9-30-21 - Descending Stroke or IM

Warm-up: 600/12:00

200 Loosen

100 Scull

200 Kick

100 IM

Power & Pull: 1400/28:00

2 Rounds: 

2x(1x50 Catch-up - Drag Legs (No PB) @ 1:00

    (1x150 Pull - Max Power! @ 2:00-3:00

6x50 O:Pull - Build Tempo  E:Fast - Add Strong @ :50-1:00

Descending Stroke: 1000/21:00

2 Rounds: 

2x75 Strong Stroke @ 1:10-1:30+

4x50 as: 25 Build Free, 25 Fast Stroke @ :50-1:00+

6x25 Fast Stroke @ :30/:35+

OR

Descending IM: 1000/21:20

2 Rounds: 

2x75 Strong @ 1:15-1:30+

    1. 25 Fly, 25 Back, 25 Breast

    2. 25 Back, 25 Breast, 25 Free

3x50 IM Switch - 25 Strong, 25 Fast @ :50-1:00+

8x25 IMO - Fast @ :30/:35+

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00

200 easy

9-28-21 - Descending Free

Warm-up: 800/15:00

300 Loosen - 100 Free, 50 Back

300 Strong Kick

4x50 as: 25 Catch-up, 25 Max Efficiency Free @ 1:00

Descending Free: 1800/24:00-33:00

6x150 Max Efficiency Free @ 2:00-2:45

6x100 Build Free @ 1:20-1:50

6x50 Fast Free @ :40-:55

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00

200 easy

9-25-21 - Best Average

Warm-up: 900/19:00

200 Loosen

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

200 IM - Drill/Swim

2x50 Build Kick @ 1:00-1:10

200 Pull - Count Strokes

2x50 Fast Kick @ 1:00-1:05

Pre-Set: 1100/21:00

6x100 Max Efficiency Free @ 1:15-1:50

6x50 Desc. 1-3; 4-6 @ :45-1:00

8x25 Sprint Cycle @ :30

Best Average: 1300/29:00

2 Rounds: 

6x75 Best Average @ 1:10-1:40

:30r

1x200 Reset - Could be Swim, Pull, Kick - Choice

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00

200 easy

9-23-21 - Stroke Sprint

Warm-up: 1500/30:00

200 Loosen

2 Rounds: 

2x100 Strong Kick @ 2:00

3x100 as: 75 Max Efficiency Free, 25 Strong Stroke @ 1:30-2:00

1x50 Fast Kick @ 1:00

4x25 Sprint Cycle @ :30

Stroke Sprint: 1300/28:00

4 Rounds: 

3x50 as: 25 Build Free, 25 Fast Stroke @ :50-1:05

1x100 Pull - Stretch-out / Reset @ 2:00

3x25 Fast Stroke @ :30/:35

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00

200 easy

9-21-21 - Freestyle Skill & Descending Efforts

Warm-up: 400/10:00

200 Loosen

100 Strong Kick

100 Front Scull

Freestyle Skill & Power: 1100/23:30

2x25 Hand-Lead Kick @ :30-:40

2x25 Dog Paddle @ :30-:40

2x25 Catch-up @ :30-:40

2x200 Pull - Count Strokes @ 2:45-4:00

2x25 Hand-Lead Kick @ :30/:35

2x25 Single Arm @ :30/:35

2x25 Catch-up @ :30/:35

2x200 Pull - Count Strokes @ 2:45-4:00

Descending Efforts: 900/18:00

3 Rounds: 

1x150 Max Efficiency Free @ 2:00-3:00

1x100 Build Free @ 1:20-2:00

1x50 Fast Free @ :40-1:00

Finishing Speed: 400/8:00

2 Rounds: 

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00

200 easy

9-18-21 - Best Average! Go, Go, Go!

Warm-up: 1400/30:00

3x200

    1. Loosen

    2. 25 Catch-up, 25 Max DPS (Distance Per Stroke)

    3. Drill, Swim (IM?)

3x100 Strong Kick @ 1:50-2:30

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

8x25 Sprint Cycle @ :30

Best Average: 1600/31:00

2x150 Build by 50 @ 2:15-3:00

6x100 Best Average @ 1:20-1:50

1x200 Active Recovery @ 4:00

2x100 Build @ 1:30-2:00

6x50 Best Average @ :45-1:00

Finishing Speed: 400/8:00

2 Rounds: 

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/5:00

200 easy

9-16-21 - Stroke Speed

Warm-up: 1000/

200 Loosen

8x50 IMO - O:Kick  E:Drill @ 1:00-1:15

2x100 IM @ 1:30-2:15

8x25 Sprint Cycle @ :30

Power & Pull: 600/

6x50 Pull - Hold Stroke Count @ :50-1:00

1x300 Pull - Build by 100 @ 4:30-6:00

Stroke Speed: 1500/

3 Rounds: 

2x75 Strong Stroke @ 1:10-1:40

4x25 Fast thru 15 (2/3) @ :30/:35

2x50 Build Stroke @ :50/1:10

4x25 Last 10 Fast @ :30/:35

2x25 Fast Stroke @ :30/:35

Warm-down: 

200 easy

9-14-21 - Aerobic Capacity

Warm-up: 1100/23:00

200 Loosen

200 (IM) Drill, Swim

4x50 Steady K @ 1:00-1:15

6x50 Pull - Count Strokes @ :50-1:00

8x25 Sprint Cycle @ :30

Aerobic Capacity: 1600/31:00

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

3x50 Strong Free @ :40-:55

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

3x50 Desc. 1-3 @ :40-:55

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

3x50 as: 1.Strong 2-3.Fast @ :40-:55

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

3x50 Fast @ :40-:55

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00

200 easy

9-11-21 - Over-Distance Pull & Aerobic Free

Warm-up: 1000/22:00

400 Loosen

2x100 Steady Kick @ :15r

200 Pull - Count Strokes

8x25 Sprint Cycle @ :30

Over-Distance Pull & Aerobic Free: 1750/33:00

1x250 Pull - Count Strokes @ 3:45-5:00

6x100 Max Efficiency Free @ 1:20-2:00

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

6x75 Max Efficiency Free @ 1:00-1:30

1x150 Pull - Count Strokes @ 2:15-3:00

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00

200 easy

9-9-21 - Aerobic Warm-up & Choice Stroke

Warm-up: 2000/40:00

200 Loosen

4x50 Steady Kick @ :10r

200 Pull - Count Strokes

12x100

    1-4. Catch-up Free @ 1:35-2:00

    5-8. 50 Pull, Drop PB, 50 Best Tech. Free w/Strong Kick @ 1:25-2:00

    9-12. Best Tech. Free @ 1:15-2:00

8x25 Sprint Cycle @ :30

Stroke: 600/13:00

6x25 Strong Stroke @ :30/:35

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

6x25 Fast Stroke @ :30/:35

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00

200 easy

9-7-21 - Welcome Back!

Warm-up: 1400/

400 Loosen

4x100 Drill, Swim @ :10r

4x100 IM @ :10r

8x25 Sprint Cycle @ :30

Aerobic Freestyle: 1200/

2x50 Pull - PB @ Ankles @ :50/1:00

2x50 Pull - PB @ Knees @ :50/1:00

2x50 Pull - Drag Legs @ :50/1:00

2x300 Pull - Count Strokes @ 4:30/6:00

2x50 Best Tech. Free @ :50/1:00

2x50 Best Tech. Free @ :45/:55

2x50 Best Tech. Free @ :40/:50

Finishing Speed: 200/

2x25 Half Fast, Half easy @ :30

2x25 Half east, Half Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/

200 easy