2-27-21 - Sprint IM & Free

Warm-up: 1000/19:00+
200 Swim
200 Kick
200 IM - Drill, Swim
200 Pull
200 Swim

Sprint IM: 2000/41:00+
2 Rounds: 
2x25 Fast Fly @ :30/:35
1x150 as: 50 Back, 50 Breast, 50 Free @ 2:15-3:15
2x25 Fast Fly @ :30/:35
2x25 Fast Back @ :30/:35
1x100 as: 50 Breast, 50 Free @ 1:30-2:10
2x25 Fast Fly @ :30/:35
2x25 Fast Back @ :30/:35
2x25 Fast Breast @ :30/:35
1x50 Free @ :45-1:05
8x25 Fast - 2 of each @ :30/:35
2:00r
1x200 IM or 2x100 IM - Fastest Possible

OR

Sprint Free: 2000/34:30+
2 Rounds: 
6x25 All Out Free Kick w/Board @ :30/:35
4x25 Fastest Possible @ :30/:35
1x350 Pull - Max Power + Accelerate Turns @ 5:15-7:00
4x25 Max Efficiency - 3 Breaths or less @ :30/:35
6x50 O:Fastest Possible  E:Active Recovery @ :50/1:00
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2-25-21 - Getting Warmer... Time to go FASTER - Sprint Free or Stroke

Warm-up: 1000/20:00+
400 Loosen
4x50 w/PB as: 25 Scull, 25 Max Power @ 1:15
200 Strong Kick
4x50 Desc. 1-4 @ 1:00

Kick to Pull: 600/13:00+
2 Rounds: Fins, Paddles Optional
2x25 All Out Kick @ :35
2x25 as: 12.5 All Out HL Kick, 12.5 Fast Swim @ :35
2x25 Pull - Max Power + PB @ Knees @ :35
3x50 Max Power - 25 Pull (No PB), 25 Fast Swim @ 1:00

Sprint: 1200/26:00+
2 Rounds: 
1x25 Fast thru 15 @ :30
2x50 Hold Best Average @ :45/1:00
1x25 Fast Last 10 @ :30
:30r
1x25 Fast thru 15 @ :30
2x75 Hold Best Average @ 1:15/1:30
1x25 Fast Last 10 @ :30
:30r
1x25 Fast thru 15 @ :30
2x100 Hold Best Average @ 1:45/2:00
1x25 Fast Last 10 @ :30
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2-23-21 - Freestyle or IM

Warm-up: 1200/25:00
300 Loosen @ 4:30-6:00
3x100 Kick - Desc. 1-3 @ 1:30-2:00
300 IM - 25 Swim, 25 Drill, 25 Swim @ 5:00-7:00
12x25 Sprint Cycle @ :30

Freestyle: 1700/35:00
4x(1x225 Pull - Count Strokes @ 3:00-4:30
    (1x50 Best Tech. Free w/All Out Kick @ :50/1:00
1:00r
6x100 Max Efficiency @ 1:15-2:00

IM: 1600/33:00
4x150 Strong - Race Turns @ 2:15-3:00 
    O:50 Fly, 50 Back, 50 Breast
    E:50 Back, 50 Breast, 50 Free
8x25 Fast - 2 of each @ :30
4x100 IM Strong - Race Turns @ 1:25-2:00
8x25 Fast - 2 of each @ :30
1:00r
1x200 IM - Fastest Possible 
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2-20-21 - Freestyle or Stroke

Warm-up: 600/12:00+
600 Continuous as: 200 Loosen, 100 Steady Kick, 200 IM - Drill/Swim, 100 Steady Kick

Fly or Free Kick: 400/9:20+
2 Rounds: 
2x25 Streamline Fly or Free K on Stomach @ :35+
2x25 Streamline Fly or Free K on Right Side @ :35+
2x25 Streamline Fly or Free K on Back @ :35+
2x25 Streamline Fly or Free K on Left Side @ :35+

Freestyle Group: 2000/30:00+
2 Rounds: 
6x150 Best Tech. Free @ 2:00-3:00
    1-3. Count Strokes / Max Efficiency
    4-5. Accelerate
    6. FAST!
4x25 Max Efficiency w/Fewest Breaths @ :35
Reset

OR 

Stroke Group: 1900/32:00+
2 Rounds: 
2x150 as: 100 Best Tech. Free, 50 Strong Stroke (Fly, Back, or Breast) @ 2:15-3:15
2x25 Fast Stroke (Fly, Back, or Breast) thru 10m @ :30-:40
2x100 as: 50 Best Tech. Free, 50 Strong Stroke (Fly, Back, or Breast) @ 1:30-2:10
2x25 Fast Stroke (Fly, Back, or Breast) thru 15m @ :30-:40
2x50 Strong Stroke (Fly, Back, or Breast) @ :45-1:05
2x25 Fast Stroke (Fly, Back, or Breast) thru 25m @ :30-:40
1x200 Pull - Count Strokes @ Reset
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2-13-21 - Happy Valentines Day!

