Lyons Masters Swim Team: 2022

12-29-22 New Years is Approaching!

Warm-up 900/21:00
300 Loosen
4x50 I.M.O D/S @ 1:15-1:30
6x50 -O Kick -E Pull @ 1:15-1:30
4x25 Sprint Cycle @ :45

Main Set 1350/26:00
3 x 200 Desc. 1-3 @3:30-4:30
3 x 100 Desc. 1-3 @ 1:40-2:15
3 x 75 desc. 1-3 @:1:20-2:00
3 x 50 desc. 1-3 @:55-1:15
3 x 25 desc. 1-3 @:30-:45

5x100 Kick W/fins as -25Kick w/ board-50 Swim U/W Max -25 Kick W/ Board @2:45-3:15

5 x 100 pull with buoy and pad -O non-free, -E Free @2:15-2:30

6 x 50 -as 25 Scull/25 drill – mix up strokes @1:30

6 x 50 swim W/Fins fast @1:30

Cool Down
4 Min Float

97 Minutes 385 Yards

12-28-22 Pull,Drill,Kick and Speed.

Warm-Up 850/21:00
200 loosen
150 pull
4x75 k/d/s I.M.O or choice stroke @1:30-2:00
2x25 scull @1:00
2x75 Choice Stroke build each 75 @1:30-2:00
4x25 sprint cycle @:45
Pull 600/12:00
3x200 Pull Desc. 1-3 @3:30-4:30
Drill/ 300/6:00
6x50 Drill/Build @:55-1:15
Kick 600/17:00
4x(Kick W/ Fins)
1x75 Build @ 2:00
1x50 Smooth @ 1:30
1x25 Fast @:45
Main Set 1400 28:00
6x100 desc. 1-3,4-6 @1:40-2:15
10x50(Fins) -O Fast -E Recover @:55-1:15
12x25 @ (Fins) 1 Fast 2 Recover @:30
Cool Down 200/5:00
8x25 Your Choice Cool Down

3950 Yards Minutes 89 Minutes

12-27-22 I.M And Negative Spit Free(Another Long One)

Warm-Up/1200.26:00
3x
200 Swim @4:00
100 I.M ,Pull, OR Drill @2:00
100 Kick @2:30-3:00
I.M Or Choice Stroke Ladder 900/25:00
100 I.M @2:45-3:00
150 I.M @3:00-3:30
200 I.M @5:30
200 I.M @5:30
150 I.M @3:00-3:30
100 I.M @2:45-3:00
Main Set / 2150 37:00
3x100 15 Seconds Rest
1x150 Negative Split
3x100 10 Seconds Rest
1x150 Negative Split`
3x100 5 Seconds Rest
1x150 Negative Split
1x200 smooth @ 4:30
1x300 Fast Negative Split
Cool Down 200/5:00
4x25 Scull
4x25 Kick
4450 Yards 93 minutes

12-24-22 12 Days of Christmas

1x300 Loosen
2x100 Kick @2:15
3x100 -O Pull -E I.M @ 2:00
4x25 Sprint Cycle @:45
5x50's -O Free -E No Free @1:00-1:15
6x100's Free Pull @1:45-2:00
7x50 Back stroke @1:00-1:15
8x25 -O Heads Up Breast - Evens Heads up Free @:45
9x50 I.M Switch@1;00-1:15
10 Minute Swim or Kick
11x25 W/ Fins Choice Stroke-Fast ( Float back to Shallow end at end of set) @:45-1:00
12x25 Dolphin Dive @:30

3625 Yards 78 Minutes

12-20-22 Freestyle technique and speed ( Long Work Out)

