8-31-20 - Back-end Stroke & Pull

Warm-up: 1100/21:00

200 Loosen

8x50 as: 25 Streamline Fl K on Bk, 25 Catch-up w/6+ Beat K @ 1:00

200 IM - 25 Dr, 25 Sw

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

Back-end Stroke: 1200/21:00

2 Rounds: 

3x150 as: 100 Best Tech. Fr, 50 Fast Str @ 2:15/2:30

6x25 O:Max DPS  E:Fast Str @ :30

Pull: 1000/15:00

5x200 P - Last 50 Drop PB, Add Strong K @ 2:30/2:45/3:00

Warm-down: 200/3:00

200 easy

8-28-20 - Catch & Pull, & IM Speed

Warm-up: 800/15:00

400 Loosen

8x25 Strong K @ :30

4x25 U/W Max @ :30

4x25 Sprint Cycle @ :30

Catch & Pull: 1200/22:00

2 Rounds: 

4x50 as: 25 Single Arm, 25 Catch-up @ 1:00

2x200 P - Last 50 Drop PB, Add Strong K @ 3:00/3:30

IM Speed: 1200/21:00

3 Rounds: IMO - Skip 1 Stroke (No Fr?)

4x25 Strong Str @ :30

3x100 IM @ 1:35/1:40

8-25-20 - Long-Sprint

Warm-up: 1250/24:30

500 as: 100 Loosen, 25 Streamline K on Bk

3 Rounds: IMO - No Fr

1x50 Streamline K on Bk @ 1:05

2x25 Dr - Fl:Single Arm  Bk:Triple Switch  Br:1P/2K  @ :35

3x50 Desc. 1-3 as: 25 Fr, 25 Str @ 1:05

Freestyle Skill: 300/6:30

2x50 as: 25 HL K, 25 Bodyline 1 or 2 @ 1:10

2x50 Catch-up w/Building K @ 1:05

2x50 Best Tech. Fr - Count Strokes @ 1:00

Long-Sprint: 1550/24:00

1x400 P - Neg. Split - Last 100 Drop PB, Add Strong K @ 6:00+

6x75 Best Tech. Fr - Hold Stroke Count @ 1:00/1:05/1:10

1x400 P - Neg Split - Last 200 Drop PB, Add Strong K @ 6:00+

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

Warm-down: 200/3:00

200 easy

8-24-20 - IM & Speed

Warm-up: 800/14:00

200 Loosen

6x50 as: 25 HL K, 25 Catch-up w/6+ Beat K @ 1:00

6x50 Desc. 1-3; 4-6 @ :50

IM: 1500/31:00

2 Rounds: 

3x25 Strong Fl @ :35

1x50 IM Switch - Fl/Bk @ 1:00

3x25 Fast Bk @ :30

1x50 IM Switch - Bk/Br @ 1:00

3x25 Build Br @ :35

1x50 IM Switch - Br/Fr @ 1:00

3x25 Fast Fr @ :30

After R2: 

3x200 IM @ 3:30/4:00

1. 25 Str, 25 Fr
2. 25 Fr, 25 Str
3. 50 Str

Speed: 600/12:00

3 Rounds: 

4x50 @ 1:00

1. 12.5 Fast, 25 easy, 12.5 Fast
2. 12.5 easy, 25 Fast, 12.5 easy
3. Max DPS
4. All Fast

Warm-down: 200/3:00

200 easy

8-22-20 - Freestyle Skill & Capacity/Maintenance

Warm-up: 900/18:00

300 Loosen

3x100 Strong K - 50 Non-Fr, 50 Fr @ 2:00+

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

Freestyle Skill: 400/8:00

Fins & Paddles Optional

2x50 Double Catch-up from HL K @ 1:00

2x50 Best Tech. Fr - Count Strokes @ 1:00

2x50 Triple Switch - 8-K + 3 Exaggerated Strokes @ 1:00

2x50 Best Tech. Fr - Count Strokes @ 1:00

Capacity & Maintenance: 1200/20:00-25:00

2 Rounds: 

1x100

1x200

1x300

Everything is Best Tech. Fr @ :10-20r

Hold Stroke Count w/consistent Turns + U/Ws

HR140-160 or ~2x resting HR (steady-state aerobic)

