10-30-21 - Happy Halloween!

Warm-up: 1200/

400 Loosen

3x100 Kick - 1.Fly  2.Back  3. Breast @ 2:00

3x100 Best Tech. Free - Desc. 1-3 @ 1:30-2:00

8x25 Sprint Cycle @ :30

Pull & Power: 900/

3x300 Pull @ 4:00-6:00

    1.300 Pull

    2.200 Pull + Last 100 Drop PB, Add Strong Kick

    3.100 Pull + Last 200 Drop PB, Add Strong Kick

Best Average: 1200/

6x50 Best Average @ 1:00

100 Active Recovery @ 2:00

6x50 Best Average @ 1:15

100 Active Recovery @ 2:00

6x50 Best Average @ 1:30

100 Active Recovery @ 2:00

Finishing Speed: 200/

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 400/

400 easy

10-28-21 - Stroke Sprint & Masters Double (Kenny's @ 9)

Warm-up: 1200/20:00-24:00

12x50 @ :50-1:00

    1-2. Strong Free

    3. IMO or Stroke

4x50 Strong Kick @ 1:00

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

4x50 Max Efficiency Free @ :45-1:00

Stroke Sprint: 1200/20:15-24:00

3 Rounds: 

2x75 as: 25 Kick, 25 Drill, 25 Swim @ 1:15-1:30

3x50 Build Free @ :45-1:00

4x25 All Out Stroke or Free @ :30

Reset

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 400/8:00

400 easy

10-26-21 - Aerobic Freestyle & Pull

Warm-up: 1100/22:00

200 Loosen

200 Steady Kick

200 IM - Drill, Swim

6x50 as: 25 Catch-up, 25 Max Efficiency Free @ :50-1:00

8x25 Sprint Cycle @ :30

Aerobic Freestyle: 1100/21:00

2x75 Best Tech. Free - BC3, 5, 7 by 25 @ 1:10-1:30

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

2x75 Best Tech. Free - BC7, 5, 3 by 25 @ 1:10-1:30

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

Pull: 800/16:00

4x200 P - Desc. 1-3; Hold 4 @ 2:30-4:00

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

10-23-21 - Speed Endurance & Best Average

Warm-up: 800/15:00

300 Loosen

200 IM - Drill, Swim

2x50 Strong Back @ :50-1:00

2x50 Strong Kick @ :50-1:00

2x50 Catch-up w/Strong Kick @ :50-1:00

Pre-Set: 600/12:00

3x100 Best Tech. Free @ 1:20-2:00

2x50 as: 25 Fast, 25 easy @ :45-1:00

2x50 as: 25 Build, 25 Fast @ :45-1:00

4x25 Fast @ :30

Speed Endurance: 1000/22:00

20x50 as: 

    1-4.Best Average - Hold Fastest Possible! @ :40-1:00

    5.Active Recovery - Reset @ 1:20-1:30

Mix and Match Stroke during Best Average as YOU see fit!  

Pull: 900/18:00

6x150 as: 100 Pull - Max Power, 50 Strong Free - Drop PB, Add Strong Kick @ 2:00-3:00

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 300/6:00

300 easy

10-21-21 - Stroke, IM, or Free Sprint!