Warm-up: 1400/22:30-28:00
300 Loosen
12x25 Kick @ :30/:35
    O:Free Kick - Fastest Tempo
    E:Fly or Breast Kick - Most Powerful
4x150 Pull - Build by 50 (50 Strong, 50 Medium, 50 Fast) @ 2:00-2:45
8x25 Sprint Cycle @ :30
    1-4. Free
    5-8. Non-Free

Power / Pull: 1400/22:30-31:00
2x25 All Out Hand-Lead Free Kick @ :30-:40
2x25 Catch-up w/All Out Kick @ :30-:40
1x200 Pull - Last 50 Drop PB, Add All Out Kick @ 2:40-4:00
Reset (:30-1:00r)
2x100 as: 25 Breast Pull - Drag Legs, 25 Freestyle Pull - Max Power @ 1:45-2:15
1x200 Pull - Last 50 Drop PB, Add All Out Kick @ 2:40-4:00
Reset (:30-1:00r)
14x50 Max Efficiency @ :45-1:00
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2-11-21 - Sprint Free or Stroke

Warm-up: 1000/23:00
200 Loosen
200 IM - Drill, Swim
200 Pull - Count Strokes
4x50 Kick @ 1:00-1:15
4x50 Best Tech. Free - Desc. 1-3; Hold 4 @ :45-1:00

Sprint - Free or Stroke or Both: 1800/41:30-48:00
2 Rounds: 
3x(1x75 Best Tech. Free - Max Efficiency @ 1:10-1:40
    (1x25 All Out @ :40
1:00r
4x(1x25 All Out thru 15 @ :30-:35
    (1x25 All Out @ :40-:45
    (1x25 All Out last 10 @ :35-:40
1:00r
6x50 @ 1:00-1:10
    1. 25 All Out, 25 Best Tech. Free
    2. 25 Best Tech. Free, 25 All Out
    3. 50 All Out
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2-9-21 - Stay Warm! Aerobic Free & Long IM

Warm-up: 600-1000/14:00-18:00
200 / 400 Loosen
200 / 400 IM - 25 Drill, 25 Swim, 25 Drill, 25 Swim
8x25 Sprint Cycle @ :30

Aerobic Free: 2000/28:40-39:50
4x150 Best Tech. Free - Count Strokes @ 1:55-2:45
4x25 All Out Kick @ :30-:40
6x100 Best Tech. Free - Build @ 1:20-1:55
4x25 All Out Kick @ :30-:40
12x50 Best Tech. Free - Fast @ :45-1:00

OR


Long IM: 1800/30:30-38:30
4x25 Strong Fly @ :25-:35
6x75 @ 1:15-1:35
    1-2. 25 Fly, 50 Back
    3-4. 25 Back, 50 Breast
    5-6. 25 Breast, 50 Free
4x25 Fast Back @ :25-:35
3x150 @ 2:20-2:40
    1. 50 Fly, 50 Back, 50 Breast
    2. Pull - Free
    3. 50 Back, 50 Breast, 50 Free
4x25 Strong Breast @ :25-:35

2:00r

1x300 IM - 50 Strong, 25 Fast @ 4:30-6:00
1x200 IM - 25 Strong, 25 Fast @ 3:00-4:00
1x100 IM - Fast @ 1:30-2:00
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2-6-21 - Freestyle or IM

Warm-up: 1200/20:00-25:00
200 Loosen
2x100 Kick - Build @ 2:00-2:30
6x100 Desc. 1-3; 4-6 @ 1:30-2:00
8x25 Sprint Cycle @ :30

Freestyle: 1800/28:00-38:00
4 Rounds: 
1x250 Pull - BC3, 5, 7, 5, 3 @ 3:15-5:00
1x150 Strong - Build Kick @ 2:15-3:00
1x50 All Out @ 1:00
:30r

OR

IM: 1700/30:00-38:00
2x200 IM @ 3:45/4:30
1. 25 Swim, 25 Kick
2. 25 Drill, 25 Swim
2 Rounds: 
3x50 IM Switch @ :50-1:00
12x25 @ :25-:35
1-3. Fly
4-6. Back
7-9. Breast
10-12. Free
:30r
After R2: 
2x200 IM - Fast @ 3:30/4:00
1. 25 Free, 25 Stroke
2. 50 Stroke 
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2-4-21 - Pull & Aerobic Free

Warm-up: 700/13:00
200 Loosen
3x100 Steady Kick @ 2:00+
200 IM - Drill, Swim @ 4:00+

Pull: 1000/20:00
1x400 Pull - Count Strokes @ 5:00-8:00
1x300 Pull - Last 100 Drop PB, Add Strong Kick @ 3:50-6:00
1x200 Pull - Last 100 Drop PB, Add Strong Kick @ 2:40-4:00
1x100 Best Tech. Free - Maintain Strong Kick @ 1:30-2:00

Aerobic Free: 1500/30:00
3 Rounds: 
3x50 Best Tech. Free - Max Efficiency @ :50-1:00
3x50 Best Tech. Free - Build @ :45-:55
3x50 Best Tech. Free - Fast @ :40-:50
1x50 Active Recovery @ Reset
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2-2-21 - Freestyle or IM

Warm-up: 1500/25:00
300 Swim / 300 Kick / 300 IM - Kick, Drill, Swim / 300 Pull / 300 Swim

Freestyle: 1200-1800/31:30
2-3 Rounds: 
3x150 @ 2:00-2:30 (:05-10r)
    R1. Best Tech. Free - Count Strokes
    R2. Pull - Maintain Stroke Count
    R3. Best Tech. Free - Count Strokes
3x50 @ :50/1:00 (:10+)
    R1. Descend 1-3
    R2. Best Tech. Free w/All Out Kick
    R3. Fast

OR

IM: 1200-1800/37:00
2-3 Rounds: 
4x100 as: 
    O: Best Tech. Free @ 1:25-1:45 (:05-10r)
    E: Strong IM - Setup Turns @ 1:35/2:15 (:10-15r)
4x25 Fast Stroke @ :30/:35
1x100 IM - Fastest Possible @ 2:00+

Warm-down: 200/4:00
200 easy
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