12-30-21 - Stroke or IM Sprint

Warm-up: 1200/21:00

200 Loosen

6x50 Strong Kick @ 1:00

200 IM - Drill, Swim

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

8x25 Sprint Cycle @ :30

Pull: 900/16:30

2 Rounds: 

2x150 Pull - Maintain Stroke Count @ 2:15-2:45

1x150 Max Efficiency Free - Maintain Strong Kick & Stroke Count @ 2:00-2:45

Stroke Sprint: 1200/24:00

3 Rounds: 

2x100 as: 75 Best Tech. Free, 25 Strong Stroke @ 1:30-2:00

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

2x25 easy @ :30

2x25 Fast @ :30

1x50 easy @ 1:00

OR

IM Sprint: 1200/24:00

3 Rounds: IMO by Round

2x100 IM - Strong Fly / Back, Fast Breast / Free @ 1:30-2:00

3x25 Strong Stroke - IMO by Round @ :30

1x50 IM Switch @ 1:00

3x25 Fast Free @ :30

Warm-down: 200/4:00

200 easy

12-28-21 - Over-Distance Free

Warm-up: 1500/28:00

2x300 Loosen

4x50 Steady Kick @ 1:00

4x50 Pull - PB @ Ankles @ 1:00

2x(2x25 Scull @ :30-:40

    (1x100 Catch-up w/Overkick @ 1:30-2:10

8x25 Sprint Cycle @ :30

Over-Distance: 2100/42:00

1x400 Max Efficiency Free - May be Pull @ 5:30-8:00

4x125 Best Tech. Free - Slight Acceleration from 400 @ 1:45-2:30

1x300 Max Efficiency Free - May be Pull @ 4:15-6:00

4x100 Best Tech. Free - Slight Acceleration from 4x125s @ 1:20-2:00

1x200 Max Efficiency Free - May be Pull @ 3:00-4:00

4x75 Fast! @ 1:00-1:30

Warm-down: 200/4:00

200 easy

12-23-21 - Power, Stroke & Speed

Warm-up: 800/16:00

300 Loosen

3x50 Strong Kick @ :50-1:00

3x50 Back @ :50-1:00

8x25 Sprint Cycle @ :30

Power: 900/20:00

2 Rounds: 

2x25 Breast Pull (Chute Optional) @ :30-:45

2x50 Pull - Fewest Strokes (Chute Optional) @ 1:00-1:15

2x150 Pull - Maintain Power! @ 2:30-3:00

Stroke & Speed: 1400/28:00

4x100 as: 75 Max Efficiency Free, 25 Strong Stroke @ 1:30-2:00

4 Rounds: 

1x50 as: 25 Max Efficiency Free, 25 Fast Stroke @ :50-1:00

1x50 as: 25 Fast Stroke, 25 Max Efficiency Free @ :50-1:00

1x50 Max Efficiency Free @ :50-1:00

4x25 All Out Stroke @ :30

Warm-down: 300/6:00

300 easy

12-21-21 - Pull & Power, & Aerobic Free or IM

Warm-up: 900/18:00

200 Loosen

200 IM - Drill, Swim

6x50 Desc. 1-3; 4-6 @ :50-1:00

8x25 Sprint Cycle @ :30

Pull: 1100/24:00

2 Rounds: 

2x25 Scull (Chute Optional) @ :30-:40

2x25 Breast Pull - Drag Legs (Chute Optional) @ :30-:40

2x25 Max Power (Chute Optional) @ :30-:40

After R2: 

4x200 Pull - Max Power @ 2:45-4:00

Aerobic Free: 1400/28:00

4 Rounds: 

2x75 Max Efficiency Free @ 1:00-1:20

1x50 Best Tech. Free - A little Faster! @ 1:00-1:20

After R2 & 4: 

1x300 Best Tech. Free - Try to Hold "A little Faster!" @ 4:30-6:00

OR

Aerobic IM: 1200/26:00

4 Rounds: 

2x75 IM - Fly, Back, Breast or Back, Breast, Free @ 1:10-1:30

1x50 Fast - IMO by Round @ 1:10-1:30

After R2 & 4: 

1x200 IM - 25 Strong, 25 Fast @ 4:00

12-18-21 - Best Average

Warm-up: 1500/27:00

400 Loosen

200 Pull - Count Strokes

2x100 Strong Kick @ 2:00

2x100 Catch-up w/Strong Kick @ 1:30-2:00

6x50 Desc. 1-3; 4-6 @ :50-1:00

8x25 Sprint Cycle @ :30

Best Average: 1200/24:00

4x100 Best Average @ 1:30-2:00

1:00r - easy 50?

4x75 Best Average @ 1:15-1:30

1:00r - easy 50?

4x50 Best Average @ 1:00

1:00r - easy 50?

4x25 Best Average @ :30

1:00r - easy 50?

Warm-down: 300/6:00

300 easy

12-16-21 - IM or Sprint

Warm-up: 1200/24:00

200 Loosen

6x50 Best Tech. Free - Count Stroke @ :50-1:00

200 Steady Kick

4x50 as: 25 Drill, 25 Swim @ :50-1:00

200 Pull

2x50 as: 25 Fast, 25 easy @ :50-1:00

Power: 300-600/7:30-15:00

1-2 Rounds: 

2x25 All Out Kick (Chute optional) @ :35-:45

2x25 Pull - Max Power (Chute optional) @ :35-:45

2x25 Swim - Max Power + All Out Kick (Chute Optional) @ :35-:45

3x50 Best Tech. Free - Hold Powerful Strokes + Strong Kick (No Chute) @ 1:00

IM: 1400/28:00

2 Rounds: 

4x100 O:Max Efficiency Free  E:IM @ 1:30-2:00

3x50 IM Switch @ :45-1:00

6x25 Fast - IMO @ :30

OR

Sprint: 1400/32:00

2 Rounds: 

4x25 All Out Kick @ :30/:35

2x50 as: 25 All Out Swim, 25 easy @ 1:00

4x25 O:All Out thru 12.5  E:All Out Last 12.5 @ :30/:35

2x50 as: 25 Build to All Out Turn, 25 All Out Swim @ 1:00

4x25 O:easy  E:All Out @ :30/:35

2x50 Max Efficiency Free @ 1:00

:30r

2x50 All Out @ 1:15

Warm-down: 

200 easy

12-14-21 - Stretch Out & Aerobic Free

Warm-up: 1200/24:00

300 Loosen

4x50 Strong Kick @ 1:00

300 Pull - Count Strokes

4x50 as: 25 Drill, 25 Build @ 1:00

8x25 Sprint Cycle @ :30

Stretch-Out: 900/18:00

3x300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:00-6:00

    Focus on Long / Efficient Strokes

Aerobic Free: 1500/28:00

5x100 Max Efficiency Free @ 1:15-1:50

2x50 Catch-up w/Overkick @ 1:00

4x100 Max Efficiency Free @ 1:15-1:50

2x50 Catch-up w/Overkick @ 1:00

3x100 Max Efficiency Free @ 1:15-1:50

2x50 Catch-up w/Overkick @ 1:00

12-11-21 - Pull, Efficiency & Best Average

Warm-up: 700/14:00

200 Loosen

200 IM - Drill, Swim

3x50 IM Switch or Desc. 1-3 @ :50-1:00

6x25 Sprint Cycle - No All easy @ :30

Pull & Efficiency: 1600/31:00

2 Rounds: 

1x300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:00-6:00

2x50 Catch-up w/Strong Kick @ :45-1:00

3x100 Max Efficiency Free - Hold Stroke Count @ 1:20-1:50

2x50 Catch-up w/Strong Kick @ :45-1:00

Best Average: 1100/22:00

2 Rounds: 

3x50 Desc. 1-3 @ :50-1:00

4x100 Best Average @ 1:30-2:00

    Could be All Free, IM, 75 Free/25 Stroke - Keep them consistent by Round

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 400/8:00

400 easy

12-9-21 - Power & Speed OR IM

Warm-up: 1400/

400 Loosen

200 IM - Drill, Swim

6x100 Max Efficiency Free @ 1:30-2:00

8x25 Sprint Cycle @ :30

Power: 500/13:00

2 Rounds: 

2x25 All Out Kick - Chute Optional @ :30-:45

2x25 Pull - Max Power - Chute Optional @ :30-:45

2x25 Max Power w/All Out Kick - Chute Optional @ :30-:45

2x50 Max Power w/All Out Kick @ 1:00

Speed: 900/21:00

6x50 Fastest Possible! @ :50-1:10

2x100 Max Efficiency Free - Reset @ 1:30-2:00

2x(3x25 Fastest Possible @ :30/:35

    (1x50 Fastest Possible @ 1:00-1:15

1x100 Max Efficiency Free - Reset @ 1:30-2:00

1x50 Fastest Possible @ Reset

IM: 1400/28:00

2 Rounds: 

4x25 Strong Fly @ :30

2x50 IM Switch - Fl/Bk @ :45-1:00

2x50 Strong Back @ 1:00

2x50 IM Switch - Bk/Br @ :45-1:00

2x50 Fast Breast @ 1:00

2x50 IM Switch - Br/Fr @ :45-1:00

4x25 All Out Free @ :30

12-7-21 - Aerobic Free OR IM

Warm-up: 1200/24:00

200 Loosen

4x50 Steady Kick @ 1:00

2x150 as: 100 Catch-up, 50 Best Tech. Free @ 2:00-3:00

2x150 Pull - Last 50 Drop PB, Add Strong Kick @ 2:00-3:00

8x25 Sprint Cycle @ :30

Aerobic Free OR IM: 1600/21:20-32:00

4x100 Best Tech. Free OR IM @ 1:20-2:00

3x50 Desc. 1-3 OR IM Switch @ :40-1:00

3x100 Best Tech. Free OR IM @ 1:20-2:00

3x50 1.Strong 2-3. Fast OR IM Switch @ :40-1:00

2x100 Best Tech. Free OR IM @ 1:20-2:00

3x50 Fast OR IM Switch @ :40-1:00

1x100 Best Tech. Free OR IM Switch @ 1:20-2:00

3x50 All Out @ :40-1:00

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00

200 easy

12-4-21 - Best Average

Warm-up: 1300/24:30

400 Loosen

2x100 Strong Kick or Catch-up w/Overkick @ 1:45-2:15

2x100 Pull - Max Power @ 1:30-2:00

6x50 Desc. 1-3; 4-6 @ :50-1:00

8x25 Sprint Cycle @ :30

Best Average: 1500/33:00

6x100 Best Average @ 1:50-2:30

    Could be 100 IMs or 100 Frees or 50 Free, 50 Stroke - Choose your adventure!

