8-1-20 - IM or Free

Warm-up: 800/14:00

200 Loosen

4x50 K @ 1:00+

200 P

4x50 Desc. 1-4 @ 1:00+

Skill: 800/16:00

4 Rounds: O:Fr  E:Choice

8x25 O:Drill  E:Build  @ :30

Main Set: 1400/25:00

4 Rounds: 

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

1x200 IM or Pull @ 3:00/3:15+

Warm-down: 200/3:00

200 easy

7-29-20 - Pull & Sprint

Warm-up: 1200/20:40

2 Rounds: 

2x100 Best Tech. Fr @ 1:30+

2x50 Strong K @ 1:00+

2x100 as: 75 Best Tech. Fr, 25 Fast Str @ 1:40+

2x50 Strong K @ 1:00+

Pull: 1800/27:45

3 Rounds: 

3x150 P - Hold Stroke Count @ 2:00/2:15/2:30+

3x50 Catch-up w/O-K @ :50+

Sprint: 200/5:00

6x25 @ :35+

1-2.12.5 Fast, 12.5 easy

3.25 DPS

2x25 Fast @ :45

Warm-down: 200/3:00

200 easy

7-27-20 - Capacity & Speed

Warm-up: 700/12:00

4x100 Best Tech. Fr @ 1:30+ 

4x50 IMO - 25 Dr, 25 Build @ 1:00+

4x25 Sprint Cycle @ :30+

Capacity: 1500/25:30

3 Rounds: 

6x50 Best Tech. Fr - 2@:45/:50/:55, 2@:40/:45/:50, 2@:35/:40/:45

1x200 P - Last 50 Drop PB, Add All Out K @ 3:00/3:30+

Stroke Sprint: 900/16:00

4 Rounds: 

1x50 as: 25 Fast Str, 25 Best Tech. Fr @ :50

1x25 All Out Str @ :30

1x50 as: 25 Best Tech. Fr, 25 Fast Str @ :50

1x25 All Out Str @ :30

1x50 Fast Str @ :50

1x25 All Out Str @ :30

Warm-down: 200/3:00

200 easy

7-25-20 - Pull & Stroke Speed

Warm-up: 700/14:00

300 Loosen

200 Strong K

8x25 O:U/W, Sc  E:Sprint Cycle @ :35

Pull: 1200/21:00

2 Rounds: 

1x300 P - Count Strokes @ 4:30+

6x50 Catch-up w/6+ Beat K @ 1:00+

Stroke Speed: 900/19:30

4x100 as: 75 Best Tech. Fr, 25 Fast Str @ 1:30/1:45+

20x25 as: 3 Fast @ :35, 1 Active Recovery @ :45

Warm-down: 200/3:00

200 easy

7-22-20 - IM or Free

Warm-up: 1800

200 Loosen

2 Rounds: 

2x50 Build K @ 1:00+

4x100 P - Count Strokes @ 1:30+

6x50 Desc. 1-3; 4-6 or IM Switch @ :50+

IM: 1200

2 Rounds: 

2x(1x25 Strong Fl @ :35+

    (1x25 Fast Fl @ :35+

4x50 Strong Bk @ :50+

2x(1x25 DPS Br @ :35+

    (1x25 Fast Br @ :35+ 

4x50 Fast Fr @ :45+

Free: 1400

4 Rounds: O:@ :50+  E:@ :45+

7x50 Best Average

1:00r

Warm-down: 200

200 easy

7-20-20 - Pull & IM

Warm-up: 800/14:00

200 Loosen

200 Steady K

200 Pull - Count Strokes

200 IM - Drill / Build

Pull: 1200/20:00

8x150 Pull @ 2:15/2:30+

#2&6 - Last 50 Drop PB, Add Strong Kick

#4&8 - Swim

IM: 1100/19:30

4x(1x25 Strong Fl - easy Speed @ :30+

    (1x50 as: 25 Build Fl, 25 Fast Bk @ :50+

1x100 IM @ 1:45+

4x(1x25 Fast Bk - Maintain Tempo @ :30+

    (1x50 as: 25 Build Bk, 25 Strong Br @ :50+

1x100 IM @ 1:45+

4x(1x25 Fast Br - Increase Tempo to Finish @ :30+

    (1x50 as: 25 Build Br, 25 Fast Fr @ :50+

Warm-down: 

