Tuesday - 6-1-21 @ VFC - Pull & Aerobic & Speed

Warm-up: 1300/

400 Loosen

3 Rounds: 

2x100 IM @ 1:40-2:00

2x50 Kick @ :50-1:00

Pull & Aerobic Free: 1200/

2 Rounds: 

2x150 Pull - Count Strokes @ 2:15-3:00

6x50 Best Tech. Free @ :40-:55

Speed: 1200/

3 Rounds: 

6x25 Fast @ :30

3x50 as: 25 Build, 25 Fast @ 1:00

1x100 Max Efficiency Free @ 2:00

Warm-down: 300/

300 easy

Saturday @ VFC - 5-29-21 - LAST ONE BEFORE SUMMER!

Warm-up: 600/

300 Loosen

200 IM - Drill, Swim

100 Scull

Power & Pull: 1200/

2 Rounds: 

6x50 Max Efficiency Free @ :40-1:00

6x50 Pull - Max Power @ :45-1:05

Kick: 600/

2 Rounds: 

2x50 Strong Free Kick @ :50-1:05

2x75 Catch-up Free w/All Out Kick @ 1:20-1:35

2x25 All Out Free Kick @ :30-:35

2x50 Catch-up Free w/All Out Kick @ :50-1:00

Best Average: 1200/

6x100 Best Average @ 1:40-2:00

4x100 Best Average @ 1:30-1:50

2x100 Best Average @ 1:20-1:40

Warm-down: 400/

400 easy

Thursday - 5-27-21 - IM & Capacity

Warm-up: 1000/

300 Loosen

200 IM - Drill, Swim

4x50 Pull - Count Strokes @ :50-1:00

100 Scull

8x25 Sprint Cycle @ :30

IM: 1300

9x50 IM Switch @ :50-1:05

2x100 IM - Fast! @ 2:00

6x75 O:Fly, Back, Breast  E:Back, Breast, Free @ 1:20-1:35

2x100 IM - Fast! @ 2:00

Capacity Free: 1200

2 Rounds: 

6x50 Best Tech. Free @ :40-:55

6x50 Pull - Count Strokes @ :50-1:05

Warm-down: 