Warm-up: 600/12:00

200 Loosen

4x50 Kick - 25 Strong, 25 Fast @ :50-1:00

4x50 Catch-up w/Strong Kick @ :50-1:00

Pre-Set: 500/10:30

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

3x50 Hold Fast @ :50-1:00

:30r

8x25 Sprint Cycle @ :30

Stroke / IM / Free Sprint: 1800/36:00

3 Rounds: 

4x75 Pull - 25 Breast Pull, 50 Free Pull @ 1:15-1:30

1x50 Build to All Out @ 1:00

2x25 Fast thru 15 @ :30

2x25 Fast Last 10 @ :30

2x25 All Out @ :30

1x100 Active Recovery @ 1:30-2:00

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

10-19-21 - Aerobic Freestyle

Warm-up: 1200/19:00-24:00

400 Loosen

4x100 as: 50 Catch-up, 50 Best Tech. Free @ 1:25-2:00

4x50 as: 25 Single Arm, 25 Catch-up @ :50-1:00

8x25 Sprint Cycle @ :30

Pull & Aerobic Freestyle: 1500/20:30-29:15

2x50 Pull - PB @ Ankles @ 1:00

3x300 Pull - Last 100 Drop PB, Add Strong Kick @ 3:50-6:00

2x25 Best Tech. Free - Fewest Breaths Possible @ :30

9x50 Fast & Efficient @ :40-:55

Finishing Speed: 400/8:00

2 Rounds: 

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 300/6:00

300 easy

10-16-21 - Best Average

Warm-up: 600/12:00

200 Loosen

200 Steady Kick

200 IM - Drill, Swim

Pre-Set: 400/8:00

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

2x25 Fast thru 15 @ :30

2x25 Fast Last 10 @ :30

Best Average: 2100/

3x200 Broken :10r @ 100 @ 4:00+

1x100 Active Recovery @ Reset

2 Rounds: 

6x100 Best Average @ 2:00+

1x100 Active Recovery @ Reset

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

10-14-21 - Deconstructed 200 Free or 200 IM

Warm-up: 1000/19:00

200 Loosen

4x50 Catch-up w/Strong Kick @ :50-1:00

4x50 Pull - Count Strokes @ :45-:55

4x50 Best Tech. Free @ :40-:50

8x25 Sprint Cycle @ :30

Deconstructed 200 Free or 200 IM: 1500/34:00

4 Rounds: 

1x25 Strong Free or Fly @ :25-:35

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

1x25 Fast Free @ :35

:20r

1x175 Fast - Race like 200 Free or 200 IM @ 4:00

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 300/6:00

300 easy

10-12-21 - Efficiency Freestyle

Warm-up: 1200/22:00

400 Loosen

6x50 Kick @ :50-1:00

6x50 IM Switch @ :50-1:00

8x25 Sprint Cycle @ :30

Efficiency Free: 1200/22:00

4x100 Max Efficiency Fr - 4 Dolphins @ 1:30-1:55

4x100 Max Efficiency Fr - 4 Dolphins @ 1:20-1:50

4x100 Max Efficiency Fr - 4 Dolphins @ 1:10-1:45

Finishing Speed: 600/12:00

3 Rounds: Stroke?

2x25 Fast thru 15 @ :30

2x25 Fast Last 10 @ :30

4x25 O:easy E:Fast @ :30

Warm-down: 300/6:00

300 easy

10-9-21 - Descending Distances w/Best Average

Warm-up: 1200/24:00

300 Loosen

3x100 as: 50 Kick, 50 Drill @ 1:45-2:00

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

300 Pull - Count Strokes

Descending Distance w/Best Average: 1000/18:30

1x200 Max Efficiency Free @ 2:30-3:20

4x50 Best Average @ :45-:55

1x150 Max Efficiency Free @ 2:00-2:45

3x50 Best Average @ :45-:55

1x100 Max Efficiency Free @ 1:30-2:10

2x50 Best Average @ :45-:55

1x50 Max Efficiency Free @ 1:00

1x50 Best Average @ :45-:55

Finishing Speed: 400/8:00

2 Rounds: 

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 400/8:00

400 easy

10-7-21 - Stroke Sprint!

Warm-up: 900/18:00

200 Loosen

2x100 Steady Kick @ 2:00

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

8x25 Sprint Cycle - 4 Free, 4 Non-Free @ :30

Power & Pull: 700/15:00

2x200 Pull - Count Strokes @ 3:00-4:00

4x25 Pull w/Pads - PB @ Ankles @ :30/:35

2x50 Breaststroke Pull - Drag Legs @ 1:00-1:20

2x50 Powerful Free w/Strong Kick @ 1:00

Stroke Sprint: 1000/21:00

2 Rounds: 

8x25 O:Best Tech. Free - Fewest Breaths Possible  E:Fast Stroke @ :30-:40

2x50 Best Tech. Free @ :45-1:00

2x50 Fast Stroke @ 1:00

1x100 Active Recovery @ 2:30

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

10-5-21 - Capacity Freestyle

Warm-up: 1400/24:00

400 Loosen

4x50 Steady Kick @ :55-1:00

4x50 Drill (Rec: Catch-up) @ :50-1:00

400 Pull - Count Strokes

8x25 Sprint Cycle @ :30

Capacity Freestyle: 2100/

4x125 Max Efficiency Free - Count Strokes @ 1:30-2:15

6x50 Moderate Free - think 80% @ :35-:50

4x100 Max Efficiency Free - Count Strokes @ 1:20-1:55

6x50 Fast Free - think 90% @ :40-:55

4x75 Max Efficiency Free - Count Strokes @ 1:10-1:25

6x50 All Out Free - think 100% @ :45-1:00

Warm-down: 200/4:00

200 easy

10-2-21 - Super Sprint!

Warm-up: 1000/20:00

300 Loosen

2x100 Steady Kick @ 2:00-2:30

2x100 as: 25 Catch-up, 25 Max Efficiency Free @ 1:30-2:00

3x50 Desc. 1-3 @ 1:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

2x25 Fast @ :30

Super Sprint: 1200/29:00

3x50 as: 35 Fast, 15 easy @ 1:10

6x25 Fastest Possible @ :35

1x100 Active Recovery @ 2:30

3x50 as: 15 easy, 35 Fast @ 1:10

6x25 Fastest Possible @ :35

1x100 Active Recovery @ 2:30

3x50 Fast @ 1:10

6x25 Fastest Possible @ :35

1x100 Active Recovery @ 3:00

Pull & Aerobic Free: 1000/19:00

2x200 Pull - Count Strokes @ 3:00-4:00

6x100 Max Efficiency Free - Hold Stroke Count @ 1:20-1:50

Warm-down: 300/6:00

300 easy