1x50 easy - Reset 

6x75 Best Average @ 1:20-1:45

    Could be a variation of IM or all Free or a mixture of Stroke

1x50 easy - Reset

6x50 Best Average @ 1:00

    How will you ATTACK these?

1x50 easy - Reset

Stretch & Freestyle Technique: 700/14:00

2 Rounds: 

2x75 Catch-up w/Strong Kick @ 1:15-1:30

1x200 Pull - Max DPS - Roll & Reach @ 3:00-4:00

Warm-down: 300/6:00

300 easy 

12-2-21 - Sprint or IM

Warm-up: 900/18:00

100 Loosen

100 Steady Kick

9x50 - 1-2.Best Tech. Free  3.Pull @ :50-1:00

10x25 Kick - O:Strong  E:Fastest Possible @ :30/:35

Power: 600/17:15

3 Rounds: 

2x25 Front Scull @ :30-:45

1x50 Breast Pull - Drag Legs @ 1:00-1:15

After R3: 

3x100 Pull - Max Power @ 1:20-2:00

Sprint: 700/16:00

4x50 as: 25 Max Efficiency Free - 2 Breath Max, 25 Fastest Possible @ 1:10

    (1x25 Fastest Possible @ :35

4x(1x50 Max Efficiency Free @ 1:00

4x50 Fastest Possible @ 1:15

OR

IM: 1500/30:00

4x125 IM @ 2:00-2:30

    1.50 Fly, 25, 25, 25  

    2.25, 50 Back, 25, 25  

    3.25, 25, 50 Breast, 25

    4.25, 25, 25, 50 Free

12x25 Fast - IMO @ :30

4x100 IM @ 1:30-2:00

6x50 Fast - IM Switch @ 1:00

Warm-down: 200/4:00

200 easy

11-30-21 - Aerobic Free

Warm-up: 1000/20:00

300 Loosen

4x50 Strong Kick @ 1:00

200 IM - Drill, Swim

4x50 Strong Kick @ 1:00

100 Sprint Cycle

Pull: 1200/24:00

4x300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:00-6:00

Aerobic Free: 1200/22:30

6x75 Best Tech. Free @ 1:00-1:20

3x50 Fast @ 1:00

6x50 Best Tech. Free @ :40-:55

3x50 Fast @ 1:00

6x25 Best Tech. Free @ :20-:30

11-27-21 - Aerobic Free or IM

Warm-up: 1000/20:00

200 Loosen

2x100 as: 25 Scull, 50 Catch-up, 25 Best Tech. Free @ 1:30-2:00

6x50 IM Switch or Desc. 1-3; 4-6 @ :50-1:00

12x25 Sprint Cycle - 4 Free, 4 Non-Fr, 4 Choice @ :30

Pull: 900/18:00

3x300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:10-6:00

Aerobic Free: 1800/36:00

6x50 Best Tech. Free - Hold Stroke Count @ :40-:55

:30r

4 Rounds: 

1x75 Best Tech. Free - Hold Stroke Count @ 1:00-1:15

3x50 "Fast & Relaxed" @ :45-1:00

1:00r After Round 4

6x100 Best Average @ 1:15-2:00 - Use your fastest possible interval!

OR

Aerobic IM: 1800/36:00

3x100 IM @ 1:30-2:00

8x25 IMO @ :30

3x150 IM - 25 Fly, 50 Back, 50 Breast, 25 Free @ 2:20-3:00

6x25 IMO - No Fly or Free @ :30

3x200 IM (or FrIM) @ 3:10-4:00

4x25 All Out Free @ :30

11-25-21 - Happy Thanksgiving!

Warm-up: 1100/22:00

200 Loosen

4x50 Strong Kick @ 1:00

200 IM - Drill, Swim

6x50 Desc. 1-3; 4-6 @ :50-1:00

8x25 Sprint Cycle @ :30

Pull: 1200/25:30

3 Rounds: 

1x50 Pull - PB @ Ankles @ 1:15

1x50 Pull - PB @ Knees @ 1:15

1x150 Pull - Max Power @ 2:00-3:00

1x150 Max Efficiency Free w/Strong Kick @ 2:00-3:00

Aerobic Free: 1600/32:00

16x100

    1-4. Max Efficiency Free or IM @ 1:15-1:50

    5-8. Best Average @ 1:45-2:10

    9-12. Max Efficiency Free or IM @ 1:15-1:50

    13-16. Best Average @ 1:45-2:10

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00

200 easy

11-23-21 - IM & Sprint

Warm-up: 1200/21:00

300 Loosen

6x25 Strong Free Kick @ :30

300 Pull

6x25 Strong Fly or Breast Kick @ :30

300 IM - as: 25 Swim, 25 Drill, 25 Swim

IM: 1400/28:00

6x25 Strong Fly - U/W thru 10 @ :30

3x50 IM Switch @ :50/1:00

6x50 Strong Back - Build Tempo @ :45-1:00

3x50 IM Switch @ :50/1:00

6x50 Build Breast @ 1:00

3x50 IM Switch @ :50/1:00

8x25 All Out Free @ :30

Sprint: 900/18:00

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

4x25 as: 12.5 Fast, 12.5 easy @ :30

2x50 Max Efficiency Free @ 1:00

4x25 as: 12.5 easy, 12.5 Fast @ :30

2x50 Max Efficiency Free @ 1:00

4x25 easy - Focus on Max DPS @ :30

4x25 Fastest Possible! @ :30

Warm-down: 200/4:00

200 easy

11-20-21 - Saturday Morning Sprint!

Warm-up: 1500/31:00

8x100 O:Loosen / Best Tech. Free  E:Catch-up w/Strong Kick @ 1:30-2:00

1x100 Scull w/PB

9x50 Desc. 1-3; 4-6; 7-9 @ :40-1:00

6x25 O:Max DPS w/Fewest Breaths  E:Fast @ :35/:40

Power & Pull: 800/17:00

2 Rounds: 

1x100 Breast Pull - Drag Legs @ 2:00-2:30

1x300 Pull - Count Strokes + Max Power @ 4:30-6:00

Sprint: 1000/20:00

10x50 Best Average @ :50-1:00

1x100 Active Recovery @ 2:00

10x25 Best Average @ :30

1x150 Active Recovery @ 3:00

Warm-down: 200/4:00

200 easy

11-18-21 - Short IM & Stroke Sprint

Warm-up: 1300/26:00

400 Loosen

4x100 as: 50 Steady Kick, 50 Catch-up w/Strong Kick @ 1:30-2:00

6x50 Desc. 1-3; 4-6 @ :45-1:00

8x25 Sprint Cycle @ :30

Short IM: 1200/24:00

4x(1x25 Strong Fly @ :30

    (1x50 Build Back @ :45-1:00

2x100 IM @ 1:30-2:00

4x(1x25 Fast Back @ :30

    (1x50 Build Breast @ :50-1:00

2x100 IM @ 1:30-2:00

8x25 Fast Free @ :30

OR

Stroke Sprint: 1200/25:20

4 Rounds: 

2x25 Fast Kick @ :30/:35

2x50 Build to All Out Turn @ :50/1:00

2x25 All Out @ :30/:35

1x100 Active Recovery @ 2:00

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 300/6:00

300 easy

11-16-21 - Pull & Aerobic Free

Warm-up: 800/14:00-16:00

200 Loosen

4x100 as: 50 Catch-up w/Strong Kick, 50 Max Efficiency - Maintain Kick @ 1:30-2:00

