11-17-20 - Kick & Freestyle Efficiency

Warm-up: 1800/37:00

600 as: 100 Loosen, 50 Streamline Fl K on Bk @ 12:00

2x400 as: 25 Bodyline/K, 25 Sw, 25 Dr, 25 Sw @ 8:00

4x100 U/W, Sc @ 2:15

Kick: 800/18:00

6x25 All Out Fr K @ :30

1x100 Streamline Fl K on Bk @ 2:20

4x50 All Out Fr K @ :55

1x100 Streamline Fl K on Bk @ 2:20

2x75 All Out Fr K @ 1:20

1:00r

1x100 All Out Fr K for Time

Freestyle Capacity & Efficiency: 1500/25:00

8x50 Best Tech. Fr - Focus on Efficiency (12-16) @ :40

1x200 as: 25 Strong Bk, 25 Max DPS Fr (10-14) @ 3:40

6x50 Best Tech. Fr - Focus on Efficiency (12-16) @ :45

1x150 as: 25 Strong Bk, 25 Max DPS Fr (10-14) @ 2:40

4x50 Best Tech. Fr - Focus on Efficiency (12-16) @ :50

1x100 as: 25 Strong Bk, 25 Max DPS Fr (10-14) @ 1:40

2x50 Best Tech. Fr - Focus on Efficiency (12-16) @ :55

1x50 Active Recovery

Warm-down: 300/8:00

300 Choice

11-13-20 - Kick, Pull, Swim & Power

Warm-up: 1200/20:00

200 Loosen

200 Steady K

200 P - Count Strokes

8x50 Best Tech. Fr - Max Efficiency @ :40/:45+

8x25 Sprint Cycle @ :30

Kick, Pull, Swim: 1200/24:00

3 Rounds: 

8x50 @ 1:00

R1. Kick - O:Strong  E:Fast

R2. Pull - BC5-6

R3. Swim - Hold Best Average

Power/Pull: 1200/22:00

2 Rounds: 

2x25 P - PB @ Ankles @ :35

2x25 P - PB @ Knees @ :35

1x200 P - Count Strokes @ 2:40/3:10

2x50 Br P - Drag Legs @ 1:10

1x200 P - Count Strokes @ 2:40/3:10

Speed: 300/7:00

2 Rounds: 

2x25 Fast thru 15 @ :35

2x25 Last 10 Fast @ :35

2x25 Fast @ :35

Warm-down: 300/6:00

300 easy

11-10-20 - Aerobic IM & Pull

Outdoors!

Warm-up: 1400/24:00-30:00

400 Loosen

4x100 as: 50 Strong K, 50 Catch-up w/O-K @ 1:45/2:00

400 P - Count Strokes

4x50 Desc. 1-3; Hold 4 @ :50/1:00

IM: 1500/28:30

3 Rounds: IMO

1x200 IM - 25 Dr, 25 Build @ 3:00+

6x25 O:Strong  E:Fast @ :35

3x50 IM Switch @ 1:00

Pull: 1000/20:00

2 Rounds: 

2x100 P - Count Strokes @ 1:30/1:50

1x300 P - Last 100 Drop PB, Add Strong K @ 4:30/6:00

Warm-down: 

