1-30-21 - IM Speed & Descending Free

Warm-up: 500/10:00

200 Loosen

4x50 Strong Kick @ 1:00/1:15+

4x25 Sprint Cycle @ :30

IM: 2100/44:15+

3 Rounds: IMO

12x25 as: 

1-3. Desc. Stroke @ :25/:30+ 

4. Best Tech. Free @ :35+ 

3x50 IM Switch @ :50/1:00+

1x50 easy Free @ 1:30+

After R3: 

3x200 IM as: 

1. 25 Best Tech. Free, 25 Fast Stroke @ 3:30/4:00+

2. 25 Strong Stroke, 25 Best Tech. Free @ 3:30/4:00+

3. 200 IM - 25 Strong, 25 Fast @ 3:30/4:00+

OR

Free: 2100/39:00+

3x300 Pull - Last 100 Drop PB, Add Strong Kick - Desc. Last 100s @ 4:00-5:00+

3 Rounds: 

2x50 Best Tech. Free @ :50/:55/1:00

2x50 Best Tech. Free @ :45/:50/:55

2x50 Best Tech. Free @ :40/:45/:50

1x100 Fast Free @ 2:30

Warm-down: 300/6:00

300 easy

1-28-21 - Aerobic Freestyle & Aerobic Stroke

Warm-up: 700/14:00

200 Loosen

200 Steady Kick

6x50 Desc. 1-3; 4-6 or IM Switch @ :50/1:00 (:10r)

Aerobic Freestyle: 1800/35:00

3 Rounds: 

1x200 Pull - Count Strokes @ 2:45/3:00/3:15/3:30 (:10-15r)

R1. 4x50 Best Tech. Free - Strong @ :50-1:05

R2. 8x50 Best Tech. Free - Build @ :45-1:00

R3. 12x50 Best Tech. Free - Fast @ :40-:55

OR

Aerobic Stroke: 1400/28:00

6x100 as: 75 Best Tech. Free, 25 Strong Stroke @ 1:30/1:45/2:00 (:10r)

4 Rounds: 

1x50 as: 25 Fast Stroke, 25 Best Tech. Free @ :45/1:00

1x50 Best Tech. Free @ :45/1:00

1x50 as: 25 Best Tech. Free, 25 Fast Stroke @ :45/1:00

1x50 Fast Stroke @ :45/1:00

Warm-down: 300/5:00

300 easy

1-26-21 - Aerobic Freestyle - Make-up Workout @ Superior

Warm-up: 1200/23:00

400 Loosen

200 IM - Drill, Swim

200 Kick

8x50 Strong Free @ :45/:50/:55/1:00

Free: 1800/33:00

3 Rounds: 

1x300 Pull - Count Strokes @ 4:00/4:30/5:00 (:15-20r)

6x50 Best Tech. Free @ :40/:45/:50 (:05r)

1:00r

1-23-21 - Freestyle or Stroke

Warm-up: 800

300 Loosen

200 IM - Drill, Swim

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

Freestyle Group: 1500

5x100 Best Tech. Free (Strong) @ 1:15-1:45 (:05-:10r)

:30r - Fins on

4x25 All Out Free Kick @ :30 (:10-:15r)

:30r - Fins off

4x100 Best Tech. Free (Faster) @ 1:20-1:50 (:10-:15r)

:30r - Fins on

4x25 All Out Free Kick @ :30

:30r - Fins off

3x100 Best Tech. Free (Fastest) @ 1:25-1:55 (:15-20r)

:30r - Fins on

4x25 All Out Free Kick @ :30

OR

Stroke Group: 1500

2x150 as: 125 Best Tech. Free, 25 Strong Stroke @ 2:15/2:45+ (:10r)

6x25 All Out Stroke @ :30 (:10-:15r)

2x150 as: 25 Strong Stroke, 125 Best Tech. Free @ 2:15/2:45+ (:10r)

6x25 All Out Stroke @ :30 (:10-:15r)