8x25 Sprint Cycle @ :30

Pull: 1200/18:00-25:00

2 Rounds: 

6x25 Pull - PB @ Ankles or Knees @ :30/:35

3x150 Pull - Last 50 Drop PB, Add Strong Kick @ 2:00-3:00

Aerobic Free: 1200/18:00-23:00

6x50 Desc. 1-3; 4-6 @ :45-1:00

:30r - Reset

2 Rounds: 

5x75 Max Efficiency Free @ 1:00-1:20

1x75 Fast! @ 1:30

Warm-down: 200/4:00

200 easy

11-13-21 - Best Average

Warm-up: 1200/

400 Loosen

3x100 as: 50 Strong Kick, 50 Catch-up w/Strong Kick @ 1:40-2:00

3x100 Desc. 1-3 @ 1:30-2:00

8x25 Sprint Cycle @ :30

Best Average: 1800/

3 Rounds: 

4x100 Kick, Pull, or IM @ 1:40-2:00

1x200 Best Average @ 4:00

Finishing Speed: 400/8:00

2 Rounds: 

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00

200 easy

11-11-21 - Power & Stroke Sprint

Warm-up: 900/18:00

400 Loosen

4x50 Strong Kick @ 1:00

3x50 IM Switch @ :50-1:00

3x50 Desc. 1-3 @ :50-1:00

Power: 600/12:00

2 Rounds: 

1x50 Breaststroke Pull - Drag Legs @ 1:00

1x100 Pull - Max Power @ 1:30-2:00

2x25 Pull - PB @ Ankles @ :30

1x100 Pull - Max Power + Increase Tempo @ 1:30-2:00

Stroke Sprint: 1400/28:00

2 Rounds: 

4x100 as: 75 Build Free, 25 Fast Stroke @ 1:30-2:00

2x25 Fast Stroke @ :30

2x25 Max Efficiency Free or Stroke @ :30

2x25 Fast Stroke @ :30

1x50 Max Efficiency Free or Stroke @ 1:00

2x50 Fast Stroke @ 1:00

Warm-down: 200/4:00

200 easy

11-9-21 - Aerobic Free & Descending Efforts

Warm-up: 500/10:00

200 Loosen

4x25 Strong Kick @ :30

4x25 Catch-up w/Strong Kick @ :30

4x25 Max Efficiency Free - Maintain Strong Kick @ :30

Aerobic Free: 1200/24:00

2x300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:00-6:00

3x(2x25 Max Efficiency Free - Fewest Strokes @ :30

    (1x150 Max Efficiency Free - Maintain Stroke Count @ 2:00-3:00

Descending Efforts: 900/18:00

2 Rounds: 

3x75 Strong Free @ 1:00-1:30

3x50 Fast Free @ :50-1:00

3x25 All Out Free @ :30

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00

200 easy

11-6-21 - Best Average - Descending Distances

Warm-up: 1600/32:00

400 Loosen

4x50 Strong Kick @ 1:00-1:10

4x50 Catch-up w/Strong Kick @ :50-1:00

4x50 Best Tech. Free w/Strong Kick @ :40-:50

400 Pull - Max Power

8x25 Sprint Cycle @ :30

Pre-Set: 600/12:00

3x50 Desc. 1-3 @ :50-1:00

3x100 Strong Free or IM @ 1:30-2:00

6x25 O:Fast  E:Max Distance Per Stroke @ :30

Best Average - Descending Distances: 1500/30:00

1x400 Fastest Possible @ 6:00-8:00

4x25 Max Efficiency Free @ :30

2x200 Best Average - Add-up Faster than 400 @ 3:00-4:00

4x25 Max Efficiency Free @ :30

4x100 Best Average - Add-up Faster than 400 @ 1:30-2:00

4x25 Max Efficiency Free @ :30

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00

200 easy

11-4-21 - Power & Short Sprint

Warm-up: 1500/31:00

400 Loosen

6x25 All Out Free Kick @ :30/:35

200 IM - Drill, Swim

6x25 Pull - PB @ Ankles @ :30/:35

4x100 Pull - Max Power @ 1:30-2:00

8x25 Sprint Cycle @ :30

Short Sprint: 900/16:30-19:30

3 Rounds: Mix and match stroke as you see fit.

3x50 as: 25 Build Free, 25 Fast @ :50-1:00

2x25 All Out thru 15 @ :30/:35

2x25 All Out @ :30/:35

2x25 Max Efficiency Free @ :30/:35

Finishing Speed: 400/8:00

2 Rounds: 

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 400/8:00

400 easy

11-2-21 - Aerobic Freestyle

Warm-up: 1400/22:00-28:00

6x100 Max Efficiency Free @ 1:20-2:00

4x50 Strong Kick @ 1:00-1:10

4x50 Catch-up Free w/Strong Kick @ :50-1:00

4x50 Best Tech. Free Maintain Strong Kick @ :40-:50

8x25 Sprint Cycle :30

Aerobic Freestyle: 2000/27:00-40:00

4x200 Pull - Neg. Split @ 2:45-4:00

Reset

2 Rounds: Maintain Stroke Counts + Accelerate as Distances get Shorter

4x75 Best Tech. Free @ 1:00-1:30

4x50 Best Tech. Free @ :40-1:00

4x25 Best Tech. Free @ :20-:30

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00

200 easy

10-30-21 - Happy Halloween!

Warm-up: 1200/

400 Loosen

3x100 Kick - 1.Fly  2.Back  3. Breast @ 2:00

3x100 Best Tech. Free - Desc. 1-3 @ 1:30-2:00

8x25 Sprint Cycle @ :30

Pull & Power: 900/

3x300 Pull @ 4:00-6:00

    1.300 Pull

    2.200 Pull + Last 100 Drop PB, Add Strong Kick

    3.100 Pull + Last 200 Drop PB, Add Strong Kick

Best Average: 1200/

6x50 Best Average @ 1:00

100 Active Recovery @ 2:00

6x50 Best Average @ 1:15

100 Active Recovery @ 2:00

6x50 Best Average @ 1:30

100 Active Recovery @ 2:00

Finishing Speed: 200/

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 400/

400 easy

10-28-21 - Stroke Sprint & Masters Double (Kenny's @ 9)

Warm-up: 1200/20:00-24:00

12x50 @ :50-1:00

    1-2. Strong Free

    3. IMO or Stroke

4x50 Strong Kick @ 1:00

4x50 Catch-up Free @ :45-1:00

4x50 Max Efficiency Free @ :45-1:00

Stroke Sprint: 1200/20:15-24:00

3 Rounds: 

2x75 as: 25 Kick, 25 Drill, 25 Swim @ 1:15-1:30

3x50 Build Free @ :45-1:00

4x25 All Out Stroke or Free @ :30

Reset

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 400/8:00

400 easy

10-26-21 - Aerobic Freestyle & Pull

Warm-up: 1100/22:00

200 Loosen

200 Steady Kick

200 IM - Drill, Swim

6x50 as: 25 Catch-up, 25 Max Efficiency Free @ :50-1:00

8x25 Sprint Cycle @ :30

Aerobic Freestyle: 1100/21:00

2x75 Best Tech. Free - BC3, 5, 7 by 25 @ 1:10-1:30

8x50 Best Tech. Free @ :40-:55

2x75 Best Tech. Free - BC7, 5, 3 by 25 @ 1:10-1:30

8x50 Best Tech. Free @ :40-:55

Pull: 800/16:00

4x200 P - Desc. 1-3; Hold 4 @ 2:30-4:00

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00

200 easy

10-23-21 - Speed Endurance & Best Average

Warm-up: 800/15:00

300 Loosen

200 IM - Drill, Swim

2x50 Strong Back @ :50-1:00

2x50 Strong Kick @ :50-1:00

2x50 Catch-up w/Strong Kick @ :50-1:00

Pre-Set: 600/12:00

3x100 Best Tech. Free @ 1:20-2:00

2x50 as: 25 Fast, 25 easy @ :45-1:00

2x50 as: 25 Build, 25 Fast @ :45-1:00

4x25 Fast @ :30

Speed Endurance: 1000/22:00

20x50 as: 

    1-4.Best Average - Hold Fastest Possible! @ :40-1:00

    5.Active Recovery - Reset @ 1:20-1:30

Mix and Match Stroke during Best Average as YOU see fit!  

Pull: 900/18:00

6x150 as: 100 Pull - Max Power, 50 Strong Free - Drop PB, Add Strong Kick @ 2:00-3:00

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 300/6:00

300 easy

10-21-21 - Stroke, IM, or Free Sprint!

Warm-up: 600/12:00

200 Loosen

4x50 Kick - 25 Strong, 25 Fast @ :50-1:00

4x50 Catch-up w/Strong Kick @ :50-1:00

Pre-Set: 500/10:30

3x50 Desc. 1-3 @ :50-1:00

3x50 Hold Fast @ :50-1:00

:30r

8x25 Sprint Cycle @ :30

Stroke / IM / Free Sprint: 1800/36:00

3 Rounds: 

4x75 Pull - 25 Breast Pull, 50 Free Pull @ 1:15-1:30

1x50 Build to All Out @ 1:00

2x25 Fast thru 15 @ :30

2x25 Fast Last 10 @ :30

2x25 All Out @ :30

1x100 Active Recovery @ 1:30-2:00

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00

200 easy

10-19-21 - Aerobic Freestyle

Warm-up: 1200/19:00-24:00

400 Loosen

4x100 as: 50 Catch-up, 50 Best Tech. Free @ 1:25-2:00

4x50 as: 25 Single Arm, 25 Catch-up @ :50-1:00

8x25 Sprint Cycle @ :30

Pull & Aerobic Freestyle: 1500/20:30-29:15

2x50 Pull - PB @ Ankles @ 1:00

3x300 Pull - Last 100 Drop PB, Add Strong Kick @ 3:50-6:00

2x25 Best Tech. Free - Fewest Breaths Possible @ :30

9x50 Fast & Efficient @ :40-:55

Finishing Speed: 400/8:00

2 Rounds: 

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 300/6:00

300 easy

10-16-21 - Best Average

Warm-up: 600/12:00

200 Loosen

200 Steady Kick

200 IM - Drill, Swim

Pre-Set: 400/8:00

6x50 Desc. 1-3; 4-6 @ :45-1:00

2x25 Fast thru 15 @ :30

2x25 Fast Last 10 @ :30

Best Average: 2100/

3x200 Broken :10r @ 100 @ 4:00+

1x100 Active Recovery @ Reset

2 Rounds: 

6x100 Best Average @ 2:00+

1x100 Active Recovery @ Reset

Finishing Speed: 400/8:00

2 Rounds: 

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00

200 easy

10-14-21 - Deconstructed 200 Free or 200 IM

Warm-up: 1000/19:00

200 Loosen

4x50 Catch-up w/Strong Kick @ :50-1:00

4x50 Pull - Count Strokes @ :45-:55

4x50 Best Tech. Free @ :40-:50

8x25 Sprint Cycle @ :30

Deconstructed 200 Free or 200 IM: 1500/34:00

4 Rounds: 

1x25 Strong Free or Fly @ :25-:35

3x50 Desc. 1-3 or IM Switch @ :50-1:00

1x25 Fast Free @ :35

:20r

1x175 Fast - Race like 200 Free or 200 IM @ 4:00

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 300/6:00

300 easy

10-12-21 - Efficiency Freestyle

Warm-up: 1200/22:00

400 Loosen

6x50 Kick @ :50-1:00

6x50 IM Switch @ :50-1:00

8x25 Sprint Cycle @ :30

Efficiency Free: 1200/22:00

4x100 Max Efficiency Fr - 4 Dolphins @ 1:30-1:55

4x100 Max Efficiency Fr - 4 Dolphins @ 1:20-1:50

4x100 Max Efficiency Fr - 4 Dolphins @ 1:10-1:45

Finishing Speed: 600/12:00

3 Rounds: Stroke?

2x25 Fast thru 15 @ :30

2x25 Fast Last 10 @ :30

4x25 O:easy E:Fast @ :30

Warm-down: 300/6:00

300 easy

10-9-21 - Descending Distances w/Best Average

Warm-up: 1200/24:00

300 Loosen

3x100 as: 50 Kick, 50 Drill @ 1:45-2:00

6x50 Desc. 1-3; 4-6 @ :50-1:00

300 Pull - Count Strokes

Descending Distance w/Best Average: 1000/18:30

1x200 Max Efficiency Free @ 2:30-3:20

4x50 Best Average @ :45-:55

1x150 Max Efficiency Free @ 2:00-2:45

3x50 Best Average @ :45-:55

1x100 Max Efficiency Free @ 1:30-2:10

2x50 Best Average @ :45-:55

1x50 Max Efficiency Free @ 1:00

1x50 Best Average @ :45-:55

Finishing Speed: 400/8:00

2 Rounds: 

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 400/8:00

400 easy

10-7-21 - Stroke Sprint!

