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