400 Loosen
200 IM - Drill / Build
8x25 Sprint Cycle @ :35+
2 Rounds:
2x25 Handlead Fr K - w/Paddles @ :35+
2x25 Single Arm Fr - w/Paddles @ :35+
2x25 Catch-up Fr - w/Paddles @ :35+
1x100 Best Tech. Fr - w/Paddles @ 2:00+
4x200 O:Neg. Split E:Pull - Last 50 Drop PB, Add All Out K @ 2:45+
200 Group:
6x25 All Out @ :40
3x(3x50 @ 200P @ :50/1:00/1:10+ by Round
(100 Active Recovery @ Reset (3:00+)
500 Group:
2 Rounds:
1x50 All Out @ 1:00+
4x75 @ 500P @ 1:10+
100 Active Recovery @ 3:00+
12-28-19
300 Loosen
300 IM - Kick, Drill, Swim
300 Pull
4x50 as: 25 Single Arm, 25 Catch-up @ 1:00+
4x50 Desc. 1-4 @ 1:00+
4x100 Best Average @ 2:00+
2:00r (Active Recovery as needed)
4x50 Best Average @ 1:15+
2:00r (Active Recovery as needed)
4x25 Best Average @ :35+
5x200 O:Pull - Last 50 Drop PB, Add Kick E:FrIM (IM optional) @ 3:00+
200 easy
300 IM - Kick, Drill, Swim
300 Pull
4x50 as: 25 Single Arm, 25 Catch-up @ 1:00+
4x50 Desc. 1-4 @ 1:00+
4x100 Best Average @ 2:00+
2:00r (Active Recovery as needed)
4x50 Best Average @ 1:15+
2:00r (Active Recovery as needed)
4x25 Best Average @ :35+
5x200 O:Pull - Last 50 Drop PB, Add Kick E:FrIM (IM optional) @ 3:00+
200 easy
12-26-19
600 Loosen - 100 Free, 50 Choice
300 Pull
6x50 Desc. 1-3; 4-6 or IM Switch @ 1:00+
4 Rounds: IMO
4x25 Kick @ :30+
4x25 Drill @ :30+
4x25 Swim @ :30+
2x100 IM @ 1:30+
300 easy
300 Pull
6x50 Desc. 1-3; 4-6 or IM Switch @ 1:00+
4 Rounds: IMO
4x25 Kick @ :30+
4x25 Drill @ :30+
4x25 Swim @ :30+
2x100 IM @ 1:30+
300 easy
12-24-19 - Christmas Eve
100
25 25
25 25 25
50 25 50 25
25 75 25 75 25
100 25 100 25 100
25 75 25 75 25
150 25 150 25 150 25
25 25 200 25 25 200
25 100 100 25 100 100 25
50 25 150
200
200
Starting from the trunk (bottom)
= Loosen (trunk)
= Pull
= Drill / easy
= Fast
= All Out for Time - can be OTB (Star)
25s = Drill / easy
50s = Breath Control 7+ (BC7)
75s = Fly, Back, Breast by 25
100s = Descend
150s = Last 50 w/All Out Kick (drop PB if appropriate)
200s = Count Strokes
Total = 3300
Merry Christmas, Happy Holidays, and we'll see you on Thursday!
12-21-19
4x150 - 1.Loosen 2.Max DPS - Count Strokes 3.Build 4.Fastest Turns
4x150 Pull - Last 50 Drop PB, Add All Out Kick @ 2:15+
6x50 Desc. 1-3; 4-6 @ :45+
2 Rounds: 1.Free 2.Stroke
2x50 as: 25 Kick, 25 Drill @ 1:00+
2x50 as: 25 Drill, 25 Build @ 1:00+
2x50 Best Tech. @ 1:00+
4 Rounds:
2x100 1.50 Free, 50 Stroke 2.50 Stroke, 50 Free @ 1:45+
4x25 All Out Stroke @ :30+
200 easy
4x150 Pull - Last 50 Drop PB, Add All Out Kick @ 2:15+
6x50 Desc. 1-3; 4-6 @ :45+
2 Rounds: 1.Free 2.Stroke
2x50 as: 25 Kick, 25 Drill @ 1:00+
2x50 as: 25 Drill, 25 Build @ 1:00+
2x50 Best Tech. @ 1:00+
4 Rounds:
2x100 1.50 Free, 50 Stroke 2.50 Stroke, 50 Free @ 1:45+
4x25 All Out Stroke @ :30+
200 easy
12-19-19
200 Loosen
50 Kick
200 Pull
50 Kick
