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

4-15-21 - Pull & Back-end Speed

Warm-up: 1200/

2x200 Loosen @ :15r

4x50 Strong Kick @ 1:00+

3x100 IM @ 1:40-2:10

4x25 Strong Kick @ :30+

8x25 Sprint Cycle @ :30

Power & Pull: 800/

2x25 Breast Pull - Drag Legs @ :45

2x25 Pull - PB @ Ankles @ :30

2x25 Breast Pull - Drag Legs @ :45

2x25 Pull - PB @ Knees @ :30

6x100 Pull @ 1:30-2:00

    1-2.Pull - Focus on Catch & Power

    3.Drop PB - Maintain Catch & Power, Add Strong Kick

Back-end: 2000/

2 Rounds: 

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

4x25 All Out @ :30

1x50 Active Recovery @ 2:00 (Reset)

3x150 as: 100 Best Tech. Free, 50 Fast @ 2:15-3:00

4x25 All Out @ :30

4-13-21 - Aerobic Free & IM or Stroke Speed

Warm-up: 900/

3x(3x50 Loosen @ :50-1:00

    (1x50 Steady Kick @ 1:00-1:10

12x25 Sprint Cycle @ :30/:35 

Aerobic Free: 1500/

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

4x50 Best Tech. Free - BC5, 7 by 25 @ :45-1:00

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

4x50 Best Tech. Free - BC5, 7 by 25 @ :45-1:00

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

4x50 Best Tech. Free - BC5, 7 by 25 @ :45-1:00

IM or Stroke Speed: 1500/

4 Rounds: 

9x25 @ :30/:35

    1. Fast, easy

    2. easy, Fast

    3. All Fast

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

4-10-21 - Pull & Best Average

Warm-up: 1600/32:00

400 Loosen

4x150 as: 50 Drill, 100 Sw @ 2:15-3:00

4x100 Desc. 1-3; Hold 4 @ 1:20-2:00

4x50 Sprint Cycle @ 1:00

Pull: 900/18:00

2x200 Pull @ 3:00-4:00

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

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

Best Average: 1500/33:00

4x75 Hold Best Average @ 1:30

1x200 Active Recovery @ Reset

6x50 Hold Best Average @ 1:00

1x200 Active Recovery @ Reset

12x25 Hold Best Average @ :30

1x200 Active Recovery @ Reset

Warm-down: 200/4:00

200 easy

4-8-21 - Pull & Power, Sprint Free or Stroke

Warm-up: 1300/

200 Loosen

    (1x50 Strong Kick @ 1:00-1:15

4x(1x50 Pull - PB below Knees @ :55-1:00

    (1x50 Best Tech. Free - Maintain Strong Kick @ :50-1:00

200 IM - Drill, Swim

    (1x25 as: 12.5 Fast, 12.5 easy @ :25/:30

4x(1x25 Max Efficiency - 2 Breath Max @ :30/:35

    (1x25 Fast @ :35/:40

Pull & Power: 1000/

4x25 All Out Kick @ :30-:40

4x25 Dog Paddle @ :30-:40

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

4x25 All Out Kick @ :30-:40

4x25 Catch-up w/All Out Kick @ :30-:40

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

Sprint Free or Stroke: 1000/

6x75 as: 50 Best Tech. Free, 25 All Out @ 1:20-1:40

2x25 All Out thru 15 @ :30

:30r

6x50 as: 25 Best Tech. Free, 25 All Out @ :55-1:05

2x25 All Out last 10 @ :30

:30r

6x25 All Out @ :30

Warm-down: 300/

300 easy

4-6-21 - Aerobic IM or Free

Warm-up: 1500/32:00

400 Loosen

200 Strong Kick

100 Scull

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

8x25 Sprint Cycle @ :30

IM: 1500/32:00

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

3x50 IM Switch @ :50-1:00

4x100 as: 25 Strong IMO, 50 Best Tech. Free, 25 Strong IMO @ 1:35-2:10

3x50 IM Switch @ :50-1:00

4x100 IM @ 1:40-2:20

OR

Free: 1500/29:00

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

2x200 Best Tech. Free @ 2:50-4:00

16x50 as: 

    1-3. Best Tech. Free @ :40-:55

    4. Best Tech. Free - BC6-7 @ 1:00

Warm-down: 300/6:00

300 easy

4-3-21 - Pull & Power, IM or Free

Warm-up: 1100/22:00

12x50 Best Tech. Free - Count Strokes / Shake-out

    1-4. @ :50-1:00

    5-8. @ :45-:55

    9-12. @ :40-:50

2x50 Kick - Build to Fast @ 1:00-1:15

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

2x50 Kick - Build to Fast @ 1:00-1:15

Pull & Power: 1100/23:00

6x25 as: 12.5 Hand-Lead Kick, 12.5 Catch-up w/All Out Kick @ :30/:35

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

6x25 Kick as: 12.5 Most Powerful Fly Kick, 12.5 All Out Free Kick @ :30/:35

8x50 Pull - Max Power @ :50-1:00

    O:Normal PB

    E:PB below Knees - Engage Core

IM: 1800/36:00

2 Rounds: 

3x25 Strong Fly - Count Strokes + Maintain Speed @ :25-:35

3x50 Strong Back - 2nd 25 Faster than 1st 25 @ :45-1:00

3x50 Build Breast - Max Power on P/Os @ :50-1:00

3x25 All Out Free - Head Down to Finish @ :25-:35

After Round 2: 

1x400 IM as: 25 Free, 25 Stroke, 25 Free, 25 Stroke @ 1:00r

1x300 IM as: 25 Stroke, 25 Free, 25 Stroke @ 2:00r

1x200 IM

OR

Free: 2100/42:30

6x150 as: 50 Strong Free Kick, 100 Best Tech. Free - Maintain Strong Kick @ 2:15-3:15

6x50 Best Tech. Free - Maintain Strong Kick @ :40-:50

6x100 as: 50 Strong Free Kick, 50 Best Tech. Free - Maintain Strong Kick @ 1:30-2:10

6x50 Best Tech. Free - Maintain Strong Kick @ :40-:50