Warm-Up 1000/23:00
2x150 1 Free 1 Choice @3:00-3:30
200 Kick
4x50 Drill/Swim I.M.O @1:15-1:30
4x50 W/ Fins Scull/Build @1:15-1:30
4x25 Sprint Cycle @:30-:45
Free Drill's 500/ 12:00
2x50 Fist drill @1:00-1:15
2x50 Catch-Up @1:00-1:15
2x50 Flick Dril (Flick water back at your self at end of stroke) @1:00-1:15
2x50 3/6/3 @1:00-1:15
2x50 overcharge (catch-up Drill with an intense kick) @1:00-1:15
Main Set 2500/55:00
5 x 100’s @ 10 Seconds Rest Heart Rate around 160
200 pull breathing every three
5 x 100’s @ 3 minutes(Choice Equip)
Fast average, -as fast as you can hold
4x50 pull right fin on, left paddle on @1:00-1:15
4x50 pull left fin on, right paddle on @1:00-1:15
10 x 50 w/Fins Odds Fast Evens Recover @1:00-1:15
16x25 Free (Choice Equip) 2 Fast 1 Recover @:30-45
Cool Down 200/5:00
8x25 Odds Dolphin Dive Evens Flop.

4200 Yards 95 Minutes

12-17-22 Aerobic Free

Warm-up 1000/20:00

300 Loosen

200 Pull w/ Pads

100 Kick

4x100 @2:00-2:30

#1 25 Kick 75 Free DPS

#2 50 Kick 50 Free DPS

#3 75 kick 25 Free DPS

#4 Easy Speed Freestyle

Drill 400/8:00

8x50 @1:00-1:30

1-4.-as 25 Scull 25 Catchup

5-8 -as 25 3 Strokes 6 Kicks,25 Build to Fast

Main Set 2100 45:00

4x25 kick Fast @:45

8x100 Free @15 Seconds Rest

4x25 Free Fast @:40

6x100 Desc 1-3.4-6 @1:40-@2:10

4x25 No Free Fast @ @:40

4x100 Free Get out of your comfort zone! 10-15 Seconds Rest

Cool Down 200/4:00

8x25 Choice

3700 Yards 77 minutes

12-15-22 Stroke Drills and Descending Free

Warm-Up 1050/24:00
300 -as 100 Free 100 Choice/No Free /- 100 Free
100 I.M
200 w/ Paddles and Fins
3x50 Kick @1:30
4x50 Desc 1-4 @1:00-1:15
4x25 Sprint Cycle @:45
Pre Set 700/18:00
2x
3×50 @ 1:30 Stroke kick
3×50 @ 1:10 Stroke drill
2×25 @ 40 Distance per stroke Free
Main Set 1800/40:00
4x100 Free Desc. 1-4 @1:40-2:10
2x50-25 Fly-25 Back (DRILL)@1:00
3x100 Free I.M @1:40-2:10
2x50 -25 back -25 Breast (DRILL) @1:10
4x100 Free Desc. 1-4 @1:40-2:10
2x50-25 Breast-25 Free (DRILL) @1:10
3x100 Free I.M @1:40-2:10
2x50 Free (DRILL) @1:10
Cool Down 200/ 4:00
4x25 Scull- Each Different Please
4x25 Choice

3750 Yards 86 Minutes

12-13-22 Aerobic Free with Mini Sets

Warm-Up 1000/ 18:00
200 Free
100 Back
200 Pull
100 breast
4x50 Desc. 1-4 @1:00
4x25 Sprint Cycle - Or 4x25 Fly drill 3/3/3 @:40
Mini Set #1 500/13:00
2x(5x50) @1:00-1:15
#1 25 kick/25 free
#2 – 25 drill/25 free
#3 – 25 stroke/25 free
#4 – 50 pull breath every 3
#5 – Build
Mini Set#2 400/10:00
8x50(fins) @ 1:15
- as 25 scull 25 U/W max
Main Set 1500/ 30:00
4 x 150’s free descend 1-4
#1 @ :20 rest, #2 @ :15 rest, #3 @ :10 rest
100 pull recover
4 x 100’s free descend 1-4
#1 @ :15 rest, #2 @ :10 rest, #3 @ :05 rest
100 pull recover
4 x 50’s free descend 1-4
#1 @ :15 rest, 2 @ :10 rest, 3 @ :05 rest
100 pull recover
Cool Down 200/4:00
8x25 Choice