8x50 IMO - as: 25 Drill, 25 Build @ 1:00+
4 Rounds:
3x75 Pull - R1.PB @ Feet R2.PB @ Knees R3-4.PB @ Regular @ 1:15+
1x100 Swim - Hold Stroke Count @ 1:15+
:30r
4 Rounds:
6x25 All Out @ :30+
1x100 Active Recovery @ 2:00+
300 easy
50 Kick
200 Pull
50 Kick
8x50 IMO - as: 25 Drill, 25 Build @ 1:00+
4 Rounds:
3x75 Pull - R1.PB @ Feet R2.PB @ Knees R3-4.PB @ Regular @ 1:15+
1x100 Swim - Hold Stroke Count @ 1:15+
:30r
4 Rounds:
6x25 All Out @ :30+
1x100 Active Recovery @ 2:00+
300 easy
12-17-19
200 Loosen
4x50 Kick - Desc. 1-4 @ 1:00+
200 Pull - Count Strokes
4x50 Desc. 1-4 @ :45+
8x25 Sprint Cycle @ :30+
IM / Stroke:
2 Rounds: 1.Best Stroke 2.Worst Stroke
3x50 as: 25 Kick, 25 Drill @ 1:00+
4x25 Best Tech. Swim @ :30+
3x100 as: 75 Free, 25 Fast Stroke @ 1:40+
6x25 Fly @ :25+
2x75 Fly, Back, Breast @ 1:15/1:30+
(1x25 Back @ :25+
3x(1x75 as: 25 Back, 50 Breast @ 1:15+
2x75 Back, Breast, Free @ 1:15/1:30+
6x25 Free @ :30+
200 easy
Free:
400 Neg. Split @ 6:00
4x75 O:Fast E:Max DPS @ 1:15
200 Neg. Split - Total Time Faster than 2nd 200 of 400 @ 4:00
4x50 O:Fast E:Max DPS @ :50
100 Neg. Split - Total Time Faster than 2nd 100 of 200 @ 2:00
4x25 O:Fast E:Max DPS @ :25
4x200 @ 3:00 or 4x100 @ 1:30+ (Time Dependent)
1.50 Fast, 150 Max DPS / 25 Fast, 75 Max DPS
2.50 Max DPS, 50 Fast, 100 Max DPS / 25 Max DPS, 25 Fast, 50 Max DPS
3.100 Max DPS, 50 Fast, 50 Max DPS / 50 Max DPS, 25 Fast, 25 Max DPS
4.150 Max DPS, 50 Fast / 75 Max DPS, 25 Fast
8x50 O:Kick/Swim E:Swim/Scull @ Continuous
4x50 Kick - Desc. 1-4 @ 1:00+
200 Pull - Count Strokes
4x50 Desc. 1-4 @ :45+
8x25 Sprint Cycle @ :30+
IM / Stroke:
2 Rounds: 1.Best Stroke 2.Worst Stroke
3x50 as: 25 Kick, 25 Drill @ 1:00+
4x25 Best Tech. Swim @ :30+
3x100 as: 75 Free, 25 Fast Stroke @ 1:40+
6x25 Fly @ :25+
2x75 Fly, Back, Breast @ 1:15/1:30+
(1x25 Back @ :25+
3x(1x75 as: 25 Back, 50 Breast @ 1:15+
2x75 Back, Breast, Free @ 1:15/1:30+
6x25 Free @ :30+
200 easy
Free:
400 Neg. Split @ 6:00
4x75 O:Fast E:Max DPS @ 1:15
200 Neg. Split - Total Time Faster than 2nd 200 of 400 @ 4:00
4x50 O:Fast E:Max DPS @ :50
100 Neg. Split - Total Time Faster than 2nd 100 of 200 @ 2:00
4x25 O:Fast E:Max DPS @ :25
4x200 @ 3:00 or 4x100 @ 1:30+ (Time Dependent)
1.50 Fast, 150 Max DPS / 25 Fast, 75 Max DPS
2.50 Max DPS, 50 Fast, 100 Max DPS / 25 Max DPS, 25 Fast, 50 Max DPS
3.100 Max DPS, 50 Fast, 50 Max DPS / 50 Max DPS, 25 Fast, 25 Max DPS
4.150 Max DPS, 50 Fast / 75 Max DPS, 25 Fast
8x50 O:Kick/Swim E:Swim/Scull @ Continuous
12-14-19
300 Loosen
4x50 Back - Desc. 1-4 @ :50+
8x25 Sprint Cycle @ :30+
IM:
8x50 IMO - 25 Drill, 25 Build @ 1:00+
6x50 IM Switch @ :50+
3x50 as: 25 Fly (Fast), 25 Free (Smooth) @ :45+
3x50 as: 25 Free (Smooth), 25 Fly (Fast) @ :45+
1x200 IM - Fast on Fly + Free, Strong on Back + Breast @ 3:00+
8x25 Fast Back @ :25+
