12-2-21 - Sprint or IM

Warm-up: 900/18:00

100 Loosen

100 Steady Kick

9x50 - 1-2.Best Tech. Free  3.Pull @ :50-1:00

10x25 Kick - O:Strong  E:Fastest Possible @ :30/:35

Power: 600/17:15

3 Rounds: 

2x25 Front Scull @ :30-:45

1x50 Breast Pull - Drag Legs @ 1:00-1:15

After R3: 

3x100 Pull - Max Power @ 1:20-2:00

Sprint: 700/16:00

4x50 as: 25 Max Efficiency Free - 2 Breath Max, 25 Fastest Possible @ 1:10

    (1x25 Fastest Possible @ :35

4x(1x50 Max Efficiency Free @ 1:00

4x50 Fastest Possible @ 1:15

OR

IM: 1500/30:00

4x125 IM @ 2:00-2:30

    1.50 Fly, 25, 25, 25  

    2.25, 50 Back, 25, 25  

    3.25, 25, 50 Breast, 25

    4.25, 25, 25, 50 Free

12x25 Fast - IMO @ :30

4x100 IM @ 1:30-2:00

6x50 Fast - IM Switch @ 1:00

Warm-down: 200/4:00

200 easy

11-30-21 - Aerobic Free

Warm-up: 1000/20:00

300 Loosen

4x50 Strong Kick @ 1:00

200 IM - Drill, Swim

4x50 Strong Kick @ 1:00

100 Sprint Cycle

Pull: 1200/24:00

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

Aerobic Free: 1200/22:30

6x75 Best Tech. Free @ 1:00-1:20

3x50 Fast @ 1:00

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

3x50 Fast @ 1:00

6x25 Best Tech. Free @ :20-:30

11-27-21 - Aerobic Free or IM

Warm-up: 1000/20:00

200 Loosen

2x100 as: 25 Scull, 50 Catch-up, 25 Best Tech. Free @ 1:30-2:00

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

12x25 Sprint Cycle - 4 Free, 4 Non-Fr, 4 Choice @ :30

Pull: 900/18:00

3x300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:10-6:00

Aerobic Free: 1800/36:00

6x50 Best Tech. Free - Hold Stroke Count @ :40-:55

:30r

4 Rounds: 

1x75 Best Tech. Free - Hold Stroke Count @ 1:00-1:15

3x50 "Fast & Relaxed" @ :45-1:00

1:00r After Round 4

6x100 Best Average @ 1:15-2:00 - Use your fastest possible interval!

OR

Aerobic IM: 1800/36:00

3x100 IM @ 1:30-2:00

8x25 IMO @ :30

3x150 IM - 25 Fly, 50 Back, 50 Breast, 25 Free @ 2:20-3:00

6x25 IMO - No Fly or Free @ :30

3x200 IM (or FrIM) @ 3:10-4:00

4x25 All Out Free @ :30

11-25-21 - Happy Thanksgiving!

Warm-up: 1100/22:00

200 Loosen

4x50 Strong Kick @ 1:00

200 IM - Drill, Swim

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

8x25 Sprint Cycle @ :30

Pull: 1200/25:30

3 Rounds: 

1x50 Pull - PB @ Ankles @ 1:15

1x50 Pull - PB @ Knees @ 1:15

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

1x150 Max Efficiency Free w/Strong Kick @ 2:00-3:00

Aerobic Free: 1600/32:00

16x100

    1-4. Max Efficiency Free or IM @ 1:15-1:50

    5-8. Best Average @ 1:45-2:10

    9-12. Max Efficiency Free or IM @ 1:15-1:50

    13-16. Best Average @ 1:45-2:10

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

11-23-21 - IM & Sprint

Warm-up: 1200/21:00

300 Loosen

6x25 Strong Free Kick @ :30

300 Pull

6x25 Strong Fly or Breast Kick @ :30

300 IM - as: 25 Swim, 25 Drill, 25 Swim

IM: 1400/28:00

6x25 Strong Fly - U/W thru 10 @ :30

3x50 IM Switch @ :50/1:00

6x50 Strong Back - Build Tempo @ :45-1:00

3x50 IM Switch @ :50/1:00

6x50 Build Breast @ 1:00

3x50 IM Switch @ :50/1:00

8x25 All Out Free @ :30

Sprint: 900/18:00

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

4x25 as: 12.5 Fast, 12.5 easy @ :30

2x50 Max Efficiency Free @ 1:00

4x25 as: 12.5 easy, 12.5 Fast @ :30

2x50 Max Efficiency Free @ 1:00

4x25 easy - Focus on Max DPS @ :30

4x25 Fastest Possible! @ :30

Warm-down: 200/4:00

200 easy

11-20-21 - Saturday Morning Sprint!