200 easy

11-7-20 - Pull & Aerobic

Warm-up: 900/18:00

200 Loosen

200 IM - Dr, Build

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

8x25 Sprint Cycle @ :30

Pull: 1100/17:00-20:00

2 Rounds: 

2x25 P - PB @ Ankles @ :30

2x25 P - PB @ Knees @ :30

2x25 Best Tech. Fr w/All Out K @ :30

2x200 P - Hold Stroke Count @ 2:45/3:30

Aerobic: 1900/37:00

5x100 Best Tech. Fr - Hold Stroke Count @ 1:35/2:00+

2x50 Strong K @ 1:00

4x100 Best Tech. Fr - Hold Stroke Count @ 1:30/1:55+

2x50 Strong K @ 1:00

3x100 Best Tech. Fr - Hold Stroke Count @ 1:25/1:50+

2x50 Strong K @ 1:00

2x100 Best Tech. Fr - Hold Stroke Count @ 1:20/1:45+

2x50 Strong K @ 1:00

1x100 Best Tech. Fr - Hold Stroke Count @ 1:15/1:40+

Warm-down: 200/4:00

200 easy

11-6-20 - Front-end Speed

Warm-up: 800/20:00

400 Loosen

8x50 O:Steady K  E:Drill @ 1:00

Pre-Set: 900/19:00

4 Rounds: IMO or O:Fr  E:Str

3x25 as: 10m HL K, 15m Max DPS @ :30

1x75 Build @ 1:15/1:30

3x25 as: 10m HL K + 2 Cycles Fast to easy @ :35

Front-end Speed: 1800/36:00

3 Rounds:

2x50 RQ thru 15m + 35m Best Tech. Fr @ 1:00

2x25 All Out @ :35

2x50 RQ thru 30m + 20m Best Tech. Fr @ 1:00

2x25 All Out @ :40

2x50 RQ @ 1:00

2x25 All Out @ :45

1x150 Best Tech. Fr - Focus on Efficiency - Reset Stroke

Warm-down: 300/5:00

300 easy

11-2-20 - Efficiency, Kick, & Speed

Warm-up: 1600/29:00

600 Loosen

200 IM - 25 Dr, 25 Build

12x50 O:Fr - Desc. 1-3; 4-6  E:Strong Bk @ :50/1:00

8x25 Sprint Cycle @ :30

Efficiency: 1200/22:00

4x100 Best Tech. Fr - Focus on Efficiency @ 1:10/1:30/1:45

4x50 as: 25 Single Arm, 25 Catch-up @ :45/1:00

4x100 Best Tech. Fr - Focus on Efficiency @ 1:10/1:30/1:45

4x50 as: 25 Zipper, 25 Catch-up @ :45/1:00

Kick: 600/11:00

2 Rounds: 

6x25 Strong Fr K @ :30

1x150 Best Tech. Fr - Build K @ 2:30

Speed: 600/11:00

2 Rounds: 

2x25 Fast thru 10m @ :25

2x25 Fast thru 15m @ :30

2x25 Fast @ :35

1x150 Best Tech. Fr @ 2:30

Warm-down: 200/4:00

200 easy

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

10-3-20 - Sprint IM

Warm-up: 800/15:00

4x100 as: 50 Best Tech. Fr, 50 Strong Bk @ 1:45+

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

IM Skill: 1400/29:00

2 Rounds: 

4x50 IMO - 25 K, 25 Dr @ 1:10

4x50 IMO - 25 Dr, 25 Best Tech. @ 1:05

3x(1x50 Best Tech. Fr @ :50

    (1x50 IM Switch - Race Turn + U/W @ 1:00

IM Sprint: 1600/28:00

4 Rounds: 

4x75 Strong - O:Fl, Bk, Br  E:Bk, Br, Fr @ 1:15+

4x25 RQ Str - R1.Fl  R2.Bk  R3.Br  R4.Fr @ :30

Warm-down: 300/6:00

300 Active Recovery 

10-2-20 - Freestyle Skill & Over-Distance

Warm-up: 1000/18:00

200 Loosen

200 Steady K

200 IM - Dr/Build

200 P - Count Strokes

8x25 Sprint Cycle @ :30

Skill: 600/12:00

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

6x50 as: 25 Catch-up, 25 Best Tech. @ 1:00

Pre-Set: 600/12:00

12x25 Strong - Maintain Stroke Count @ :35

3x100 Desc. 1-3 @ 1:40

Over-Distance: 1500/22:00

12x125 @ 1:50+

O: 75 Best Tech. Fr, 50 Fast

E: 100 Best Tech. Fr, 25 Fast

Warm-down: 300/6:00

300 Active Recovery

9-29-20 - Over-Distance & Sprint

Warm-up: 1200/23:00

400 Loosen

200 IM - Dr/Build

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

4x25 Front Sc @ :35

4x25 U/W Max to easy @ :35

4x25 Sprint Cycle @ :35

Main Set: 1200/20:30

1x300 P - Last 150 Drop PB, Add Strong K @ 4:30+

2x150 as: 100 Best Tech. Fr, 50 Fast Str @ 2:30+

1:00r

6x50 Best Tech. Fr - 25 Drag Legs, 25 Build K @ :50+

2x150 as: 100 Best Tech. Fr, 50 Fast Str @ 2:30+

Sprint: 900/21:00

3 Rounds: 

6x25 All Out K @ :35+

6x25 All Out @ :35+

Warm-down: 300/6:00

300 Active Recovery 

9-26-20 - Back-end Speed

Warm-up: 1200/22:30

6x100 Best Tech. Fr - 3 Dolphins @ 1:35/1:45

6x50 Strong Fr K @ 1:00+

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

Skill: 900/19:30

3 Rounds: 

2x50 as: 25 Dr1, 25 Best Tech. @ 1:05

2x50 as: 25 Dr2, 25 Best Tech. @ 1:05

2x50 Build @ 1:05

Drill Suggestions: 

Fly - Single Arm, Single/Double, 2R-2L-2B

Back - Single Arm, Triple Switch, 2R-2L-4B

Breast - Br w/Dolphin, 1P/2K, 2Br-2Fl

Free - Catch-up, Triple Switch, Zipper

Back-end Speed: 2400/43:00+

3 Rounds: 

4x150 as: 100 Best Tech. Fr, 50 Fast @ 2:00/2:30+

4x50 @ 200P (All Out?) @ 1:05

9-25-20 - Capacity & IM

Warm-up: 1100/18:00

300 Loosen

4x75 O:Streamline K on Bk  E:Catch-up w/O-K @ 1:30+

300 P - Count Strokes

4x25 Sprint Cycle @ :30

Capacity: 800/17:20

2 Rounds: 

8x50 Best Tech. Fr - Maintain Stroke Count, Dolphin K Count, & HR @ :40/:45/:50+

2:00r

IM: 900/18:30

6x25 O:Strong Fl  E:Best Tech. Fr w/O-K @ :30+

2x50 IM Switch - Fl/Bk - Race Turn + Push U/W @ 1:00

6x25 Fast Bk - Maintain Tempo + U/W @ :30+

2x50 IM Switch - Bk/Br - Race Turn + Push U/W @ 1:00

6x25 O:Max DPS Br  E:Build Br @ :35+

2x50 IM Switch - Br/Fr - Race Turn + Push U/W @ 1:00

6x25 All Out Fr @ :30+

Aerobic IM: 900/18:00

1x200 IM - 25 Fr/25 Str @ 3:00/4:00

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

1x200 IM - 25 Str/25 Fr @ 3:00/4:00

3x50 IM Switch @ 1:00

1x200 IM @ 3:00/4:00