4-1-21 - April Fools!

Warm-up: 1000/20:00

200 Loosen

8x50 @ :50-1:00

    O:25 HL K, 25 Catch-up Free

    E:Strong Back

200 Pull

8x25 Sprint Cycle @ :30

Best Average: 1800/41:00

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

1:00r

4 Rounds: 

6x50 Best Average @ :50-1:00

100 Active Recovery @ 3:00

Finishing: 700/14:00

2 Rounds: 

9x25 @ :30

    1-2.All Out

    3.Active Recovery

125 Max Efficiency @ 2:30

3-30-21 - Capacity & IM or Free

Warm-up: 500/10:00

200 Loosen

200 Steady Kick

100 Scull

Capacity: 1500/29:00

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

3x150 Best Tech. Free - Hold Stroke Count @ 1:50-2:50

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

3x150 Best Tech. Free - Hold Stroke Count @ 1:50-2:50

3x50 Accelerate @ :40-1:00

IM: 2100/45:00

3 Rounds: IMO (Fly, Back, Breast or Back, Breast, Free)

2x100 IM @ 1:35-2:05

8x25 O:Strong - Fewest Strokes  E:Fast @ :30/:35

2x150 IM - 50 of Stroke of Round + 50 Free; 25s of Non-Round Stroke @ 2:20-3:10

OR

Free: 2200/44:00

2 Rounds: 

4x200 as: 100 Pull, Drop PB, 100 Best Tech. Free w/Strong Kick @ 2:30-4:00

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

3x50 Fast Free @ 1:00

3-25-21 - 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

3-23-21 - Over-Distance Free & Back-end Stroke

Warm-up: 1400/28:00

400 Loosen

2x200 as: 25 Drill, 25 Swim @ :15r

400 Pull - Count Strokes

2x100 as: 25 Kick, 25 Swim @ :15r

Over-Distance Free: 2100/35:00-46:00

3x225 as: 150 Best Tech. Free, 75 Fast Free @ 3:00-4:30

:30r

1x75 Fast Free @ 1:30

3x175 as: 125 Best Tech. Free, 50 Fast Free @ 2:20-3:30

:30r

1x75 Fast Free @ 1:30

3x125 as: 100 Best Tech. Free, 25 Fast Free @ 1:40-2:30

:30r

1x75 Fast Free @ 1:30

12x25 @ :30

    3 All Out, 1 easy

OR

Back-end Stroke: 2100/35:00-42:00

12x150 as: 

    O:100 Best Tech. Free, 50 Strong Stroke @ 2:15-3:00

    E:125 Best Tech. Free, 25 Fast Stroke @ 2:15-3:00

12x25 @ :30

    3 All Out, 1 easy

Warm-down: 500/10:00

3x100 Best Tech. Free @ :10r

200 Kick, Scull

3-18-21 - Pull, Power, & Stroke Speed

Warm-up: 900/19:00

300 Loosen

300 IM - 25 Kick, 25 Drill, 25 Swim

300 Pull - Count Strokes

Aerobic Freestyle: 900/13:30-18:00

3 Rounds: 

3x75 Best Tech. Free @ 1:00-1:25

3x25 Best Tech. Free - 3 Breath Max @ :30/:35

Power & Pull: 900/15:30-20:00

6x100 Pull - 50 Breast Pull, 50 Free Pull @ 1:50-2:20

1x300 Pull - BC3, 5, 7 @ 4:30-6:00

Stroke Speed: 500/11:00-13:00

2 Rounds: 

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

2x25 Fast Stroke @ :30/:35

1x50 Strong Free w/All Out Kick @ 1:00-1:15

2x25 Fast Stroke @ :30/:35

:30r

2x25 Fast Stroke @ :30/:35

Warm-down: 300/6:00

300 easy

3-16-21 - Back-end Stroke or Free

Warm-up: 2000/39:00

200 Loosen

12x50 as: 

    1-6. Best Tech. Free - Count Strokes @ :45-:55

    7-12. Desc. 1-3; 4-6 or IM Switch @ :50-1:00

200 Steady Kick

6x100 as: 

    1-3. Best Tech. Free - Count Strokes @ 1:25-1:50

    4-6. Desc. 1-3 or 100 IM @ 1:35-2:00

200 Pull

8x25 Sprint Cycle @ :30

Back-end Stroke or Free: 1500/30:00

4x75 as: 50 Best Tech. Free, 25 Strong Stroke @ 1:10-1:30

2x50 Fast Stroke @ 1:00

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

2x50 Fast Stroke @ 1:00

4x125 as: 100 Best Tech. Free, 25 Strong Stroke @ 1:50-2:30

2x50 Fast Stroke @ 1:00

Warm-down: 