1x200 IM - Fast on Back + Free, Strong on Fly + Breast @ 3:00+
3x50 as: 25 Breast (Fast), 25 Free (Smooth) @ :55+
3x50 as: 25 Free (Smooth), 25 Breast (Fast) @ :55+
1x200 IM - Fast on Breast + Free, Strong on Fly + Back @ 3:00+
8x25 Fast Free @ :30+
200 easy
Free:
2 Rounds:
2x50 Catch-up - Focus on Fingertips down, Elbows up @ 1:00+
2x50 All Out Free K @ 1:00+
1x200 Pull - Count Strokes @ 2:40+
2 Rounds:
6x50 Free - think 80% 200P @ :35/:40+
6x50 Free - think 90% 200P @ :45/:50+
6x50 Free - think 200P @ :55/1:00+
100 Active Recovery @ Reset
200 easy
4x50 Back - Desc. 1-4 @ :50+
8x25 Sprint Cycle @ :30+
IM:
8x50 IMO - 25 Drill, 25 Build @ 1:00+
6x50 IM Switch @ :50+
3x50 as: 25 Fly (Fast), 25 Free (Smooth) @ :45+
3x50 as: 25 Free (Smooth), 25 Fly (Fast) @ :45+
1x200 IM - Fast on Fly + Free, Strong on Back + Breast @ 3:00+
8x25 Fast Back @ :25+
1x200 IM - Fast on Back + Free, Strong on Fly + Breast @ 3:00+
3x50 as: 25 Breast (Fast), 25 Free (Smooth) @ :55+
3x50 as: 25 Free (Smooth), 25 Breast (Fast) @ :55+
1x200 IM - Fast on Breast + Free, Strong on Fly + Back @ 3:00+
8x25 Fast Free @ :30+
200 easy
Free:
2 Rounds:
2x50 Catch-up - Focus on Fingertips down, Elbows up @ 1:00+
2x50 All Out Free K @ 1:00+
1x200 Pull - Count Strokes @ 2:40+
2 Rounds:
6x50 Free - think 80% 200P @ :35/:40+
6x50 Free - think 90% 200P @ :45/:50+
6x50 Free - think 200P @ :55/1:00+
100 Active Recovery @ Reset
200 easy
12-12-19
200 Loosen
200 IM - Drill/Build
6x50 Desc. 1-3; 4-6 @ :45+
3x300 Pull - Last 100 Drop PB, Add All Out Kick @ 4:30+
3 Rounds:
(1x25 All Out Kick - Hand-Lead Position @ :40+
2x(1x25 All Out Free thru 5 Cycles (10 Strokes) - No Breath @ :30+
(1x25 Max DPS Free - Count Strokes @ :30+
:30r
1x75 All Out for Time @ 2:00+ (easy 25 before new Round)
3 Rounds:
1x25 All Out - OTB optional @ :30+
1x50 All Out - think 2nd 50 of 100P @ :50+
1x25 All Out to Finish @ :30+
1x100 Active Recovery @ Reset
100 easy
200 IM - Drill/Build
6x50 Desc. 1-3; 4-6 @ :45+
3x300 Pull - Last 100 Drop PB, Add All Out Kick @ 4:30+
3 Rounds:
(1x25 All Out Kick - Hand-Lead Position @ :40+
2x(1x25 All Out Free thru 5 Cycles (10 Strokes) - No Breath @ :30+
(1x25 Max DPS Free - Count Strokes @ :30+
:30r
1x75 All Out for Time @ 2:00+ (easy 25 before new Round)
3 Rounds:
1x25 All Out - OTB optional @ :30+
1x50 All Out - think 2nd 50 of 100P @ :50+
1x25 All Out to Finish @ :30+
1x100 Active Recovery @ Reset
100 easy
12-10-19
600 as: 200 Free, 100 IM
6x50 IM Switch @ :50+
2x150 P - Last 50 Drop PB, Add All Out Kick @ 2:15+
8x50 as: 25 Drill, 25 Swim @ 1:00+
IM - 2 of each
Free / Stroke - Odds / Evens
3x200 Pull - Desc. 1-3 @ 3:00+
3x200 IM - Desc. 1-3 @ 3:00+
3x200 Swim - Desc. 1-3 @ 3:00+
4x50 easy @ 1:00+
6x50 IM Switch @ :50+
2x150 P - Last 50 Drop PB, Add All Out Kick @ 2:15+
