12-30-21 - Stroke or IM Sprint

Warm-up: 1200/21:00

200 Loosen

6x50 Strong Kick @ 1:00

200 IM - Drill, Swim

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

8x25 Sprint Cycle @ :30

Pull: 900/16:30

2 Rounds: 

2x150 Pull - Maintain Stroke Count @ 2:15-2:45

1x150 Max Efficiency Free - Maintain Strong Kick & Stroke Count @ 2:00-2:45

Stroke Sprint: 1200/24:00

3 Rounds: 

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

2x25 as: 12.5 Fast, 12.5 easy @ :30

2x25 easy @ :30

2x25 Fast @ :30

1x50 easy @ 1:00

OR

IM Sprint: 1200/24:00

3 Rounds: IMO by Round

2x100 IM - Strong Fly / Back, Fast Breast / Free @ 1:30-2:00

3x25 Strong Stroke - IMO by Round @ :30

1x50 IM Switch @ 1:00

3x25 Fast Free @ :30

Warm-down: 200/4:00

200 easy

12-28-21 - Over-Distance Free

Warm-up: 1500/28:00

2x300 Loosen

4x50 Steady Kick @ 1:00

4x50 Pull - PB @ Ankles @ 1:00

2x(2x25 Scull @ :30-:40

    (1x100 Catch-up w/Overkick @ 1:30-2:10

8x25 Sprint Cycle @ :30

Over-Distance: 2100/42:00

1x400 Max Efficiency Free - May be Pull @ 5:30-8:00

4x125 Best Tech. Free - Slight Acceleration from 400 @ 1:45-2:30

1x300 Max Efficiency Free - May be Pull @ 4:15-6:00

4x100 Best Tech. Free - Slight Acceleration from 4x125s @ 1:20-2:00

1x200 Max Efficiency Free - May be Pull @ 3:00-4:00

4x75 Fast! @ 1:00-1:30

Warm-down: 200/4:00

200 easy

12-23-21 - Power, Stroke & Speed

Warm-up: 800/16:00

300 Loosen

3x50 Strong Kick @ :50-1:00

3x50 Back @ :50-1:00

8x25 Sprint Cycle @ :30

Power: 900/20:00

2 Rounds: 

2x25 Breast Pull (Chute Optional) @ :30-:45

2x50 Pull - Fewest Strokes (Chute Optional) @ 1:00-1:15

2x150 Pull - Maintain Power! @ 2:30-3:00

Stroke & Speed: 1400/28:00

4x100 as: 75 Max Efficiency Free, 25 Strong Stroke @ 1:30-2:00

4 Rounds: 

1x50 as: 25 Max Efficiency Free, 25 Fast Stroke @ :50-1:00

1x50 as: 25 Fast Stroke, 25 Max Efficiency Free @ :50-1:00

1x50 Max Efficiency Free @ :50-1:00

4x25 All Out Stroke @ :30

Warm-down: 300/6:00

300 easy

12-21-21 - Pull & Power, & Aerobic Free or IM

Warm-up: 900/18:00

200 Loosen

200 IM - Drill, Swim

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

8x25 Sprint Cycle @ :30

Pull: 1100/24:00

2 Rounds: 

2x25 Scull (Chute Optional) @ :30-:40

2x25 Breast Pull - Drag Legs (Chute Optional) @ :30-:40

2x25 Max Power (Chute Optional) @ :30-:40

After R2: 

4x200 Pull - Max Power @ 2:45-4:00

Aerobic Free: 1400/28:00

4 Rounds: 

2x75 Max Efficiency Free @ 1:00-1:20

1x50 Best Tech. Free - A little Faster! @ 1:00-1:20

After R2 & 4: 

1x300 Best Tech. Free - Try to Hold "A little Faster!" @ 4:30-6:00

OR

Aerobic IM: 1200/26:00

4 Rounds: 

2x75 IM - Fly, Back, Breast or Back, Breast, Free @ 1:10-1:30

1x50 Fast - IMO by Round @ 1:10-1:30

After R2 & 4: 

1x200 IM - 25 Strong, 25 Fast @ 4:00

12-18-21 - Best Average

Warm-up: 1500/27:00

400 Loosen

200 Pull - Count Strokes

2x100 Strong Kick @ 2:00

2x100 Catch-up w/Strong Kick @ 1:30-2:00

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

8x25 Sprint Cycle @ :30

Best Average: 1200/24:00

4x100 Best Average @ 1:30-2:00

1:00r - easy 50?

4x75 Best Average @ 1:15-1:30

1:00r - easy 50?

4x50 Best Average @ 1:00

1:00r - easy 50?

4x25 Best Average @ :30

1:00r - easy 50?