6x50 Smooth @ :10r

200 easy

Tuesday - 5-25-21 - Aerobic Free & Stroke Sprint

Warm-up: 1200/

200 Loosen

12x50 3 Pull, 3 Swim @ :50/1:00

2x100 Kick @ 2:00

8x25 Sprint Cycle @ :30

Aerobic Free: 1500/

3 Rounds: 

3x100 Best Tech. Free @ 1:25-2:00

2x75 Pull - Count Strokes @ 1:15-1:30

2x25 Max Efficiency Free - Fewest Possible Breaths @ :30

Stroke Sprint: 1200/

2 Rounds: 

4x25 All Out thru 15 @ :30/:35

1x100 Max Efficiency Free @ 1:30-2:00

4x25 All Out Last 10 @ :30/:35

1x100 Max Efficiency Free @ 1:30-2:00

4x25 All Out @ :30/:35

1x100 Max Efficiency Free @ 1:30-2:00

Warm-down: 300/8:00

300 easy

Saturday - 5-22-21 - Best Average

Warm-up: 800/17:00-20:00

200 Loosen

200 IM - Drill, Swim

4x50 Best Tech. Free @ :45-:55

8x25 Sprint Cycle @ :30

Pre-Set: 1100/20:00-24:00

6x50 as: 25 Kick, 25 Swim @ 1:00-1:10

6x50 as: 25 Drill, 25 Swim @ 1:00-1:10

1x200 Pull - Count Strokes @ 3:00-4:00

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

    (2x25 Fast - Choice @ :30

Best Average: 1600/40:00

8 Rounds: 

1x75 Best Average @ 2:00

1x125 Best Average @ 3:00

Add up 200 time each round

Thursday - 5-20-21 - Sprint IM & Capacity Free

Warm-up: 900/21:00

600 Loosen - 200 Choice, 200 Back, 200 Choice

3x100 Kick @ :15r

Sprint IM: 1500/25:30-32:30

3x100 IM @ 1:30-2:00

2x50 as: 25 Fly, 25 Back @ :50-1:05

4x75 O:Best Tech. Free  E:25 Fly, 25 Back, 25 Breast @ 1:15-1:45

2x50 as: 25 Back, 25 Breast @ :50-1:05

6x50 O:Best Tech. Free  E:IMO - Fast! @ 1:00-1:10

2x50 as: 25 Breast, 25 Free @ :50-1:05

12x25 All Out Free @ :30

Capacity: 1500/22:00-28:00

4x50 Best Tech. Free @ :40-:55

1x100 Max Efficiency @ 2:00

8x50 Best Tech. Free @ :40-:55

1x100 Max Efficiency @ 2:00

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

1x100 Max Efficiency @ 2:00

Warm-down: 300/8:00

300 easy

Tuesday - 5-18-21 - Sprint Kick & Aerobic Free

Warm-up: 1400/32:00

2x100 Loosen @ :20r

3x(3x50 Best Tech. Free @ :50-1:05

    (1x25 Strong Fly @ :35

    (1x75 as: 25 Back, 25 Breast, 25 Free @ 1:25-1:50

2x100 Kick @ :20r

5x50 as: 25 Back, 25 Breast @ :50-1:10

Sprint Kick: 800/14:00-18:00

2 Rounds: 

6x25 All Out Kick @ :30-:40

2x125 Best Tech. Free w/All Out Kick @ 2:00-2:30

Aerobic Free: 2100/30:00-39:30

4x150 Best Tech. Free @ 2:05-2:50

1x200 Pull - Count Strokes @ 3:10-4:10

4x125 Best Tech. Free @ 1:45-2:20

1x200 Pull - Count Strokes @ 3:00-4:10

4x100 Best Tech. Free @ 1:25-1:50

1x200 Pull - Count Strokes @ Reset

Warm-down: 200/5:00

200 easy

Saturday - 5-15-21 - Best Average

Warm-up: 1100/20:00-24:00

400 Loosen

200 IM - Drill, Swim

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

8x25 Sprint Cycle @ :30

Pre-Set: 800/13:30-16:00

2x150 as: 25 Drill, 25 Swim @ 2:30-3:00

1x200 Pull - Count Strokes @ 3:00-4:00

3x(1x50 Best Tech. Free @ :50-1:00

    (2x25 Fast Stroke @ :30

Best Average: 1600/44:00

8x100 Best Average @ 2:30

2:00r - easy swimming as needed

2 Rounds: 

4x100 Best Average @ 2:30

1:00r

Warm-down: 600/15:00

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

300 easy - Choice

Thursday - 5-13-21 - Capacity & Back-end Speed

Warm-up: 1700/29:00-36:30

400 Loosen

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

200 Kick