4 Rounds: 

1x50 as: 25 Free, 25 Stroke @ :50/1:00 (:10-:15r)

1x50 as: 25 Stroke, 25 Free @ :50/1:00 (:10-:15r)

1x50 Stroke @ :50/1:00 (:10-:15r)

Warm-down: 200

200 easy

1-21-21 - Freestyle or IM

Warm-up: 

300 Loosen

300 IM - 25 Kick, 25 Drill, 25 Swim

6x50 Best Tech. Fr @ :50/1:00 (:10r)

300 Pull - Count Strokes

Freestyle: 

4x150 O:Pull  E:Best Tech. Fr  @ 2:00/2:30+ (:10-:15r)

6x50 Fast Fr @ :40/:50/1:00+ (:05r)

4x100 O:Pull  E:Best Tech. Fr  @ 1:20/1:40+ (:10-:15r)

6x50 Fast Fr @ :40/:50/1:00+ (:05r)

OR

IM: 

5x200 

    O: Pull - Count Strokes @ 3:00/3:30+

    E: IM @ 3:30/4:00+

16x25 2xIMO - 2 Fly, 2 Back, 2 Breast, 2 Free @ :30+

1-19-21 - Short Sprint: Free or Stroke

Warm-up: 800/15:00+

400 Loosen

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

4x50 Strong Kick @ 1:00+

Stroke: 900/18:00+

2 Rounds: 

3x50 as: 25 Free, 25 Stroke @ :50/1:00+

3x50 as: 25 Stroke, 25 Free @ :50/1:00+

3x50 Fast Stroke @ :50/1:00+

Sprint: 600/13:30+

3 Rounds: 

3x25 All Out @ :35

:15r

1x50 All Out @ 1:00

1x75 easy @ 1:30

Warm-down: 500/9:00+

3x100 HR150 @ :10r

4x50 Steady Kick @ 1:00+

1-16-21 - Freestyle or IM

Warm-up: 1200/22:00

3x300 Choice - Swim, Pull, IM - Kick, Drill, Swim

4x50 Strong Kick @ :10r

4x25 Sprint Cycle @ :30/:35

Freestyle: 1800/32:00

2 Rounds: 

3x100 Best Tech. Fr - Count Strokes @ :15r (1:30/1:45)

:15r

3x100 Best Tech. Fr - Build @ :10r (1:25/1:40)

:15r

3x100 Best Tech. Fr - Fast @ :05r (1:20/1:35)

:30r

OR

IM: 1300/26:00

2 Rounds: 

6x50 IM Switch @ :10r (:50/1:00)

    1&4. 25 Fl, 25 Bk

    2&5. 25 Bk, 25 Br

    3&6. 25 Br, 25 Fr

2x175 IM as: 25 Fl, 50 Bk, 50 Br, 50 Fr @ :20r (3:00/3:15)

:30r

1-14-20 - Freestyle or IM

Warm-up: 1100/21:00

5x100 Swim, Kick, IM, Pull, Swim (SKIPS) @ :10r

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

:30r after every 4th 

Freestyle: 800-1600/25:00+

4-8 Rounds: 

1x150 P - Count Strokes @ :15r

1x50 Best Tech. Fr @ :05r

OR

IM: 1600/32:00

4 Rounds: 

4x75 @ :10r

O:25 Fl, 25 Bk, 25 Br  

E:25 Bk, 25 Br, 25 Fr 

 4x25 Strong Stroke - IMO by Round @ :05r

1-12-21 - Welcome Back!

Warm-up: 
4x200 Choice - Swim, Kick, Swim, Pull

Freestyle: 
2 Rounds: 
12x50 Best Tech. Fr - Count Strokes @ :05-:10r
1x200 P - Count Strokes @ Reset

OR

Stroke: 
2 Rounds: 
8x25 IMO @ :05-:10r
8x25 Best Tech. Fr @ :05-:10r
4x100 O:IM  E:Best Tech. Fr @ :05-:10r