Warm-down: 300/6:00

300 easy

12-16-21 - IM or Sprint

Warm-up: 1200/24:00

200 Loosen

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

200 Steady Kick

4x50 as: 25 Drill, 25 Swim @ :50-1:00

200 Pull

2x50 as: 25 Fast, 25 easy @ :50-1:00

Power: 300-600/7:30-15:00

1-2 Rounds: 

2x25 All Out Kick (Chute optional) @ :35-:45

2x25 Pull - Max Power (Chute optional) @ :35-:45

2x25 Swim - Max Power + All Out Kick (Chute Optional) @ :35-:45

3x50 Best Tech. Free - Hold Powerful Strokes + Strong Kick (No Chute) @ 1:00

IM: 1400/28:00

2 Rounds: 

4x100 O:Max Efficiency Free  E:IM @ 1:30-2:00

3x50 IM Switch @ :45-1:00

6x25 Fast - IMO @ :30

OR

Sprint: 1400/32:00

2 Rounds: 

4x25 All Out Kick @ :30/:35

2x50 as: 25 All Out Swim, 25 easy @ 1:00

4x25 O:All Out thru 12.5  E:All Out Last 12.5 @ :30/:35

2x50 as: 25 Build to All Out Turn, 25 All Out Swim @ 1:00

4x25 O:easy  E:All Out @ :30/:35

2x50 Max Efficiency Free @ 1:00

:30r

2x50 All Out @ 1:15

Warm-down: 

200 easy

12-14-21 - Stretch Out & Aerobic Free

Warm-up: 1200/24:00

300 Loosen

4x50 Strong Kick @ 1:00

300 Pull - Count Strokes

4x50 as: 25 Drill, 25 Build @ 1:00

8x25 Sprint Cycle @ :30

Stretch-Out: 900/18:00

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

    Focus on Long / Efficient Strokes

Aerobic Free: 1500/28:00

5x100 Max Efficiency Free @ 1:15-1:50

2x50 Catch-up w/Overkick @ 1:00

4x100 Max Efficiency Free @ 1:15-1:50

2x50 Catch-up w/Overkick @ 1:00

3x100 Max Efficiency Free @ 1:15-1:50

2x50 Catch-up w/Overkick @ 1:00

12-11-21 - Pull, Efficiency & Best Average

Warm-up: 700/14:00

200 Loosen

200 IM - Drill, Swim

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

6x25 Sprint Cycle - No All easy @ :30

Pull & Efficiency: 1600/31:00

2 Rounds: 

1x300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:00-6:00

2x50 Catch-up w/Strong Kick @ :45-1:00

3x100 Max Efficiency Free - Hold Stroke Count @ 1:20-1:50

2x50 Catch-up w/Strong Kick @ :45-1:00

Best Average: 1100/22:00

2 Rounds: 

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

4x100 Best Average @ 1:30-2:00

    Could be All Free, IM, 75 Free/25 Stroke - Keep them consistent by Round

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

12-9-21 - Power & Speed OR IM

Warm-up: 1400/

400 Loosen

200 IM - Drill, Swim

6x100 Max Efficiency Free @ 1:30-2:00

8x25 Sprint Cycle @ :30

Power: 500/13:00

2 Rounds: 

2x25 All Out Kick - Chute Optional @ :30-:45

2x25 Pull - Max Power - Chute Optional @ :30-:45

2x25 Max Power w/All Out Kick - Chute Optional @ :30-:45

2x50 Max Power w/All Out Kick @ 1:00

Speed: 900/21:00

6x50 Fastest Possible! @ :50-1:10

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

2x(3x25 Fastest Possible @ :30/:35

    (1x50 Fastest Possible @ 1:00-1:15

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

1x50 Fastest Possible @ Reset

IM: 1400/28:00

2 Rounds: 

4x25 Strong Fly @ :30

2x50 IM Switch - Fl/Bk @ :45-1:00

2x50 Strong Back @ 1:00

2x50 IM Switch - Bk/Br @ :45-1:00

2x50 Fast Breast @ 1:00

2x50 IM Switch - Br/Fr @ :45-1:00

4x25 All Out Free @ :30

12-7-21 - Aerobic Free OR IM

Warm-up: 1200/24:00

200 Loosen

4x50 Steady Kick @ 1:00

2x150 as: 100 Catch-up, 50 Best Tech. Free @ 2:00-3:00

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

8x25 Sprint Cycle @ :30

Aerobic Free OR IM: 1600/21:20-32:00

4x100 Best Tech. Free OR IM @ 1:20-2:00

3x50 Desc. 1-3 OR IM Switch @ :40-1:00

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

3x50 1.Strong 2-3. Fast OR IM Switch @ :40-1:00

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

3x50 Fast OR IM Switch @ :40-1:00

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

3x50 All Out @ :40-1:00

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

12-4-21 - Best Average

Warm-up: 1300/24:30

400 Loosen

2x100 Strong Kick or Catch-up w/Overkick @ 1:45-2:15

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

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

8x25 Sprint Cycle @ :30

Best Average: 1500/33:00

6x100 Best Average @ 1:50-2:30

    Could be 100 IMs or 100 Frees or 50 Free, 50 Stroke - Choose your adventure!

1x50 easy - Reset 

6x75 Best Average @ 1:20-1:45

    Could be a variation of IM or all Free or a mixture of Stroke

1x50 easy - Reset

6x50 Best Average @ 1:00

    How will you ATTACK these?

1x50 easy - Reset

Stretch & Freestyle Technique: 700/14:00

2 Rounds: 

2x75 Catch-up w/Strong Kick @ 1:15-1:30

1x200 Pull - Max DPS - Roll & Reach @ 3:00-4:00

Warm-down: 300/6:00

300 easy