300 easy

3-13-21 - Freestyle or IM

Warm-up: 1200/26:00

600 as: 200 Loosen, 200 IM - Drill, Swim, 200 Loosen

9x50 @ 1:00-1:10

    1. Strong Kick

    2-3. Pull - Max Power

6x25 Sprint Cycle - No All easy @ :30/:35

Freestyle Group: 1900/30:00-39:30

5x100 Best Tech. Free w/Fins - Hold Stroke Count + Strong Kick @ 1:20-1:50

Reset - Fins Off + Pads On

5x100 Best Tech. Free w/Pads - Hold Stroke Count + Strong Kick @ 1:20-1:50

Reset - Pads Off

5x100 Best Tech. Free - Hold Stroke Count + Strong Kick @ 1:20-1:50

2 Rounds: 

1x25 All Out - Fewest Breaths Possible @ :30-:40

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

1x25 All Out - Fewest Breaths Possible @ :30-:40

Reset

IM Group: 1700/30:00-39:00

4x25 Single Arm Fly - Focus on Rhythm @ :30-:40

2x25 Strong Fly @ :30-:40

6x50 Strong Back @ :45-1:00

4x25 1P/2K Breast - Finish Kicks @ :30-:40

2x25 Strong Breast @ :30-:40

6x50 Fast Free @ :45-1:00

4 Rounds: 

1x100 IM @ 1:45-2:15

1x100 Best Tech. Free (can be Pull) @ 1:30-2:00

All: 300/6:30

3x50 Desc. 1-3 @ 1:00

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

2x25 All Out Last 10 @ :30/:35

2x25 All Out @ :30/:35

Warm-down: 300/6:00

300 easy

3-11-21 - Pulling & Aerobic

Warm-up: 700/14:00

200 Loosen

200 IM - Drill, Swim

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

Aerobic & Pulling: 1500/22:00-29:30

3x50 Pull - Max Power @ :50-1:00

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

1x450 Pull - Accelerate every 150 @ 6:25-9:00

1x450 Best Tech. Free - Accelerate every 150 @ 6:25-9:00

3x50 Pull - Max Power @ :50-1:00

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

Speed: 300/6:00-6:30

12x25 @ :30/:35

    1-2. All Out

    3. easy

Warm-down: 300/6:00

300 easy

3-9-21 - Aerobic & Speed

Warm-up: 1100/

200 Loosen

2x50 Steady Kick @ 1:00

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

4x50 Desc. 1-4 @ :45-1:00

8x25 Sprint Cycle @ :30

Aerobic: 1200/

2 Rounds: 

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

3x50 Best Tech. Free - BC5-6 @ :50-1:00

Speed: 900/

4 Rounds: 

1x25 Fast thru 10 @ :30/:35

1x25 Fast thru 15 @ :30/:35

1x25 Fast @ :30/:35

3x50 Best Average or IM Switch @ 1:00

Pull: 500/

4x125 Pull - Last 50 Drop PB, Add Strong Kick @ 1:50-2:30

Warm-down: 300/

300 easy 

3-6-21 - Aerobic Free, Short Stroke, & Speed

Warm-up: 1200/26:00

400 Loosen

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

2x50 Back @ :50-1:05

4x100 Pull - Count Strokes @ 1:45-2:05

2x50 Fast Free Kick @ 1:00-1:15

2x50 Breast @ 1:00-1:15

Aerobic Free: 1050/24:00

6 Rounds: 

1x75 Build Free @ 1:10-1:30

2x50 Strong Free - Maintain Speed @ :45-:55

:30-40r

Short Stroke: 450/11:00

3 Rounds: 

4x25 Strong Stroke @ :30/:35

1x50 Fast Stroke @ 1:00

Reset

Speed: 

6x100 @ 2:00

    O: Fastest Possible

    E: Max Efficiency (Recovery - Bank rest if you like)

Warm-down: 300/6:00

300 easy

3-4-21 - Sprint Free or IM

Warm-up: 1400/29:00

300 Loosen

2x200 as: 25 Drill, 25 Swim @ :15r

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

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

8x25 Sprint Cycle @ :30

Sprint Free: 1300/26:00

6x100 as: 75 Best Tech. Free, 25 All Out Free @ 1:35-2:00

16x25 @ :30

    1. Fast thru 15

    2. 25 Fast

    3. Fast Last 10

    4. Max Efficiency

6x50 Best Average @ 1:00

Sprint IM: 1200/24:00+

8x25 Fly - O:Fast  E:Drill @ :30/:35

    (1x25 Fast Back @ :30/:35

2x(1x50 Strong Back @ :45-1:00

    (1x25 Fast Back @ :30/:35

8x25 Breast - O:Fast  E:Drill @ :30/:35

    (1x25 Fast Free @ :30/:35

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

    (1x25 Fast Free @ :30/:35

4x100 IM @ 1:30-2:15

3-2-21 - Aerobic Free or Stroke

Warm-up: 1200/25:00

400 as: 150 Loosen, 50 Drill

4x100 IM - O:Drill  E:Swim @ 1:45-2:15

8x50 Desc. 1-4; 5-8 @ :45-1:00

Aerobic Free or Stroke: 2400/43:00

3x400 @ :20-30r

    1. Pull - Paddles optional

    2. 200 Pull - Paddles optional, 200 Strong

    3. Negative Split

8 Rounds: R1-4.w/Fins  R5-8.N/A

1x100 Best Tech. Free - Strong/Smooth @ 1:25-2:00

1x50 Accelerate @ 1:00  OR  2x25 Accelerate @ :30

Finishing: 300/7:00

4x25 O:Fast thru 15  E:Fast Last 10 @ :30/:35

4x25 O:Max Efficiency  E:Fastest @ :30/:35

4x25 Max Efficiency w/3 Breaths or less @ :30/:35

Warm-down: 300/10:00

300 easy