Speed: 300/7:00

12x25 O:All Out  E:Active Recovery @ 1:10 per 2x25

Warm-down: 200/3:00

200 easy

8-19-20 - Stroke & Pull

Warm-up: 700/13:00

200 Loosen

200 Strong K

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

Stroke: 1800/33:00

3 Rounds: 

4x125 as: 100 Best Tech. Fr, 25 Fast Str @ 1:50/2:00/2:10

4x25 O:Active Recovery  E:All Out @ :35

Pull: 600/9:00

3x200 P - Last 50 Drop PB, Add All Out K @ 2:40/2:50/3:00

Warm-down: 200/3:00

200 easy

8-17-20 - Capacity & IM

Warm-up: 900/16:30

300 Loosen

6x50 as: 25 Streamline K on Bk, 25 Catch-up w/O-K @ 1:00

2x50 as: 12.5 HL K, 12.5 Build, 25 Fast @ 1:00

2x50 as: 12.5 Fast, 25 Strong, 12.5 Fast @ 1:00

1x50 Active Recovery @ 1:00

1x50 Fast @ 1:00

Capacity: 1200/22:00

2 Rounds: 

12x50 Best Tech. Fr - Hold Stroke Count + Moderate HR @ :45/:50

1:00r

IM / Stroke: 900/17:30

6x25 IMO - 2 of each - No Fr @ :30

2x50 Fl/Bk - All Out Turn @ :55

6x25 IMO - 2 of each - No Fl @ :30

2x50 Bk/Br - All Out Turn @ :55

6x25 IMO - 2 of each - No Bk @ :30

2x50 Br/Fr - All Out Turn @ :55

6x25 IMO - 2 of each - No Br @ :30

200 easy

8-12-20 - Power & IM

Warm-up: 600/10:00

300 Loosen

200 Steady K

100 U/W, Sc

Power & Pull: 1000/18:40

4 Rounds: 

2x25 Br P - Drag Legs - Pads Optional @ :40

1x150 P - Count Strokes @ 2:10/2:20

2x25 Catch-up w/6+ Beat K @ :30

IM: 1800/34:30

3 Rounds: 

3x100 IM - Strong @ 1:40/1:50

6x50 IM Switch - 25 Build, 25 Fast @ :50/1:00

200 easy

8-10-20 - Capacity & IM

Warm-up: 700/13:30

200 Loosen

200 IM - Drill / Build

12x25 Sprint Cycle - 1-4.Free  5-8.Choice  9-12.Weak @ :30

Pull & Capacity: 1200/22:00

2 Rounds: 

1x300 P - Count Strokes - Last 100 Drop PB, Add K @ 5:00/5:30/6:00

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

IM: 1200/25:00

    (3x25 Strong Fl @ :30

3x(1x25 Active Recovery @ :45

1x75 as: 25 Fl, 25 Bk, 25 Br @ 1:30

6x50 Strong Bk @ :50

1x75 as: 25 Bk, 25 Br, 25 Fr @ 1:30

    (3x25 Strong Br @ :30

3x(1x25 Active Recovery @ :45

1x100 IM - Fast @ 2:00

1x50 Active Recovery

8-5-20 - Over-Distance

Warm-up: 600/11:00

300 Loosen

6x50 as: 25 Streamline K on Bk, 25 Catch-up w/O-K @ 1:00

Over-Distance: 2100/36:00

1x400 Neg. Split - 1st 200 may be Pull @ 6:10

8x75 Desc. 1-4; 5-8 @ 1:10

1x300 Neg. Split - 1st 150 may be Pull @ 4:45

8x25 O:Max DPS  E:Highest Tempo @ :30

1x200 Neg. Split - 1st 100 may be Pull @ 3:20

8x50 Hold Best Avg. @ :50

Finishing: 400/9:20

4 Rounds: 

1x50 Build @ 1:05

1x25 All Out @ :35

1x25 Active Recovery @ :40

Warm-down:

200 easy

8-3-20 - IM & Kick

Warm-up: 1000/16:30

400 as: 50 Free, 50 Back

300 IM - 25 Kick, 25 Drill, 25 Swim

200 Pull - Count Strokes

100 Scull

IM & Kick: 1400/28:00

4 Rounds: 

3x50 IM Switch @ 1:00

4x25 Streamline Kick on Bk - IMO by Round @ :35

1x100 IM - Fast @ 1:40

Finishing: 200/4:30

6x25 @ :30

1-2. 12.5 Fast, 12.5 easy

3. Active Recovery

2x25 Fast @ :45

Warm-down: 200/3:00

200 easy