6x50 IM Switch @ :50-1:05

200 Pull

Capacity: 1200/19:00-27:00

3 Rounds: 

8x50 Best Tech. Free - Maintain Stroke Count & Kick @ :40-1:00

1:00r

Back-end Speed: 1100/17:40-23:20

4x100 as: 75 Best Tech. Free, 25 Fast Stroke @ 1:25-2:05

2x50 as: 37.5 Fast Stroke, 12.5 easy @ :55-1:05

4x75 as: 50 Best Tech. Free, 25 Fast Stroke @ 1:10-1:35

2x50 as: 37.5 Fast Stroke, 12.5 easy @ :55-1:05

4x50 as: 25 Best Tech. Free, 25 Fast Stroke @ :55-1:05

Warm-down: 400/10:00

400 easy

Tuesday - 5-11-21 - Aerobic Free & Back-end Stroke

Warm-up: 1300/24:00-29:00

400 Loosen

3 Rounds: 

3x50 Kick @ 1:05-1:20

1x150 as: 25 Drill, 25 Swim @ 2:30-3:00

Aerobic Free: 1700/25:00-34:00

2 Rounds: 

6x75 Best Tech. Free @ 1:00-1:25

2x200 Pull - Max Efficiency @ 3:00-4:00

:30r

Back-end Stroke: 1000/22:00-26:00

4 Rounds: 

2x50 Strong Free Kick (or Catch-up w/Strong Kick) @ 1:00-1:15

6x25 Fast Stroke @ :30/:35

:30r

Warm-down: 400/10:00

400 easy

PRACTICE CANCELED - Saturday - 5-8-21 - Aerobic Free or IM

Warm-up: 1600/

400 Loosen

8x100 as: 

    O:Kick @ 2:00-2:30

    E:Pull @ 1:30-2:00

200 IM - Drill, Swim

8x25 Sprint Cycle @ :30

Aerobic Free: 1800/

3 Rounds: 

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

3x50 as: 

    R1.Desc. 1-3 @ 1:00

    R2.1 Strong, 2-3 Fast @ :55

    R3.1-3 Fast @ :50

Reset

OR

Back-end IM: 1800/

3x75 as: 50 Best Tech. Free, 25 Fly @ 1:15-1:40

3x25 Fast Fly @ :30/:35

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

3x75 as: 25 Best Tech. Free, 50 Back @ 1:15-1:40

3x25 Fast Back @ :30/:35

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

3x75 as: 50 Best Tech. Free, 25 Breast @ 1:15-1:40

3x25 Fast Breast @ :30/:35

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

3x75 as: 25 Best Tech. Free, 50 Fast Free @ 1:15-1:40

3x25 Fast Free @ :30/:35

Warm-down: 400/

400 easy

Thursday - 5-6-21 - Aerobic Free or IM

Warm-up: 800/15:00

200 Loosen

200 Kick

200 Pull

8x25 Sprint Cycle @ :30

Aerobic Free: 2300/41:00-50:00

5x100 Best Tech. Free @ 1:30-2:05

200 Pull - Count Strokes @ 4:00-5:00

4x100 Best Tech. Free @ 1:25-2:00

200 Pull - Count Strokes @ 4:00-5:00

3x100 Best Tech. Free @ 1:20-1:55

200 Pull - Count Strokes @ 4:00-5:00

2x100 Best Tech. Free @ 1:15-1:50

200 Pull - Count Strokes @ 4:00-5:00

1x100 Best Tech. Free @ 1:10-1:45

OR

Aerobic IM: 2000/42:00

400 IM - 25 Best Tech. Free, 25 Strong Stroke

4x100 IM @ 1:30-2:15

400 IM - 25 Strong Stroke, 25 Best Tech. Free

2x200 IM @ 3:00-4:30

400 IM

Finishing: 600/13:00

2 Rounds: 

3x50 as: 25 Build, 25 Fast @ 1:00

6x25 O:Max Efficiency  E:Fast @ :35

Tuesday - 5-4-21 - Capacity & Sprint IM

Warm-up: 1000/17:00-22:00

8x50 Best Tech. Free @ :50-1:05

4x75 Strong Kick @ 1:25-1:40

2x150 IM - No Free - 25 Drill, 25 Swim @ 2:20-3:00

Capacity Free: 1300/18:00-24:30

3x50 Max Efficiency Free @ :40-:55

1x200 Pull - Count Strokes @ 3:00-4:00

3x100 Max Efficiency Free @ 1:20-1:50

1x200 Pull - Count Strokes @ 3:00-4:00

3x150 Max Efficiency Free @ 2:00-2:45

Sprint IM: 1500/28:30-32:15

3 Rounds: IMO - No Free

3x(2x25 All Out Stroke @ :30/:35

    (1x50 IM Switch - R1.Fly/Back  R2.Back/Breast  R3.Breast/Free @ :50-1:05

8x25 All Out Free @ :30

Warm-down: 400/10:00

400 easy