Warm-up: 900/18:00

200 Loosen

2x100 Steady Kick @ 2:00

6x50 Desc. 1-3; 4-6 @ :45-1:00

8x25 Sprint Cycle - 4 Free, 4 Non-Free @ :30

Power & Pull: 700/15:00

2x200 Pull - Count Strokes @ 3:00-4:00

4x25 Pull w/Pads - PB @ Ankles @ :30/:35

2x50 Breaststroke Pull - Drag Legs @ 1:00-1:20

2x50 Powerful Free w/Strong Kick @ 1:00

Stroke Sprint: 1000/21:00

2 Rounds: 

8x25 O:Best Tech. Free - Fewest Breaths Possible  E:Fast Stroke @ :30-:40

2x50 Best Tech. Free @ :45-1:00

2x50 Fast Stroke @ 1:00

1x100 Active Recovery @ 2:30

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00

200 easy

10-5-21 - Capacity Freestyle

Warm-up: 1400/24:00

400 Loosen

4x50 Steady Kick @ :55-1:00

4x50 Drill (Rec: Catch-up) @ :50-1:00

400 Pull - Count Strokes

8x25 Sprint Cycle @ :30

Capacity Freestyle: 2100/

4x125 Max Efficiency Free - Count Strokes @ 1:30-2:15

6x50 Moderate Free - think 80% @ :35-:50

4x100 Max Efficiency Free - Count Strokes @ 1:20-1:55

6x50 Fast Free - think 90% @ :40-:55

4x75 Max Efficiency Free - Count Strokes @ 1:10-1:25

6x50 All Out Free - think 100% @ :45-1:00

Warm-down: 200/4:00

200 easy

10-2-21 - Super Sprint!

Warm-up: 1000/20:00

300 Loosen

2x100 Steady Kick @ 2:00-2:30

2x100 as: 25 Catch-up, 25 Max Efficiency Free @ 1:30-2:00

3x50 Desc. 1-3 @ 1:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

2x25 Fast @ :30

Super Sprint: 1200/29:00

3x50 as: 35 Fast, 15 easy @ 1:10

6x25 Fastest Possible @ :35

1x100 Active Recovery @ 2:30

3x50 as: 15 easy, 35 Fast @ 1:10

6x25 Fastest Possible @ :35

1x100 Active Recovery @ 2:30

3x50 Fast @ 1:10

6x25 Fastest Possible @ :35

1x100 Active Recovery @ 3:00

Pull & Aerobic Free: 1000/19:00

2x200 Pull - Count Strokes @ 3:00-4:00

6x100 Max Efficiency Free - Hold Stroke Count @ 1:20-1:50

Warm-down: 300/6:00

300 easy

9-30-21 - Descending Stroke or IM

Warm-up: 600/12:00

200 Loosen

100 Scull

200 Kick

100 IM

Power & Pull: 1400/28:00

2 Rounds: 

2x(1x50 Catch-up - Drag Legs (No PB) @ 1:00

    (1x150 Pull - Max Power! @ 2:00-3:00

6x50 O:Pull - Build Tempo  E:Fast - Add Strong @ :50-1:00

Descending Stroke: 1000/21:00

2 Rounds: 

2x75 Strong Stroke @ 1:10-1:30+

4x50 as: 25 Build Free, 25 Fast Stroke @ :50-1:00+

6x25 Fast Stroke @ :30/:35+

OR

Descending IM: 1000/21:20

2 Rounds: 

2x75 Strong @ 1:15-1:30+

    1. 25 Fly, 25 Back, 25 Breast

    2. 25 Back, 25 Breast, 25 Free

3x50 IM Switch - 25 Strong, 25 Fast @ :50-1:00+

8x25 IMO - Fast @ :30/:35+

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00

200 easy

9-28-21 - Descending Free

Warm-up: 800/15:00

300 Loosen - 100 Free, 50 Back

300 Strong Kick

4x50 as: 25 Catch-up, 25 Max Efficiency Free @ 1:00

Descending Free: 1800/24:00-33:00

6x150 Max Efficiency Free @ 2:00-2:45

6x100 Build Free @ 1:20-1:50

6x50 Fast Free @ :40-:55

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00

200 easy

9-25-21 - Best Average

Warm-up: 900/19:00

200 Loosen

2x50 Strong Kick @ 1:00-1:15

200 IM - Drill/Swim

2x50 Build Kick @ 1:00-1:10

200 Pull - Count Strokes

2x50 Fast Kick @ 1:00-1:05

Pre-Set: 1100/21:00

6x100 Max Efficiency Free @ 1:15-1:50

6x50 Desc. 1-3; 4-6 @ :45-1:00

8x25 Sprint Cycle @ :30

Best Average: 1300/29:00

2 Rounds: 

6x75 Best Average @ 1:10-1:40

:30r

1x200 Reset - Could be Swim, Pull, Kick - Choice

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00

200 easy

9-23-21 - Stroke Sprint

Warm-up: 1500/30:00

200 Loosen

2 Rounds: 

2x100 Strong Kick @ 2:00

3x100 as: 75 Max Efficiency Free, 25 Strong Stroke @ 1:30-2:00

1x50 Fast Kick @ 1:00

4x25 Sprint Cycle @ :30

Stroke Sprint: 1300/28:00

4 Rounds: 

3x50 as: 25 Build Free, 25 Fast Stroke @ :50-1:05

1x100 Pull - Stretch-out / Reset @ 2:00

3x25 Fast Stroke @ :30/:35

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00

200 easy

9-21-21 - Freestyle Skill & Descending Efforts

Warm-up: 400/10:00

200 Loosen

100 Strong Kick

100 Front Scull

Freestyle Skill & Power: 1100/23:30

2x25 Hand-Lead Kick @ :30-:40

2x25 Dog Paddle @ :30-:40

2x25 Catch-up @ :30-:40

2x200 Pull - Count Strokes @ 2:45-4:00

2x25 Hand-Lead Kick @ :30/:35

2x25 Single Arm @ :30/:35

2x25 Catch-up @ :30/:35

2x200 Pull - Count Strokes @ 2:45-4:00

Descending Efforts: 900/18:00

3 Rounds: 

1x150 Max Efficiency Free @ 2:00-3:00

1x100 Build Free @ 1:20-2:00

1x50 Fast Free @ :40-1:00

Finishing Speed: 400/8:00

2 Rounds: 

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00

200 easy

9-18-21 - Best Average! Go, Go, Go!

Warm-up: 1400/30:00

3x200

    1. Loosen

    2. 25 Catch-up, 25 Max DPS (Distance Per Stroke)

    3. Drill, Swim (IM?)

3x100 Strong Kick @ 1:50-2:30

6x50 Desc. 1-3; 4-6 @ :50-1:00

8x25 Sprint Cycle @ :30

Best Average: 1600/31:00

2x150 Build by 50 @ 2:15-3:00

6x100 Best Average @ 1:20-1:50

1x200 Active Recovery @ 4:00

2x100 Build @ 1:30-2:00

6x50 Best Average @ :45-1:00

Finishing Speed: 400/8:00

2 Rounds: 

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/5:00

200 easy

9-16-21 - Stroke Speed

Warm-up: 1000/

200 Loosen

8x50 IMO - O:Kick  E:Drill @ 1:00-1:15

2x100 IM @ 1:30-2:15

8x25 Sprint Cycle @ :30

Power & Pull: 600/

6x50 Pull - Hold Stroke Count @ :50-1:00

1x300 Pull - Build by 100 @ 4:30-6:00

Stroke Speed: 1500/

3 Rounds: 

2x75 Strong Stroke @ 1:10-1:40

4x25 Fast thru 15 (2/3) @ :30/:35

2x50 Build Stroke @ :50/1:10

4x25 Last 10 Fast @ :30/:35

2x25 Fast Stroke @ :30/:35

Warm-down: 

200 easy

9-14-21 - Aerobic Capacity

Warm-up: 1100/23:00

200 Loosen

200 (IM) Drill, Swim

4x50 Steady K @ 1:00-1:15

6x50 Pull - Count Strokes @ :50-1:00

8x25 Sprint Cycle @ :30

Aerobic Capacity: 1600/31:00

2x200 Best Tech. Free @ 2:40-4:00

3x50 Strong Free @ :40-:55

2x150 Best Tech. Free @ 2:00-3:00

3x50 Desc. 1-3 @ :40-:55

2x100 Best Tech. Free @ 1:20-2:00

3x50 as: 1.Strong 2-3.Fast @ :40-:55

2x50 Best Tech. Free @ :40-1:00

3x50 Fast @ :40-:55

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00

200 easy

9-11-21 - Over-Distance Pull & Aerobic Free

Warm-up: 1000/22:00

400 Loosen

2x100 Steady Kick @ :15r

200 Pull - Count Strokes

8x25 Sprint Cycle @ :30

Over-Distance Pull & Aerobic Free: 1750/33:00

1x250 Pull - Count Strokes @ 3:45-5:00

6x100 Max Efficiency Free @ 1:20-2:00

1x200 Pull - Count Strokes @ 3:00-4:00

6x75 Max Efficiency Free @ 1:00-1:30

1x150 Pull - Count Strokes @ 2:15-3:00

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00

200 easy

9-9-21 - Aerobic Warm-up & Choice Stroke

Warm-up: 2000/40:00

200 Loosen

4x50 Steady Kick @ :10r

200 Pull - Count Strokes

12x100

    1-4. Catch-up Free @ 1:35-2:00

    5-8. 50 Pull, Drop PB, 50 Best Tech. Free w/Strong Kick @ 1:25-2:00

    9-12. Best Tech. Free @ 1:15-2:00

8x25 Sprint Cycle @ :30

Stroke: 600/13:00

6x25 Strong Stroke @ :30/:35

3x100 as: 75 Best Tech. Free, 25 Fast Stroke @ 1:30-2:00

6x25 Fast Stroke @ :30/:35

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00

200 easy

9-7-21 - Welcome Back!

