
4x50 Fast @ :50+
1x50 easy @ Reset
300 easy
3x50 Back @ 1:00+
3x50 Free @ :50+
200 Kick
8x25 Sprint Cycle @ :30+
IM:
3 Rounds: IMO
2x75 as: 25 Kick, 25 Drill, 25 Swim @ 1:25
2x25 Fast - Stroke by Round @ :35+
3x50 IM Switch @ 1:00+
8x125 IM - Rotate 50 of Stroke (1.50 Fly, 25, 25, 25... etc.) @ 2:00+
Free / Stroke:
3 Rounds:
2x75 as: 25 Single Arm, 25 Catch-up (or Drill), 25 Best Tech. @ 1:15/1:25+
1x200 Pull - Count Strokes @ 3:00+
4 Rounds:
3x25 Strong Free (just make it) @ :20+
1x25 Fast - Choice @ 1:00+
4 Rounds:
4x50 Fast @ :50+
1x50 easy @ Reset
300 easy
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