Warm-up: 1500/31:00

8x100 O:Loosen / Best Tech. Free  E:Catch-up w/Strong Kick @ 1:30-2:00

1x100 Scull w/PB

9x50 Desc. 1-3; 4-6; 7-9 @ :40-1:00

6x25 O:Max DPS w/Fewest Breaths  E:Fast @ :35/:40

Power & Pull: 800/17:00

2 Rounds: 

1x100 Breast Pull - Drag Legs @ 2:00-2:30

1x300 Pull - Count Strokes + Max Power @ 4:30-6:00

Sprint: 1000/20:00

10x50 Best Average @ :50-1:00

1x100 Active Recovery @ 2:00

10x25 Best Average @ :30

1x150 Active Recovery @ 3:00

Warm-down: 200/4:00

200 easy

11-18-21 - Short IM & Stroke Sprint

Warm-up: 1300/26:00

400 Loosen

4x100 as: 50 Steady Kick, 50 Catch-up w/Strong Kick @ 1:30-2:00

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

8x25 Sprint Cycle @ :30

Short IM: 1200/24:00

4x(1x25 Strong Fly @ :30

    (1x50 Build Back @ :45-1:00

2x100 IM @ 1:30-2:00

4x(1x25 Fast Back @ :30

    (1x50 Build Breast @ :50-1:00

2x100 IM @ 1:30-2:00

8x25 Fast Free @ :30

OR

Stroke Sprint: 1200/25:20

4 Rounds: 

2x25 Fast Kick @ :30/:35

2x50 Build to All Out Turn @ :50/1:00

2x25 All Out @ :30/:35

1x100 Active Recovery @ 2:00

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

11-16-21 - Pull & Aerobic Free

Warm-up: 800/14:00-16:00

200 Loosen

4x100 as: 50 Catch-up w/Strong Kick, 50 Max Efficiency - Maintain Kick @ 1:30-2:00

8x25 Sprint Cycle @ :30

Pull: 1200/18:00-25:00

2 Rounds: 

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

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

Aerobic Free: 1200/18:00-23:00

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

:30r - Reset

2 Rounds: 

5x75 Max Efficiency Free @ 1:00-1:20

1x75 Fast! @ 1:30

Warm-down: 200/4:00

200 easy

11-13-21 - Best Average

Warm-up: 1200/

400 Loosen

3x100 as: 50 Strong Kick, 50 Catch-up w/Strong Kick @ 1:40-2:00

3x100 Desc. 1-3 @ 1:30-2:00

8x25 Sprint Cycle @ :30

Best Average: 1800/

3 Rounds: 

4x100 Kick, Pull, or IM @ 1:40-2:00

1x200 Best Average @ 4:00

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

11-11-21 - Power & Stroke Sprint

Warm-up: 900/18:00

400 Loosen

4x50 Strong Kick @ 1:00

3x50 IM Switch @ :50-1:00

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

Power: 600/12:00

2 Rounds: 

1x50 Breaststroke Pull - Drag Legs @ 1:00

1x100 Pull - Max Power @ 1:30-2:00

2x25 Pull - PB @ Ankles @ :30

1x100 Pull - Max Power + Increase Tempo @ 1:30-2:00

Stroke Sprint: 1400/28:00

2 Rounds: 

4x100 as: 75 Build Free, 25 Fast Stroke @ 1:30-2:00

2x25 Fast Stroke @ :30

2x25 Max Efficiency Free or Stroke @ :30

2x25 Fast Stroke @ :30

1x50 Max Efficiency Free or Stroke @ 1:00

2x50 Fast Stroke @ 1:00

Warm-down: 200/4:00

200 easy

11-9-21 - Aerobic Free & Descending Efforts

Warm-up: 500/10:00

200 Loosen

4x25 Strong Kick @ :30

4x25 Catch-up w/Strong Kick @ :30

4x25 Max Efficiency Free - Maintain Strong Kick @ :30

Aerobic Free: 1200/24:00

2x300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:00-6:00

3x(2x25 Max Efficiency Free - Fewest Strokes @ :30

    (1x150 Max Efficiency Free - Maintain Stroke Count @ 2:00-3:00

Descending Efforts: 900/18:00

2 Rounds: 

3x75 Strong Free @ 1:00-1:30

3x50 Fast Free @ :50-1:00

3x25 All Out Free @ :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

11-6-21 - Best Average - Descending Distances

Warm-up: 1600/32:00

400 Loosen

4x50 Strong Kick @ 1:00-1:10

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

4x50 Best Tech. Free w/Strong Kick @ :40-:50

400 Pull - Max Power

8x25 Sprint Cycle @ :30

Pre-Set: 600/12:00

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

3x100 Strong Free or IM @ 1:30-2:00

6x25 O:Fast  E:Max Distance Per Stroke @ :30

Best Average - Descending Distances: 1500/30:00

1x400 Fastest Possible @ 6:00-8:00

4x25 Max Efficiency Free @ :30

2x200 Best Average - Add-up Faster than 400 @ 3:00-4:00

4x25 Max Efficiency Free @ :30

4x100 Best Average - Add-up Faster than 400 @ 1:30-2:00

4x25 Max Efficiency Free @ :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

11-4-21 - Power & Short Sprint

Warm-up: 1500/31:00

400 Loosen

6x25 All Out Free Kick @ :30/:35

200 IM - Drill, Swim

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

4x100 Pull - Max Power @ 1:30-2:00

8x25 Sprint Cycle @ :30

Short Sprint: 900/16:30-19:30

3 Rounds: Mix and match stroke as you see fit.

3x50 as: 25 Build Free, 25 Fast @ :50-1:00

2x25 All Out thru 15 @ :30/:35

2x25 All Out @ :30/:35

2x25 Max Efficiency Free @ :30/:35

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

11-2-21 - Aerobic Freestyle

Warm-up: 1400/22:00-28:00

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

4x50 Strong Kick @ 1:00-1:10

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

4x50 Best Tech. Free Maintain Strong Kick @ :40-:50

8x25 Sprint Cycle :30

Aerobic Freestyle: 2000/27:00-40:00

4x200 Pull - Neg. Split @ 2:45-4:00

Reset

2 Rounds: Maintain Stroke Counts + Accelerate as Distances get Shorter

4x75 Best Tech. Free @ 1:00-1:30

4x50 Best Tech. Free @ :40-1:00

4x25 Best Tech. Free @ :20-: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