Warm-up: 1400/

400 Loosen

4x100 Drill, Swim @ :10r

4x100 IM @ :10r

8x25 Sprint Cycle @ :30

Aerobic Freestyle: 1200/

2x50 Pull - PB @ Ankles @ :50/1:00

2x50 Pull - PB @ Knees @ :50/1:00

2x50 Pull - Drag Legs @ :50/1:00

2x300 Pull - Count Strokes @ 4:30/6:00

2x50 Best Tech. Free @ :50/1:00

2x50 Best Tech. Free @ :45/:55

2x50 Best Tech. Free @ :40/:50

Finishing Speed: 200/

2x25 Half Fast, Half easy @ :30

2x25 Half east, Half Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/

200 easy

Tuesday - 8-10-21 - Freestyle Skill & Aerobic IM

Warm-up: 1000/19:00

2x250 as: 200 Loosen, 50 Steady Kick

1x200 IM - Drill, Swim

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

Freestyle Skill: 1200/24:00

4x50 as: 25 Single Arm, 25 Catch-up @ :50-1:00

4x50 as: 25 Zipper, 25 Catch-up @ :50-1:00

4x50 as: 25 Catch-up, 25 Best Tech. Free @ :50-1:00

3x200 Pull - Count Strokes @ 3:00-4:00

Aerobic IM: 1500/31:30

6x25 Strong Fly @ :25-:35

2x100 IM @ 1:30-2:00

6x50 Strong Back @ :45-1:00

2x100 IM @ 1:30-2:00

6x50 Build Breast @ :50-1:05

2x100 IM @ 1:30-2:00

6x25 Fast Free @ :25-:35

Tuesday - 8-3-21 - Aerobic Free & Stroke Specific

Warm-up: 1400/27:00

200 Loosen

4x100 Catch-up w/Strong Kick @ 1:30-2:00

200 IM - Drill, Swim

4x100 Pull - Count Strokes @ 1:30-2:00

8x25 Sprint Cycle @ :30

Aerobic Freestyle: 1600/23:00-30:00

2 Rounds: 

6x100 Best Tech. Free - Count Strokes @ 1:15-1:50

1x200 Pull - Count Strokes @ 4:00+

Stroke Specific: 700/11:10-14:40

2x150 as: 100 Best Tech. Free, 50 Strong Stroke @ 2:10-3:00

2x25 Fast Stroke @ :30-:40

2x100 as: 50 Best Tech. Free, 50 Strong Stroke @ 1:25-2:00

2x25 Fast Stroke @ :30-:40

2x50 Strong Stroke @ 1:00

Saturday - 7-31-21 - Aerobic Free

Warm-up: 600/12:00-16:00

300 Loosen

200 Kick

100 IM

Freestyle Skill: 1400/26:00

2 Rounds: 

4x25 Free Kick w/Board @ :30/:35

4x50 Catch-up Free @ :45-1:00

4x100 Best Tech. Free @ 1:15-1:40

Aerobic Free: 1200/25:00

3x100 Best Tech. Free @ 1:15-1:30

6x50 easy Speed - Fast & Relaxed @ :50-1:00

3x100 Best Tech. Free @ 1:15-1:30

6x50 O:@ 200P  E:@ Active Recovery @ 1:00

Warm-down: 600/15:00

2x100 Best Tech. Free or Black @ :10r

6x50 Best Tech. Free or Black @ :10r

1x100 Front Sc

Thursday - 7-29-21 - Double-Check the Weather!

Warm-up: 1000/

200 Loosen
300 Kick/Drill/Build
6x50 Desc. 1-3; 4-6 @ :50+
8x25 Sprint Cycle @ :30+

Freestyle Skill: 600/
2 Rounds:
2x75 as: 25 Single Arm, 25 Catch-up, 25 Swim @ 1:15+
3x50 Best Tech. Fr - Count Strokes @ :50+

Best Average: 1800/
2 Rounds:
5x50 Best Average @ 1:00+
1x200 Pull - Count Strokes @ 3:30+
5x50 Beat Best Average @ 1:05+
1x200 Pull - Count Strokes @ 3:30+

Warm-down: 200/
200 easy

Saturday - 7-24-21 - 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

Thursday - 7-22-21 - Pull & Power, IM or Best Average

Warm-up: 900/20:00
200 Loosen
200 IM - Drill, Swim
6x50 Desc. 1-3; 4-6 @ 1:00

8x25 Sprint Cycle @ :30

Catch, Pull, & Power: 900/15:00-20:00

3 Rounds: 

2x25 Single Arm @ :30/:35

2x50 Pull - PB between Knees @ :50-1:00

2x75 Max Power / Max Efficiency Free @ 1:10-1:30

IM: 1800/36:00

4x25 Strong Fly @ :25-:35

3x50 as: 25 Strong Fly, 25 Build Back @ :45-1:00

3x50 Fast Back @ :50-1:00

3x50 as: 25 Build Back, 25 Fast Breast @ :45-1:00

6x25 Build Breast @ :30/:35

3x50 as: 25 Fast Breast, 25 Fast Free @ :45-1:00

3x50 All Out Free @ :50-1:00

2 Rounds: 

1x100 IM - Best Turns @ 1:40-2:00

1x300 IM as: 50 Strong, 25 Fast @ 5:00-6:00

OR

Best Average Free: 2100/50:00

6x100 Hold Best Average @ 1:45-2:15

200 Active Recovery @ 4:00-5:00

6x75 Hold Best Average @ 1:15-1:45

200 Active Recovery @ 4:00-5:00

6x50 Hold Best Average @ :45-1:15

200 Active Recovery @ 4:00-5:00

6x25 Hold Best Average @ :30

Warm-down: 300/6:00

300 easy

Tuesday - 7-20-21 - Pull & Power, and IM or Stroke

Warm-up: 900/16:30-20:00

9x50 as: 1-2.Free  3.Kick @ :10r

300 Pull - Count Strokes

3x50 Desc. 1-3 or IM Switch @ :50-1:00

Pull & Power: 1800/29:30-38:30

6x25 Pull - PB @ Ankles @ :30/:35

3x150 Pull - Last 50 Drop PB, Add Strong Kick @ 2:10-3:00

:30r

6x25 Pull - PB @ Knees @ :30/:35

3x150 Pull - Last 100 Drop PB, Add Strong Kick @ 2:10-3:00

:30r

6x25 Pull @ :30/:35

3x150 Best Tech. Free - Maintain Strong Legs @ 2:10-3:00

Challenge - All 25s Holding Paddles (not wearing)

IM or Stroke: 1000/23:00-25:00

3x50 Best Tech. Free @ :40-1:00

1x50 Fast Stroke (Fly if IM) @ 1:00

:30r

2x50 Best Tech. Free @ :40-1:00

2x50 Fast Stroke (Back if IM) @ 1:00

:30r

1x50 Best Tech. Free @ :40-1:00

3x50 Fast Stroke (Breast if IM) @ 1:00

:30r

4x50 Fast Stroke (Free if IM) @ 1:00

1:30r

1x200 IM or Fast Stroke @ 6:00

7-17-21 - Strokes Skill & Breakdown

Warm-up: 1100/17:30

400 Loosen

2x100 Catch-up w.Strong Kick @ 1:45

2x100 Kick @ 2:00-2:30

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

Stroke Skill: 1000/20:00

2 Rounds: 

4x50 Drill @ 1:00

6x50 as: 25 Free, 25 Fast Stroke @ 1:00

Stroke Sprint: 1200-1600-

6-8 Rounds: 

1x100 as: 25 Best Tech. Fr, 50 Fast Str, 25 Best Tech. Fr @ 2:00

2x100 as: 50 Best Tech. Fr, 50 Fast Str @ 1:45

2x50 as: 1x50 Active Recovery, 1x50 Fastest Possible @ 1:30

Thursday - 7-15-21 - Best Average

Warm-up: 2000/33:00-41:00

400 Loosen

4x50 Kick @ 1:00-1:15

4x200 Pull - Count Strokes @ 3:00-4:00

4x50 Kick @ 1:00-1:15

4x75 O:Fly, Back, Breast  E:Back, Breast, Free @ 1:15-1:45

4x25 Sprint Cycle @ :30

Best Average: 1000/18:00-22:00

20x50 as: 

