10-31-20 - Pull & IM

Warm-up: 1000/20:00

200 Loosen

200 Steady K

100 FrIM

4 Rounds: 

1x100 Best Tech. Fr - Max Efficiency @ 1:25/1:35/1:45

1x25 All Out K @ :35

Pull: 1200/18:30

4x125 P - Last 50 Drop PB, Add Strong K @ 1:45/2:00

3x50 Best Tech. Fr - Count Strokes @ :35/:45

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

3x50 Best Tech. Fr - Count Strokes @ :35/:45

IM: 2400/45:00

2 Rounds: 

6x50 Strong Bk @ :45/:50

3x50 IM Switch - Dr Fl? @ 1:00

6x50 Build Br @ 1:00

3x50 IM Switch - Dr Fl? @ 1:00

6x50 Fast Fr @ :55

10-27-20 - Pull & Short Aerobic

Warm-up: 1100/20:00

300 Loosen 

3x100 Strong K @ :10r

3x100 as: 50 Catch-up, 50 Best Tech. Fr @ :10r

8x25 Sprint Cycle @ :30

Pull: 2000/28:00-32:00

2 Rounds: 

4x25 PB @ Ankles @ :30

4x25 PB @ Knees @ :30

4x200 P - Count Strokes @ 2:30/3:00+

Short Aerobic: 800/14:00-16:00

2 Rounds: 

12x25 Best Tech. Fr - Focus on Efficiency @ :20/:25+

1x100 Active Recovery @ 2:00

1:00r

Warm-down: 300/8:00

300 easy

10-24-20 - Aerobic Free

Warm-up: 1400/23:00

400 Loosen

6x50 Strong K @ 1:00

400 P - Count Strokes, Accelerate Turns

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

Freestyle Skill: 600/10:00

2x75 as: 25 Bodyline, 25 Single Arm, 25 Catch-up @ 1:15+

3x50 Best Tech. Fr - Count Strokes @ :50

2x75 as: 25 Zipper, 25, Fingertip Drag, 25 Catch-up @ 1:15+

3x50 Best Tech. Fr - Count Strokes @ :50

Aerobic Free: 2000/32:00

1x400 Neg. Split @ 4:40/6:00+

4x100 Best Tech. Fr - Hold Stroke Count @ 1:15/1:30+

1x300 Neg. Split @ 3:30/4:30+

4x75 Best Tech. Fr - Hold Stroke Count @ 1:00/1:15+

1x200 Neg. Split @ 2:20/3:00+

4x50 Best Tech. Fr - Hold Stroke Count @ :45/1:00+

1x100 Neg. Split @ 1:10/1:30+

4x25 Best Tech. Fr - Hold Stroke Count @ :30+

10-20-20 - Freestyle Skill & Aerobic

Warm-up: 1000/20:00

400 Loosen

200 IM - Dr, Build

6x50 as: 25 K, 25 Catch-up @ 1:00

4x25 Sprint Cycle @ :30

Freestyle Skill: 600/10:30

3x50 as: 25 Dr1, 25 Best Tech. Fr @ 1:00

3x50 as: 25 Dr2, 25 Best Tech. Fr @ 1:00

3x100 Desc. 1-3 @ 1:30+

Pull & Aerobic Free: 2100/31:00

2x300 P - Count Strokes + Last 100 Drop PB, Add Strong K @ 4:00+

6x75 Best Tech. Fr @ 1:15+

2x200 P - Count Strokes + Last 100 Drop PB, Add Strong K @ 2:40+

6x50 Best Tech. Fr @ :50+

2x100 Best Tech. Fr w/Strong K @ 1:20+

6x25 Best Tech. Fr @ :25+

Warm-down: 300/8:00

300 easy

10-16-20 - Pull & Back-end Stroke

Warm-up: 800/17:00

300 Loosen

200 Steady K

100 Sc

8x25 Sprint Cycle @ :30

Pull: 1400/23:00

1x400 P - Count Strokes @ 6:00+

4x25 Best Tech. Fr w/O-K @ :30

1x300 P - Count Strokes @ 4:30+

4x25 Best Tech. Fr w/O-K @ :30

1x200 P - Count Strokes @ 3:00+

4x25 Best Tech. Fr w/O-K @ :30

1x100 P - Count Strokes @ 1:30+

4x25 Best Tech. Fr w/O-K @ :30

Back-end Stroke: 1500/25:00

6x(1x125 as: 75 Best Tech. Fr, 50 Fast Str @ 1:50+

    (1x75 as: 50 Best Tech. Fr, 25 Fast Str @ 1:20+

12x25 All Out @ :30

Warm-down: 300/6:00

300 easy

10-13-20 - Power & Pull, & Aerobic Free or IM

Warm-up: 900/18:00

200 Loosen

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

200 P - Count Strokes

8x25 Sprint Cycle @ :30

Power & Pull: 1400/23:20

2 Rounds: 

2x25 All Out HL Fr K @ :40

2x25 Dog Paddle w/All Out Fr K @ :40

3x200 P - Count Strokes; Focus on High Elbow Catch @ 3:00+

Aerobic Free: 1400/22:00

4 Rounds: 

2x75 Best Tech. Fr @ 1:15

4x50 Best Tech. Fr @ :45

Or:

Aerobic IM: 1400/25:20

4 Rounds: 

2x75 as: 25 Fl, 25 Bk, 25 Br @ 1:20

2x50 as: 25 Bk, 25 Br @ :55

2x50 as: 25 Br, 25 Fr @ :55

Warm-down: 300/6:00

300 easy

10-10-20 - Best Average - Free or IM

Warm-up: 1000/20:00

200 SKIPS

Pre-Set: 1000/21:20

4 Rounds: Fr or IMO by Round

2x25 Fr:Streamline Fl K on Bk  IM:K - IMO @ :35

2x25 Fr:Catch-up w/O-K  IM:Dr - IMO @ :35

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

Main Set: 1000/22:00

4 Rounds: 

3x75 Best Average @ 1:20/1:30

1x25 Active Recovery @ 1:00

Finishing: 400/10:00

2 Rounds: 

2x25 as: 12.5 Fast, 12.5 easy @ :30

2x25 as: 12.5 easy, 12.5 Fast @ :30

2x25 Active Recovery @ :30

2x25 Fast @ :30

1:00r

Warm-down: 300/6:00

300 easy

10-6-20 - Pull, Scull, & Aerobic IM

Warm-up: 900/17:00

300 Loosen

300 as: 25 Streamline K on Bk, 25 Catch-up w/O-K

300 P - Count Strokes

Pull & Scull: 900/16:00

1x100 Front Sc @ :10r

1x300 P - Last 100 Drop PB, Add Strong K @ :10r

1x100 Windshield Wiper Sc @ :10r

1x300 P - Last 100 Drop PB, Add Strong K @ :10r

1x100 Hip Sc @ :10r

Aerobic IM: 1800/37:00

2 Rounds: 

6x25 O:Strong Fl  E:Best Tech. Fr @ :30

2x75 as: 25 Fl, 25 Bk, 25 Br @ 1:30

6x50 Build  O:Bk  E:Br @ 1:05

2x75 as: 25 Bk, 25 Br, 25 Fr @ 1:30

6x25 Fast Fr @ :30

Finishing: 300/6:00

2 Rounds: 

2x25 as: 12.5 Fast, 12.5 easy @ :30

2x25 as: 12.5 easy, 12.5 Fast @ :30

2x25 Fast @ :30

Warm-down: 300/6:00

300 easy