8x50 as: 25 Drill, 25 Swim @ 1:00+
IM - 2 of each
Free / Stroke - Odds / Evens
3x200 Pull - Desc. 1-3 @ 3:00+
3x200 IM - Desc. 1-3 @ 3:00+
3x200 Swim - Desc. 1-3 @ 3:00+
4x50 easy @ 1:00+
12-7-19
200 Loosen
(2x25 Kick - R1.Smooth R2.Build R3.Fast @ :35+
3x(3x50 IM Switch @ 1:00+
8x25 Sprint Cycle @ :30+
IM:
4 Rounds:
2x25 Fast Fly @ :25+
2x50 Build Back @ :50+
2x50 Build Breast @ 1:00+
4x25 Fast Free @ :30+
3 Rounds:
2x50 Free @ :40+
2x100 IM - All Out! @ 2:00+
200 easy
Free:
5x300 Pull - Last 100 Drop PB, Add All Out K @ 4:30+
2 Rounds:
2x50 Free - Get Time @ :35+
1x100 Active Recovery @ 2:00+
2x50 Free - Beat 1st 2x50 Time @ :45+
1x100 Active Recovery @ 2:00+
2x50 Free - Beat 2nd 2x50 Time @ :55+
200 easy
(2x25 Kick - R1.Smooth R2.Build R3.Fast @ :35+
3x(3x50 IM Switch @ 1:00+
8x25 Sprint Cycle @ :30+
IM:
4 Rounds:
2x25 Fast Fly @ :25+
2x50 Build Back @ :50+
2x50 Build Breast @ 1:00+
4x25 Fast Free @ :30+
3 Rounds:
2x50 Free @ :40+
2x100 IM - All Out! @ 2:00+
200 easy
Free:
5x300 Pull - Last 100 Drop PB, Add All Out K @ 4:30+
2 Rounds:
2x50 Free - Get Time @ :35+
1x100 Active Recovery @ 2:00+
2x50 Free - Beat 1st 2x50 Time @ :45+
1x100 Active Recovery @ 2:00+
2x50 Free - Beat 2nd 2x50 Time @ :55+
200 easy
12-5-19
400 Loosen
6x25 Drill @ :35+
100 Kick
6x25 Drill @ :35+
200 Pull
4 Rounds: IMO or O:Free E:Stroke
3x25 Kick @ :35+
2x25 Best Tech. Swim @ :30+
6 Rounds:
1x125 Free @ 1:40+
1x75 All Out @ 1:40+ - Free:All Free IM:Fly/Back/Breast or Back/Breast/Free by 25
300 easy
6x25 Drill @ :35+
100 Kick
6x25 Drill @ :35+
200 Pull
4 Rounds: IMO or O:Free E:Stroke
3x25 Kick @ :35+
2x25 Best Tech. Swim @ :30+
6 Rounds:
1x125 Free @ 1:40+
1x75 All Out @ 1:40+ - Free:All Free IM:Fly/Back/Breast or Back/Breast/Free by 25
300 easy
12-3-19
200 Loosen
200 Pull
4x50 as: 25 Kick, 25 Drill @ 1:00+
4x50 Desc. 1-4 @ :50+
8x25 Sprint Cycle @ :30+
1x200 as: 50 All Out Kick, 150 Swim @ 3:15+
1x200 as: 50 Swim, 50 All Out Kick, 100 Swim @ 3:15+
1x200 as: 100 Swim, 50 All Out Kick, 50 Swim @ 3:15+
1x200 as: 150 Swim, 50 All Out Kick @ 3:15+
6x(1x75 as: 25 Single Arm, 25 Catch-up, 25 Swim @ 1:30+
(1x25 Best Tech. Free - Count Strokes - No Breath @ :30+
20x50 as:
1-4. Best Average @ :45-1:00+
5. Active Recovery / easy @ 1:30+
300 easy
200 Pull
4x50 as: 25 Kick, 25 Drill @ 1:00+
4x50 Desc. 1-4 @ :50+
8x25 Sprint Cycle @ :30+
1x200 as: 50 All Out Kick, 150 Swim @ 3:15+
1x200 as: 50 Swim, 50 All Out Kick, 100 Swim @ 3:15+
1x200 as: 100 Swim, 50 All Out Kick, 50 Swim @ 3:15+
1x200 as: 150 Swim, 50 All Out Kick @ 3:15+
6x(1x75 as: 25 Single Arm, 25 Catch-up, 25 Swim @ 1:30+
(1x25 Best Tech. Free - Count Strokes - No Breath @ :30+
20x50 as:
1-4. Best Average @ :45-1:00+
5. Active Recovery / easy @ 1:30+
300 easy
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