    1-4. Best Average @ :45-1:00

    5. Active Recovery @ 1:30

Finishing Speed: 600/15:45

3 Rounds: 

3x25 Fastest Possible @ :35

1x75 Best Tech. Free @ 1:30

1x50 Fastest Possible @ 1:00

1:00r

Warm-down: 400/10:00

400 easy

Tuesday - 7-13-21 - Aerobic Maintenance & Stroke or IM Speed

Warm-up: 1400/28:00

300 Loosen

3x100 Kick @ 1:50-2:10

300 Pull

3x100 Best Tech. Free @ 1:20-1:50

8x25 Sprint Cycle @ :30

Aerobic Maintenance: 1000/19:00

2 Rounds: 

6x50 Best Tech. Free @ :40-:55

2x100 IM @ 2:00

Stroke or IM Speed: 1000/20:00

2 Rounds: 

6x50 O:Fast - IM Switch or Stroke  E:Active Recovery Free @ 1:00

1x200 IM or 150 Best Tech. Free + 50 Fast Stroke @ 3:00-4:00

Warm-down: 300/6:00

300 easy

Saturday - 7-10-21 - Best Average

Warm-up: 1200/24:00

400 Loosen

200 IM - Drill, Swim

6x100 Best Tech. Free - Can be Pull @ 1:30-2:00

Pre-Set: 500/10:00

3x50 Drill @ 1:00

3x50 Desc. 1-3 @ :50-1:00

8x25 Sprint Cycle @ :30

Best Average: 1500/42:00

2x150 Best Average @ 4:30

2x50 easy @ 1:00

4x100 Best Average @ 3:00

2x50 easy @ 1:00

10x50 Best Average @ 1:30

2x50 easy @ 1:00

Thursday - 7-8-21 - IM & Aerobic Free

Warm-up: 1000/20:00

200 Loosen

2x100 Kick @ :15r

200 IM - Drill, Swim

2x100 Pull @ :15r

8x25 Sprint Cycle @ :30

IM: 2000/32:00-42:00

6x50 O:25 Fly, 25 Free  E:25 Free, 25 Fly @ :45-1:05

2x100 as: 25 Fast Fly, 75 Max Efficiency Free @ 1:30-2:00

6x50 Back - Desc. 1-3; 4-6 @ :50-1:05

2x100 as: 25 Fast Fly, 25 Fast Back, 50 Max Efficiency Free @ 1:30-2:00

6x50 Breast - 1-3.Max DPS  4-6.Hold Fastest @ 1:00-1:10

2x100 IM - Fast @ 1:30-2:00

6x50 Best Average Free @ :45-1:00

2x100 IM - Fast @ 1:30-2:00

OR

Aerobic Free: 2000/27:00-38:00

4x300 Pull - Last 100 Drop PB, Add Strong Kick @ 3:45-6:00

2x50 Max Efficiency Free @ 1:00

12x50 Best Tech. Free @ 80% 200P @ :40-:50

2x50 Max Efficiency Free @ 1:00

Finishing Speed: 500/11:00

2 Rounds: 

6x25 All Out @ :35

1x50 Active Recovery @ 1:00

1x50 All Out @ 1:00

Tuesday - 7-6-21 - Pull, Power, & Speed

Warm-up: 700/13:00-15:00

200 Loosen

4x50 Kick @ 1:00-1:10

6x50 Desc. 1-3; 4-6 @ :50-1:00

Pull & Power: 2600/40:00-52:00

4x150 Pull - Last 50 Drop PB, Add Strong Kick @ 2:15-3:00

2x50 Pull - Max Power - PB @ Ankles @ 1:00

4x200 Pull - Last 50 Drop PB, Add Strong Kick @ 3:00-4:00

2x50 Pull - Max Power - PB @ Knees @ 1:00

4x250 Pull - Last 50 Drop PB, Add Strong Kick @ 3:45-5:00

Finishing Speed: 900/18:00

3 Rounds: 

3x50 Build to All Out @ 1:00

6x25 O:All Out  E:Active Recovery @ :30

Thursday - 7-1-21 - Capacity & IM or Stroke Sprint

Warm-up: 1300/26:00

8x50 Best Tech. Free @ :50-1:00

2x100 Strong Kick @ 2:00-2:15

6x50 IM Switch @ :50-1:00

2x100 Pull - Count Strokes @ 1:30-1:45

4x50 Sprint Cycle @ 1:00

Capacity: 1000/15:00-19:00

4 Rounds: 

3x50 Best Tech. Free @ :40-:55

1x100 Max Efficiency Free @ 1:45-2:00

IM or Stroke Sprint: 1500/34:00

2x25 Fast @ :30                                                             Fast as: IMers - Fly   Stroke - Choice

3x50 as: 25 Fast, 25 Max Efficiency Free @ :40-1:00

2x25 Fast @ :30                                                             Fast as: IMers - Back   Stroke - Choice

3x50 as: 25 Fast, 25 Max Efficiency Free @ :40-1:00

2x25 Fast @ :30                                                             Fast as: IMers - Breast   Stroke - Choice

3x50 as: 25 Fast, 25 Max Efficiency Free @ :40-1:00

1:00r

3 Rounds: 

6x50 Best Average @ 1:10                               IMers - O:IMO  E:IM Switch   Stroke - Choice

6-29-21 - Capacity & Sprint

Warm-up: 1400/28:00

400 Loosen

2x200 IM - 25 Drill, 25 Swim

8x50 O:Kick  E:Catch-up w/All Out Kick @ 1:00

8x25 Sprint Cycle @ :30

Capacity: 900/13:00-17:00

2 Rounds: 

6x50 Best Tech. Free @ :40-:55

1x150 Pull - Count Strokes @ 2:30-3:00

Sprint: 1200/24:00-25:30

2x75 as: 25 Fast, 50 Best Tech. Free @ 1:15-1:30

6x25 Fast @ :30

1x100 Active Recovery @ 2:30

2x75 as: 50 Fast, 25 Best Tech. Free @ 1:15-1:30

6x25 Fast @ :30

1x100 Active Recovery @ 2:30

2x75 Fast @ 1:15-1:30

6x25 Fast @ :30

1x100 Active Recovery @ 2:30

Thursday - 6-24-21 - Pull & IM

Warm-up: 1500/30:00

400 Loosen

4x(1x100 IM @ 1:30-2:00

    (1x50 Best Tech. Free @ :45-1:00

200 Kick

12x25 Sprint Cycle @ :30

Pull: 1000/20:00

2 Rounds: 

2x50 Pull - PB @ Ankles @ :45-1:00

2x50 Pull - PB @ Knees @ :45-1:00

1x300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:30-6:00

IM: 1500/31:30

3x50 IM Switch @ :50-1:00

6x25 Strong Fly @ :30/:35

1x200 IM - 25 Free, 25 Stroke @ 3:30-4:00

3x50 IM Switch @ :50-1:00

6x25 Fast Back @ :30/:35

1x200 IM - 25 Stroke, 25 Free @ 3:30-4:00

3x50 IM Switch @ :50-1:00

6x25 Strong Breast @ :30/:35

1x200 IM @ 3:30-4:00

Tuesday - 6-22-21 - Capacity or IM

Warm-up: 1400/28:00

200 Loosen

6x50 Kick @ 1:00+

200 IM - Drill, Swim

12x25 Pull - 1. 5 Breath Max  2. 3 Breath Max  3. 1 Breath Max @ :30/:35

200 Free - Drill, Swim

8x25 Sprint Cycle @ :30

Over-Distance & Capacity: 2400/31:30-44:40

1x500 Max Efficiency Free (Can be Pull) - Maintain Stroke Count & Dolphins off Walls @ 7:05-10:00

2x50 Best Tech. Free @ :35-:50

1x400 Max Efficiency Free (Can be Pull) - Maintain Stroke Count & Dolphins off Walls @ 5:40-8:00

4x50 Best Tech. Free @ :35-:50

1x300 Max Efficiency Free (Can be Pull) - Maintain Stroke Count & Dolphins off Walls @ 4:15-6:00

6x50 Best Tech. Free @ :35-:50

1x200 Max Efficiency Free (Can be Pull) - Maintain Stroke Count & Dolphins off Walls @ 2:50-4:00

8x50 Best Tech. Free @ :35-:50

OR

IM / Stroke Endurance: 2100/31:30-45:45

4 Rounds: IMO or Stroke

3x100 as: 75 Best Tech. Free, 25 Stroke @ 1:25-2:15

3x50 IM Switch or Build Stroke @ :45-1:00

2x100 as: 50 Best Tech. Free, 50 Stroke @ 1:30-2:15

1x50 Fast Stroke @ 1:00

Saturday - 6-19-21 @ LT South

Warm-up: 600/12:00-14:00

400 Loosen

200 Kick

Pull & Power: 1500/22:30-30:00

2x50 P - Drag Legs @ :45-1:00

2x150 Strong Fr - 100 w/2-Beat K, 50 Accelerate w/6-8-Beat K @ 2:15-3:00

4x50 P - PB @ Knees @ :45-1:00

2x150 Strong Fr - 100 w/2-Beat K, 50 Accelerate w/6-8 Beat K @ 2:15-3:00

6x50 P - Hold Tempo @ :45-1:00

2x150 Strong Fr - 100 w/2-Beat K, 50 Accelerate w/6-8 Beat K @ 2:15-3:00

Best Average: 

12x100 Best Average @ 2:00-2:30

Thursday - 6-17-21 - IM & Aerobic Free

Warm-up: 1500/30:00

300 Loosen

300 Kick

300 IM - Kick, Drill, Swim

300 Pull

300 Swim - 50 Back, 50 Free

IM: 1500/23:30-31:00

3x200 @ 2:50-4:10

    1. 50 Fly, 150 Best Tech. Free

    2. 50 Best Tech. Free, 50 Back, 100 Best Tech. Free

    3. 100 Best Tech. Free, 50 Breast, 50 Best Tech. Free

6x50 IM Switch @ :50-1:00

3x100 IM - Race Turns & Underwaters @ 1:40-2:10

6x50 Fast Free @ :50-1:00

Aerobic Free: 1500/25:00-31:00

2 Rounds: 

6x50 Best Tech. Free @ :35-:50

1:00r

6x75 Best Tech. Free @ 1:00-1:15

2:00r

Tuesday - 6-15-21 - Power & Pull, & Sprint

Warm-up: 900/21:00

200 Loosen

2x100 as: 50 Strong Free Kick, 50 Catch-up w/All Out Kick @ 2:00+

6x50 Best Tech. Free @ :40-:55

2x(4x25 Scull - Drag Legs @ :40

    (4x25 Sprint Cycle @ :35

Power & Pull: 1600/34:00

2 Rounds: 

4x25 Pull - PB @ Ankles @ :35

4x25 Pull - PB @ Knees @ :35

4x50 Pull - Drag Legs (No PB) @ :50-1:05

1x400 Pull - Max Power; Hold Stoke Count @ Reset

Sprint: 1200/30:30

6x25 Fastest Possible @ :35

1x50 Active Recovery @ 2:00

6x50 Fastest Possible @ 1:10

1x100 Active Recovery @ 4:00

6x100 Fastest Possible @ 2:20

Warm-down: 300/8:00

300 easy

Saturday - First Day Back @ LT South!