200 easy

7-18-20: Aerobic IM or Free

Warm-up: 800/14:00

200 Loosen

4x50 Strong K @ 1:00+

200 Pull

4x50 IMO - Drill/Build @ 1:00+

Skill: 600/11:00

2 Rounds: 

2x25 Kick @ :30+

2x50 Drill @ 1:00+

2x75 Best Tech. @ 1:15+

IM: 25 Fly, 25 Back, 25 Breast

Free: Count Strokes

Aerobic: 1500/25:30

3 Rounds: 

3x100 

IM: Descend 1-3 @ 1:50+

Free: Best Tech. @ 1:25-1:45+

200 Pull @ 3:00+

Warm-down: 200/3:00

200 easy

7-15-20 - IM

Warm-up: 1000

300 Loosen

3x100 Strong K @ 2:00+

8x50 as: 25 Drill, 25 Build - O:IMO  E:Fr @ 1:00+

IM: 1300

6x25 Strong Fl @ :35+

1x100 IM @ 1:45+

4x50 Strong Bk @ :50+

2x100 IM @ 1:45+

6x25 Build Br @ :35+

3x100 IM @ 1:45+

4x50 Fast Fr @ :50+

Capacity: 600

2 Rounds: 

3x50 Best Tech. Fr @ :50/1:00

1x150 P - Count Strokes @ 2:30+

Warm-down: 200

200 easy

7-13-20 - Descending Capacity & Short Stroke

Warm-up: 800/12:00

400 Loosen

200 Steady K

200 IM - Drill/Build

Capacity: 1600/28:40

8x50 Best Tech. Fr - Hold Best Average @ :45/:50/:55

200 P - Active Recovery / Reset @ 3:00

1:00r

6x50 Best Tech. Fr - Hold Best Average @ :40/:45/:50

200 P - Active Recovery / Reset @ 3:00

1:00r

4x50 Best Tech. Fr - Hold Best Average @ :35/:40/:45

200 P - Active Recovery / Reset @ 3:00

1:00r

2x50 Best Tech. Fr - Hold Best Average @ :30/:35/:40

Stroke: 800/15:00

4 Rounds: 

4x25 Strong Str @ :30+

1x100 as: 75 Best Tech. Fr, 25 Fast Str @ 1:45+

Warm-down: 200/3:00

200 easy

7-8-20 - IM & Pull

Warm-up: 900/13:00

300 Loosen

300 Fr - Kick, Drill, Build

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

IM: 1700/28:00+

2 Rounds: 

1x100 Strong Fr @ 1:25+

1x100 IM @ 1:35+

6x25 Strong R1.Fl  R2.Br @ :30+

1x100 Strong Fr @ 1:25+

1x100 IM @ 1:35+

6x50 Build R1.Bk  R2.Fr @ :50+

Pull: 900/13:30+

3x300 P - Last 100 Drop PB, Add Strong K @ 4:30+

7-6-20 - Pull & Free

Warm-up: 900/13:00

300 Loosen

300 IM - K, Dr, Sw

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

Free Skill: 400/8:00

2 Rounds: 

2x25 HL K @ :35+

2x75 as: 25 Single Arm, 25 Catch-up, 25 Best Tech. @ 1:25+

Pull & Capacity: 1600/30:00

2 Rounds: 

1x200 P - Count Strokes @ 3:00+

12x50 Best Tech. Fr - Hold Stroke Count @ :45/:50/:55

Extra :15r after every 3rd

Warm-down: 

300 easy

7-1-20 - Welcome Back!

Warm-up: 900/16:00

300 Loosen

4x50 Steady K @ 1:00+

200 Pull

4x50 IMO - 25 Drill, 25 Swim @ 1:00+

Free: 1200/20:00

4 Rounds: 

1x50 as: 25 HL K, 25 Catch-up @ 1:00+

1x50 Best Tech. Fr - Count Strokes @ 1:00+

1x200 P - Count Strokes + Accelerate Walls @ 3:00+

IM: 600/12:00

3 Rounds: IMO - No Free

1x50 as: 25 Kick, 25 Drill @ 1:00+

1x50 as: 25 Drill, 25 Swim @ 1:00+

1x100 IM @ 2:00+

Warm-down: 200/4:00

200 easy