Saturday - 7-31-21 - Aerobic Free

Warm-up: 600/12:00-16:00

300 Loosen

200 Kick

100 IM

Freestyle Skill: 1400/26:00

2 Rounds: 

4x25 Free Kick w/Board @ :30/:35

4x50 Catch-up Free @ :45-1:00

4x100 Best Tech. Free @ 1:15-1:40

Aerobic Free: 1200/25:00

3x100 Best Tech. Free @ 1:15-1:30

6x50 easy Speed - Fast & Relaxed @ :50-1:00

3x100 Best Tech. Free @ 1:15-1:30

6x50 O:@ 200P  E:@ Active Recovery @ 1:00

Warm-down: 600/15:00

2x100 Best Tech. Free or Black @ :10r

6x50 Best Tech. Free or Black @ :10r

1x100 Front Sc

Thursday - 7-29-21 - Double-Check the Weather!

Warm-up: 1000/

200 Loosen
300 Kick/Drill/Build
6x50 Desc. 1-3; 4-6 @ :50+
8x25 Sprint Cycle @ :30+

Freestyle Skill: 600/
2 Rounds:
2x75 as: 25 Single Arm, 25 Catch-up, 25 Swim @ 1:15+
3x50 Best Tech. Fr - Count Strokes @ :50+

Best Average: 1800/
2 Rounds:
5x50 Best Average @ 1:00+
1x200 Pull - Count Strokes @ 3:30+
5x50 Beat Best Average @ 1:05+
1x200 Pull - Count Strokes @ 3:30+

Warm-down: 200/
200 easy

Saturday - 7-24-21 - Pull & Aerobic

Warm-up: 900/18:00

200 Loosen

200 IM - Dr, Build

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

8x25 Sprint Cycle @ :30

Pull: 1100/17:00-20:00

2 Rounds: 

2x25 P - PB @ Ankles @ :30

2x25 P - PB @ Knees @ :30

2x25 Best Tech. Fr w/All Out K @ :30

2x200 P - Hold Stroke Count @ 2:45/3:30

Aerobic: 1900/37:00

5x100 Best Tech. Fr - Hold Stroke Count @ 1:35/2:00+

2x50 Strong K @ 1:00

4x100 Best Tech. Fr - Hold Stroke Count @ 1:30/1:55+

2x50 Strong K @ 1:00

3x100 Best Tech. Fr - Hold Stroke Count @ 1:25/1:50+

2x50 Strong K @ 1:00

2x100 Best Tech. Fr - Hold Stroke Count @ 1:20/1:45+

2x50 Strong K @ 1:00

1x100 Best Tech. Fr - Hold Stroke Count @ 1:15/1:40+

Warm-down: 200/4:00

200 easy

Thursday - 7-22-21 - 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

Tuesday - 7-20-21 - Pull & Power, and IM or Stroke

Warm-up: 900/16:30-20:00

9x50 as: 1-2.Free  3.Kick @ :10r

300 Pull - Count Strokes

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

Pull & Power: 1800/29:30-38:30

6x25 Pull - PB @ Ankles @ :30/:35

3x150 Pull - Last 50 Drop PB, Add Strong Kick @ 2:10-3:00

:30r

6x25 Pull - PB @ Knees @ :30/:35

3x150 Pull - Last 100 Drop PB, Add Strong Kick @ 2:10-3:00

:30r

6x25 Pull @ :30/:35

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

Challenge - All 25s Holding Paddles (not wearing)

IM or Stroke: 1000/23:00-25:00

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

1x50 Fast Stroke (Fly if IM) @ 1:00

:30r

2x50 Best Tech. Free @ :40-1:00

2x50 Fast Stroke (Back if IM) @ 1:00

:30r

1x50 Best Tech. Free @ :40-1:00

3x50 Fast Stroke (Breast if IM) @ 1:00

:30r

4x50 Fast Stroke (Free if IM) @ 1:00

1:30r

1x200 IM or Fast Stroke @ 6:00

7-17-21 - Strokes Skill & Breakdown

Warm-up: 1100/17:30

400 Loosen

2x100 Catch-up w.Strong Kick @ 1:45

2x100 Kick @ 2:00-2:30

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

Stroke Skill: 1000/20:00

2 Rounds: 

4x50 Drill @ 1:00

6x50 as: 25 Free, 25 Fast Stroke @ 1:00

Stroke Sprint: 1200-1600-

6-8 Rounds: 