Warm-up: 1200/20:00

400 Loosen

2x100 Strong Kick @ 2:00

400 Pull - Count Strokes

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

Pull & Aerobic: 1200/22:00

4x100 Pull @ 1:20-1:50

4x100 Best Tech. Free @ 1:20-1:50

4x100 Fast @ 1:20-1:50

IM: 1200/24:00

3x(2x25 Strong Fly @ :30

    (1x50 Best Tech. Free @ :50-1:00

6x50 Strong Back @ :50-1:00

6x50 Build Breast @ :50-1:00

3x(1x50 Build Free @ :50-1:00

    (2x25 Fast Free @ :30

Warm-down: 200/4:00

200 easy

Thursday - 6-10-21 - Stroke Endurance & Pull

Warm-up: 1100/22:00

12x50 Best Tech. Free @ :50-1:00

200 Kick

6x50 IM Switch or Desc. 1-3; 4-6 @ :50-1:00

Stroke Skill & Endurance: 900/18:00

3 Rounds: IMO or Choice

2x25 Kick @ :30

2x50 Drill @ :50-1:00

2x75 Swim @ 1:20-1:30

Pull & Power: 1500/30:00

3x50 Pull - PB @ Ankles @ 1:00

300 Pull - Count Strokes @ 4:30-6:00

3x50 Pull - PB @ Knees @ 1:00

300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:30-6:00

3x50 Pull - No PB; Drag Legs @ 1:00

300 Pull - Last 200 Drop PB, Add Strong Kick @ 4:30-6:00

3x50 Best Tech. Free w/All Out Kick @ 1:00

Warm-down: 200/4:00

200 easy

Tuesday - 6-8-21 - Aerobic Free & IM Sprint

Warm-up: 1200/

400 Loosen

4x100 as: 50 Strong Free Kick, 50 Catch-up w/All Out Kick @ 1:45-2:15

4x25 Scull @ :30

4x25 Pull - Max Power + Drag Legs @ :30

8x25 Sprint Cycle @ :30

Aerobic Free: 1300/

4x50 Max Efficiency Free @ :40-1:00

1x200 Pull - Count Strokes @ 3:00-4:00

4x75 Max Efficiency Free @ 1:00-1:30

1x200 Pull - Count Strokes @ 3:00-4:00

4x100 Max Efficiency Free @ 1:20-2:00

IM Sprint: 1200/

2 Rounds: 

3x25 Fast Fly @ :30

1x50 IM Switch - Fly to Back @ :50-1:00

3x50 Fast Back @ 1:00

1x50 IM Switch - Back to Breast @ :50-1:00

3x50 Fast Breast @ 1:00

1x50 IM Switch - Breast to Free @ :50-1:00

3x25 Fast Free @ :30

1:00r

Warm-down: 300/

6x50 O:Best Tech. Free  E:Kick or Scull @ :10r

Thursday - 6-3-21 - Pull & IM or Mid-Distance Free

Warm-up: 1100/20:00

200 Loosen

200 Kick

200 IM - Drill, Swim

6x50 Best Tech. Free @ :45-:55

8x25 Sprint Cycle @ :30

Pull: 1200/25:00

6x50 Pull - PB at Knees @ :50-1:00

1x300 Pull - Count Strokes @ :30r

6x50 Pull - Drag Legs (No PB) @ :50-1:00

1x300 Pull - Count Strokes @ :30r

IM: 1500/30:00

2x(2x50 Best Tech. Free @ :45-1:00

    (2x25 Fast Fly @ :30

2x50 Strong Back @ :45-1:00

2x50 IM Switch - 25 Fly, 25 Back @ 1:00

2x(2x50 Best Tech. Free @ :45-1:00

    (2x25 Fast Back @ :30

2x50 Strong Breast @ :50-1:00

2x50 IM Switch - 25 Back, 25 Breast @ 1:00

2x(2x50 Best Tech. Free @ :45-1:00

    (2x25 Fast Breast @ :30

2x50 Fast Free @ :40-1:00

2x50 IM Switch - 25 Breast, 25 Free @ 1:00

OR

Mid-Distance Free: 1500/27:00

3 Rounds: 

6x50 Best Tech. Free @ :40-:50

2x100 Fast @ 1:30-1:45

:30r

Tuesday - 6-1-21 @ VFC - Pull & Aerobic & Speed

Warm-up: 1300/

400 Loosen

3 Rounds: 

2x100 IM @ 1:40-2:00

2x50 Kick @ :50-1:00

Pull & Aerobic Free: 1200/

2 Rounds: 

2x150 Pull - Count Strokes @ 2:15-3:00

6x50 Best Tech. Free @ :40-:55

Speed: 1200/

3 Rounds: 

6x25 Fast @ :30

3x50 as: 25 Build, 25 Fast @ 1:00

1x100 Max Efficiency Free @ 2:00

Warm-down: 300/

300 easy

Saturday @ VFC - 5-29-21 - LAST ONE BEFORE SUMMER!

Warm-up: 600/

300 Loosen

200 IM - Drill, Swim

100 Scull

Power & Pull: 1200/

2 Rounds: 

6x50 Max Efficiency Free @ :40-1:00

6x50 Pull - Max Power @ :45-1:05

Kick: 600/

2 Rounds: 

2x50 Strong Free Kick @ :50-1:05

2x75 Catch-up Free w/All Out Kick @ 1:20-1:35

2x25 All Out Free Kick @ :30-:35

2x50 Catch-up Free w/All Out Kick @ :50-1:00

Best Average: 1200/

6x100 Best Average @ 1:40-2:00

4x100 Best Average @ 1:30-1:50

2x100 Best Average @ 1:20-1:40

Warm-down: 400/

400 easy

Thursday - 5-27-21 - IM & Capacity

Warm-up: 1000/

300 Loosen

200 IM - Drill, Swim

4x50 Pull - Count Strokes @ :50-1:00

100 Scull

8x25 Sprint Cycle @ :30

IM: 1300

9x50 IM Switch @ :50-1:05

2x100 IM - Fast! @ 2:00

6x75 O:Fly, Back, Breast  E:Back, Breast, Free @ 1:20-1:35

2x100 IM - Fast! @ 2:00

Capacity Free: 1200

2 Rounds: 

6x50 Best Tech. Free @ :40-:55

6x50 Pull - Count Strokes @ :50-1:05

Warm-down: 

6x50 Smooth @ :10r

200 easy

Tuesday - 5-25-21 - Aerobic Free & Stroke Sprint

Warm-up: 1200/

200 Loosen

12x50 3 Pull, 3 Swim @ :50/1:00

2x100 Kick @ 2:00

8x25 Sprint Cycle @ :30

Aerobic Free: 1500/

3 Rounds: 

3x100 Best Tech. Free @ 1:25-2:00

2x75 Pull - Count Strokes @ 1:15-1:30

2x25 Max Efficiency Free - Fewest Possible Breaths @ :30

Stroke Sprint: 1200/

2 Rounds: 

4x25 All Out thru 15 @ :30/:35

1x100 Max Efficiency Free @ 1:30-2:00

4x25 All Out Last 10 @ :30/:35

1x100 Max Efficiency Free @ 1:30-2:00

4x25 All Out @ :30/:35

1x100 Max Efficiency Free @ 1:30-2:00

Warm-down: 300/8:00

300 easy

Saturday - 5-22-21 - Best Average

Warm-up: 800/17:00-20:00

200 Loosen

200 IM - Drill, Swim

4x50 Best Tech. Free @ :45-:55

8x25 Sprint Cycle @ :30

Pre-Set: 1100/20:00-24:00

6x50 as: 25 Kick, 25 Swim @ 1:00-1:10

6x50 as: 25 Drill, 25 Swim @ 1:00-1:10

1x200 Pull - Count Strokes @ 3:00-4:00

2x(2x50 Build Free @ :45-1:00

    (2x25 Fast - Choice @ :30

Best Average: 1600/40:00

8 Rounds: 

1x75 Best Average @ 2:00

1x125 Best Average @ 3:00

Add up 200 time each round

Thursday - 5-20-21 - Sprint IM & Capacity Free

Warm-up: 900/21:00

600 Loosen - 200 Choice, 200 Back, 200 Choice

3x100 Kick @ :15r

Sprint IM: 1500/25:30-32:30

3x100 IM @ 1:30-2:00

2x50 as: 25 Fly, 25 Back @ :50-1:05

4x75 O:Best Tech. Free  E:25 Fly, 25 Back, 25 Breast @ 1:15-1:45

2x50 as: 25 Back, 25 Breast @ :50-1:05

6x50 O:Best Tech. Free  E:IMO - Fast! @ 1:00-1:10

2x50 as: 25 Breast, 25 Free @ :50-1:05

12x25 All Out Free @ :30

Capacity: 1500/22:00-28:00

4x50 Best Tech. Free @ :40-:55

1x100 Max Efficiency @ 2:00

8x50 Best Tech. Free @ :40-:55

1x100 Max Efficiency @ 2:00

12x50 Best Tech. Free @ :40-:55

1x100 Max Efficiency @ 2:00

Warm-down: 300/8:00

300 easy

Tuesday - 5-18-21 - Sprint Kick & Aerobic Free

Warm-up: 1400/32:00

2x100 Loosen @ :20r

3x(3x50 Best Tech. Free @ :50-1:05

    (1x25 Strong Fly @ :35

    (1x75 as: 25 Back, 25 Breast, 25 Free @ 1:25-1:50

2x100 Kick @ :20r

5x50 as: 25 Back, 25 Breast @ :50-1:10

Sprint Kick: 800/14:00-18:00

2 Rounds: 

6x25 All Out Kick @ :30-:40

2x125 Best Tech. Free w/All Out Kick @ 2:00-2:30

Aerobic Free: 2100/30:00-39:30

4x150 Best Tech. Free @ 2:05-2:50

1x200 Pull - Count Strokes @ 3:10-4:10

4x125 Best Tech. Free @ 1:45-2:20

1x200 Pull - Count Strokes @ 3:00-4:10

4x100 Best Tech. Free @ 1:25-1:50

1x200 Pull - Count Strokes @ Reset

Warm-down: 200/5:00

200 easy

Saturday - 5-15-21 - Best Average

Warm-up: 1100/20:00-24:00

400 Loosen

200 IM - Drill, Swim

6x50 Desc. 1-3; 4-6 @ :50-1:00

8x25 Sprint Cycle @ :30

Pre-Set: 800/13:30-16:00

2x150 as: 25 Drill, 25 Swim @ 2:30-3:00

1x200 Pull - Count Strokes @ 3:00-4:00

3x(1x50 Best Tech. Free @ :50-1:00

    (2x25 Fast Stroke @ :30

Best Average: 1600/44:00

8x100 Best Average @ 2:30

2:00r - easy swimming as needed

2 Rounds: 

4x100 Best Average @ 2:30

1:00r

Warm-down: 600/15:00

6x50 Best Tech. Free @ :50-1:00

300 easy - Choice

Thursday - 5-13-21 - Capacity & Back-end Speed

Warm-up: 1700/29:00-36:30

400 Loosen

6x100 Desc. 1-3; 4-6 @ 1:30-2:00

200 Kick

6x50 IM Switch @ :50-1:05

200 Pull

Capacity: 1200/19:00-27:00

3 Rounds: 

8x50 Best Tech. Free - Maintain Stroke Count & Kick @ :40-1:00

1:00r

Back-end Speed: 1100/17:40-23:20

4x100 as: 75 Best Tech. Free, 25 Fast Stroke @ 1:25-2:05

2x50 as: 37.5 Fast Stroke, 12.5 easy @ :55-1:05

4x75 as: 50 Best Tech. Free, 25 Fast Stroke @ 1:10-1:35

2x50 as: 37.5 Fast Stroke, 12.5 easy @ :55-1:05

4x50 as: 25 Best Tech. Free, 25 Fast Stroke @ :55-1:05

Warm-down: 400/10:00

400 easy

Tuesday - 5-11-21 - Aerobic Free & Back-end Stroke

Warm-up: 1300/24:00-29:00

400 Loosen

3 Rounds: 

3x50 Kick @ 1:05-1:20

1x150 as: 25 Drill, 25 Swim @ 2:30-3:00

Aerobic Free: 1700/25:00-34:00

2 Rounds: 

6x75 Best Tech. Free @ 1:00-1:25

2x200 Pull - Max Efficiency @ 3:00-4:00

:30r

Back-end Stroke: 1000/22:00-26:00

4 Rounds: 

2x50 Strong Free Kick (or Catch-up w/Strong Kick) @ 1:00-1:15

6x25 Fast Stroke @ :30/:35

:30r

Warm-down: 400/10:00

400 easy

PRACTICE CANCELED - Saturday - 5-8-21 - Aerobic Free or IM

Warm-up: 1600/

400 Loosen

8x100 as: 

    O:Kick @ 2:00-2:30

    E:Pull @ 1:30-2:00

200 IM - Drill, Swim

8x25 Sprint Cycle @ :30

Aerobic Free: 1800/

3 Rounds: 

3x150 Best Tech. Free @ 2:00-3:00

3x50 as: 

    R1.Desc. 1-3 @ 1:00

    R2.1 Strong, 2-3 Fast @ :55

    R3.1-3 Fast @ :50

Reset

OR

Back-end IM: 1800/

3x75 as: 50 Best Tech. Free, 25 Fly @ 1:15-1:40

3x25 Fast Fly @ :30/:35

2x100 Best Tech. Free @ 1:30-2:00

3x75 as: 25 Best Tech. Free, 50 Back @ 1:15-1:40

3x25 Fast Back @ :30/:35

2x100 Best Tech. Free @ 1:30-2:00

3x75 as: 50 Best Tech. Free, 25 Breast @ 1:15-1:40

3x25 Fast Breast @ :30/:35

2x100 Best Tech. Free @ 1:30-2:00

3x75 as: 25 Best Tech. Free, 50 Fast Free @ 1:15-1:40

3x25 Fast Free @ :30/:35

Warm-down: 400/

400 easy

Thursday - 5-6-21 - Aerobic Free or IM

Warm-up: 800/15:00

200 Loosen

200 Kick

200 Pull

8x25 Sprint Cycle @ :30

Aerobic Free: 2300/41:00-50:00

5x100 Best Tech. Free @ 1:30-2:05

200 Pull - Count Strokes @ 4:00-5:00

4x100 Best Tech. Free @ 1:25-2:00

200 Pull - Count Strokes @ 4:00-5:00

3x100 Best Tech. Free @ 1:20-1:55

200 Pull - Count Strokes @ 4:00-5:00

2x100 Best Tech. Free @ 1:15-1:50

200 Pull - Count Strokes @ 4:00-5:00

1x100 Best Tech. Free @ 1:10-1:45

OR

Aerobic IM: 2000/42:00

400 IM - 25 Best Tech. Free, 25 Strong Stroke

4x100 IM @ 1:30-2:15

400 IM - 25 Strong Stroke, 25 Best Tech. Free

2x200 IM @ 3:00-4:30

400 IM

Finishing: 600/13:00

2 Rounds: 

3x50 as: 25 Build, 25 Fast @ 1:00

6x25 O:Max Efficiency  E:Fast @ :35

Tuesday - 5-4-21 - Capacity & Sprint IM

Warm-up: 1000/17:00-22:00

8x50 Best Tech. Free @ :50-1:05

4x75 Strong Kick @ 1:25-1:40

2x150 IM - No Free - 25 Drill, 25 Swim @ 2:20-3:00

Capacity Free: 1300/18:00-24:30

3x50 Max Efficiency Free @ :40-:55

1x200 Pull - Count Strokes @ 3:00-4:00

3x100 Max Efficiency Free @ 1:20-1:50

1x200 Pull - Count Strokes @ 3:00-4:00

3x150 Max Efficiency Free @ 2:00-2:45

Sprint IM: 1500/28:30-32:15

3 Rounds: IMO - No Free

3x(2x25 All Out Stroke @ :30/:35

    (1x50 IM Switch - R1.Fly/Back  R2.Back/Breast  R3.Breast/Free @ :50-1:05

8x25 All Out Free @ :30

Warm-down: 400/10:00

400 easy

Saturday - 5-1-21 - Happy May Day

Warm-up: 1500/27:00

400 Loosen

100 Steady Kick

2x200 Pull @ :15r

100 Steady Kick

4x100 Desc. 1-4 @ 1:30-2:00

100 Steady Kick

Best Average: 1800/48:00

2 Rounds: 

4x100 Best Average @ 1:45-2:15

2:00r - easy swimming as needed

4x75 Best Average @ 1:20-1:40

2:00r - easy swimming as needed

4x50 Best Average @ 1:00

2:00r - easy swimming as needed

Warm-down: 500/11:00

3x100 Active Recovery @ :10r

4x50 Kick or Scull @ :10r

Thursday - 4-29-21 - Pull & Sprint

Warm-up: 1000/20:00

200 Loosen

200 Steady Kick

200 as: 50 Back, 50 Free

5x50 Best Tech. Free @ :40-:50

3x50 Desc. 1-3 @ 1:00-1:10

Pull: 1800/27:00-36:00

3 Rounds: 

1x450 Pull - Last 150 Drop PB, Add Strong Kick @ 6:30-9:00

3x50 Catch-up w/All Out Kick @ :50-1:00

Sprint: 1200/28:00

2 Rounds: 

3x50 Desc. 1-3 @ 1:00-1:10

3x25 All Out thru 10 @ :35

1x75 Active Recovery @ 1:30

3x25 All Out thru 15 @ :35

1x75 Active Recovery @ 1:30

3x25 All Out @ :35

1x75 Active Recovery @ 1:45

1:00r

Warm-down: 300/7:00

300 easy

Tuesday - 4-27-21 - Stroke Endurance & Capacity Free

Warm-up: 1700/31:00

400 Loosen

6x50 as: 25 Drill, 25 Swim @ :50/1:00

    Suggested Drills: 

        Fly - Single Arm

        Back - 2 Right, 2 Left, 4 Normal (2-2-4)

        Breast - 1 Pull / 2 Kick

        Free - Catch-up

6x50 Desc. 1-3; 4-6 @ :45/:55  OR  IM Switch @ :50/1:00

400 Pull

6x25 Kick @ :30/:35

6x25 @ :30/:35

    1-2. Half FAST, Half easy

    3-4. Half easy, Half FAST

    5-6. ALL FAST

Stroke Endurance: 1500/25:00-34:30

3x100 as: 75 Best Tech. Free, 25 Strong Stroke @ 1:30-2:10

3x100 as: 25 Strong Stroke, 75 Best Tech. Free @ 1:30-2:10

3x100 as: 25 Best Tech. Free, 25 Strong Stroke @ 1:30-2:10

3x100 as: 25 Strong Stroke, 25 Best Tech. Free @ 1:30-2:10

Reset

3 Rounds: 

1x50 Strong Stroke @ :50-1:05

1x50 Best Tech. Free @ :50-1:05

Capacity Free: 1500/20:00-26:30

2x100 Max Efficiency Free @ 1:20-1:50

6x50 Best Tech. Free - Subtle Acceleration @ :40-:50

3x100 Max Efficiency Free @ 1:20-1:50

4x50 Best Tech. Free - Greater Acceleration @ :40-:50

4x100 Max Efficiency Free @ 1:20-1:50

2x50 Best Tech. Free - BIG Acceleration @ :40-:50

Warm-down: 300/7:00

300 easy

4-24-21 - IM & Aerobic Free

Warm-up: 1400/25:00-30:00

4x150 as: 50 Free, 50 Back, 50 Free @ :10-15r

300 Kick

300 Pull

8x25 Sprint Cycle @ :30

IM: 900/16:30-19:30

3 Rounds: IMO - No Free

3x25 Strong Stroke @ :30-:40

3x50 IM Switch - R1.Fly/Back  R2.Back/Breast  R3.Breast/Free @ :50-1:00

3x25 All Out Free @ :30

Aerobic Free: 1200/20:00-27:30

6 Rounds: Continuous + :30r after R3

1x100 Best Tech. Free - Maintain Strong Kick @ 1:25-2:00

1x100 Strong Free Kick @ 1:50-2:30

4-22-21 - Kick & Short Sprint

Warm-up: 1100/23:00

200 Loosen

4x100 as: 25 Drill, 25 Swim @ 1:30-2:00

6x50 Best Tech. Free @ :45-:55  OR  IM Switch @ :50-1:05

8x25 Sprint Cycle @ :30

Kick: 1000/18:30

6x25 Strong Free Kick or Best Tech. Free w/Strong Kick @ :35

2x100 Best Tech. Free w/Strong Kick @ 1:30-2:00

6x25 Strong Fly Kick or Best Tech. Free w/Strong Kick @ :35

2x100 Best Tech. Free w/Strong Kick @ 1:30-2:00

6x50 All Out Kick or Catch-up Free w/All Out Kick @ 1:10

Short Sprint: 2100/45:00

3 Rounds: 

4x100 as: 75 Best Tech. Free, 25 Choice Fast @ 1:30-2:00

2x25 All Out Kick @ :40

6x25 All Out @ :35

1x100 Active Recovery @ Reset

4-20-21 - Aerobic Free & Long Sprint

Warm-up: 1000/21:00

200 Loosen

200 Kick

200 IM - Drill, Swim

200 Pull

8x25 Sprint Cycle @ :30

Aerobic Free: 1500/30:00

1x300 Pull - Count Strokes @ 4:30-6:00

3x150 Best Tech. Free @ 2:05-3:00

1x200 Pull - Count Strokes @ 3:00-4:00

3x100 Best Tech. Free @ 1:25-2:00

1x100 Pull - Count Strokes @ 1:30-2:00

3x50 Best Tech. Free @ :45-1:00

Long Sprint: 1200/25:00

4x125 Best Average @ 1:50-2:30

1x400 Max Efficiency @ Reset

4x75 Best Average @ 1:10-1:30

4-17-21 - Sprint IM & Aerobic Free

Warm-up: 1500/30:00

200 Loosen

3x100 Steady Kick @ 2:00-2:20

200 Pull

3x100 Best Tech. Free w/Strong Kick @ 1:40-2:00

200 Strong Back

3x100 IM @ 1:40-2:10

Sprint IM: 1200/22:00-26:00

4 Rounds: IMO

6x25 Strong @ :30/:35

3x50 IM Switch @ :50/1:00

Aerobic Free: 1200/23:45

9x50 Best Tech. Free @ :40-:55

1x150 Pull - Reset Stroke @ 3:00-3:30

6x75 Best Tech. Free @ 1:00-1:25

1x150 Pull - Reset Stroke @ 3:00-3:30