1x100 as: 25 Best Tech. Fr, 50 Fast Str, 25 Best Tech. Fr @ 2:00

2x100 as: 50 Best Tech. Fr, 50 Fast Str @ 1:45

2x50 as: 1x50 Active Recovery, 1x50 Fastest Possible @ 1:30

Thursday - 7-15-21 - Best Average

Warm-up: 2000/33:00-41:00

400 Loosen

4x50 Kick @ 1:00-1:15

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

4x50 Kick @ 1:00-1:15

4x75 O:Fly, Back, Breast  E:Back, Breast, Free @ 1:15-1:45

4x25 Sprint Cycle @ :30

Best Average: 1000/18:00-22:00

20x50 as: 

    1-4. Best Average @ :45-1:00

    5. Active Recovery @ 1:30

Finishing Speed: 600/15:45

3 Rounds: 

3x25 Fastest Possible @ :35

1x75 Best Tech. Free @ 1:30

1x50 Fastest Possible @ 1:00

1:00r

Warm-down: 400/10:00

400 easy

Tuesday - 7-13-21 - Aerobic Maintenance & Stroke or IM Speed

Warm-up: 1400/28:00

300 Loosen

3x100 Kick @ 1:50-2:10

300 Pull

3x100 Best Tech. Free @ 1:20-1:50

8x25 Sprint Cycle @ :30

Aerobic Maintenance: 1000/19:00

2 Rounds: 

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

2x100 IM @ 2:00

Stroke or IM Speed: 1000/20:00

2 Rounds: 

6x50 O:Fast - IM Switch or Stroke  E:Active Recovery Free @ 1:00

1x200 IM or 150 Best Tech. Free + 50 Fast Stroke @ 3:00-4:00

Warm-down: 300/6:00

300 easy

Saturday - 7-10-21 - Best Average

Warm-up: 1200/24:00

400 Loosen

200 IM - Drill, Swim

6x100 Best Tech. Free - Can be Pull @ 1:30-2:00

Pre-Set: 500/10:00

3x50 Drill @ 1:00

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

8x25 Sprint Cycle @ :30

Best Average: 1500/42:00

2x150 Best Average @ 4:30

2x50 easy @ 1:00

4x100 Best Average @ 3:00

2x50 easy @ 1:00

10x50 Best Average @ 1:30

2x50 easy @ 1:00

Thursday - 7-8-21 - IM & Aerobic Free

Warm-up: 1000/20:00

200 Loosen

2x100 Kick @ :15r

200 IM - Drill, Swim

2x100 Pull @ :15r

8x25 Sprint Cycle @ :30

IM: 2000/32:00-42:00

6x50 O:25 Fly, 25 Free  E:25 Free, 25 Fly @ :45-1:05

2x100 as: 25 Fast Fly, 75 Max Efficiency Free @ 1:30-2:00

6x50 Back - Desc. 1-3; 4-6 @ :50-1:05

2x100 as: 25 Fast Fly, 25 Fast Back, 50 Max Efficiency Free @ 1:30-2:00

6x50 Breast - 1-3.Max DPS  4-6.Hold Fastest @ 1:00-1:10

2x100 IM - Fast @ 1:30-2:00

6x50 Best Average Free @ :45-1:00

2x100 IM - Fast @ 1:30-2:00

OR

Aerobic Free: 2000/27:00-38:00

4x300 Pull - Last 100 Drop PB, Add Strong Kick @ 3:45-6:00

2x50 Max Efficiency Free @ 1:00

12x50 Best Tech. Free @ 80% 200P @ :40-:50

2x50 Max Efficiency Free @ 1:00

Finishing Speed: 500/11:00

2 Rounds: 

6x25 All Out @ :35

1x50 Active Recovery @ 1:00

1x50 All Out @ 1:00

Tuesday - 7-6-21 - Pull, Power, & Speed

Warm-up: 700/13:00-15:00

200 Loosen

4x50 Kick @ 1:00-1:10

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

Pull & Power: 2600/40:00-52:00

4x150 Pull - Last 50 Drop PB, Add Strong Kick @ 2:15-3:00

2x50 Pull - Max Power - PB @ Ankles @ 1:00

4x200 Pull - Last 50 Drop PB, Add Strong Kick @ 3:00-4:00

2x50 Pull - Max Power - PB @ Knees @ 1:00

4x250 Pull - Last 50 Drop PB, Add Strong Kick @ 3:45-5:00

Finishing Speed: 900/18:00

3 Rounds: 

3x50 Build to All Out @ 1:00

6x25 O:All Out  E:Active Recovery @ :30