3600 Yards 75 Minutes

12-10-22 Stroke And I.M Saturday

Warm-Up 1000/24:00
300 Loosen
200 25 Kick/25 Drill
200 25 Drill/25 Swim
3x100 I.M @ :15 Rest
Main-Set 2100/47:00
3x
3 x 50 kick Desc. 1-3 @ 1:30
2 x 100- as 50 kick, 50 swim 2:00-2:30
150 IM no fly 3:00-3:30
200 no free @ 4:00-5:00
Mini Speed Set 600/14:00
3x
1x50-As 25 kick, 25 drill @1:15-1:30
1x50 build @1:00
1x50-As 25 drill, 25 scull @1:00-1:15
1x50 FAST @ 1:00-1:15
Cool Down 200/4:00
200 Ez

3900 89 Minutes

12-8-22 Maintenance and Speed Play

Warm-Up 900/ 29:00
4x100 -100 Swim -100 Pull @1:40-2:10
4x75 I.M No Fly @ 2:00
4x50 -25 Catch-Up -5 deep end bobs -25 Lowest stroke count possible @ 15 Seconds Rest
4x25 Sprint Cycle @:40-45
Drill 600/16:00
8x75 @ 2:00
-25 6k Switch
-25 25 Front Scull
-25 U/W max
Break Outs (Choice Stroke) 800/16:00
8x(75+25)
75= 2/3, 3/4, 4/5 Strokes Fast by 25 @1:15-1:30
25 = All Fast @:30
Kick/Active Recovery (Fins) 500/10:00
5x100 @ 1:45-2:15
25 Kick All out
75 Smooth
Speed Play 700/14:00
7x100 @ 1:40-2:10
-25 2/3 Strokes Fast
-25 15 Yards Fast
-25 Smooth
-25 All out Last 10 Yards
Cool Down 200/4:00
200 Ez

3700 Yards 89 Minutes

12-6-22 Mid distance Aerobic Free with Some Speed.

Warm-Up 700/16:00
2x150 as 100 Free 50 Back @3:00
4x50 Pull @1:00-1:10
100 Kick @2:30-3:00
4x25 Sprint Cycle @:45
Bi-Lateral 450/10:00
9x50 @ 1:00-1:15
3x
1x50 Breathing every 4 to your comfortable side
1x50 Breathing every 4 to your weak side
1x50 breathing every 3 alternate sides

Main Set 1900/39:00
2 x 200 Pull @ 3:45
1. Smooth 2. Neg Split by 100
3x100 Desc. 1-3 @ 1:40-2:10
1x200 as 25 Free 25 I.M @ 4:30
100 Kick choice 3:00
1x500 Free as 75 smooth + 25 Build 8:00-10:00
4x100 Choice stroke 1. Easy 2. Strong 3. Aerobic 4. AFAP @ 1:40-2:30
Mini speed Set(Fins) 450/ 9:00
100+25+100+50+100+75
100=Smooth @ 1:40-2:10
25,50,75,= All Out @30/1:00/1:30
Warm Down 200/4:00
8x25 Choice

3700 Yards 78 Minutes

12-3-22 Ladder Over Distance

100 Loosen

1:00 Rest
200 Kick
1:00 Rest
300 Pull
1:00 Rest
400 Free I.M
1:00 Rest
500 - as 100 Catch-Up 100 Fist 100 Zipper 100 6k switch 100 3/6/3
1:00 Rest
600 -as 75 Free -75 No Free
1:00 Rest
700 -as 100 Smooth 100 Build 100 Fast
1:00 Rest
800 -as Build 1-4, Reverse Build 5-8

12-1-22 Sprint Free with Drills

Warm-Up 800/17:00
200 Loosen
6x50 Pull @1:00-1:15
4x50 -25 I.M/25 Free @1:15-1:30
4x25 Sprint Cycle @:30
Pre Set-900/ 24:00
6x25 kick @:45
4x25 Catch-up drill @:40
1x100 Smooth Free @2:00
6x25 Streamline Kick @:45
4x25 Fists Drill @:40
1x100 Smooth @2:00
4x25 Overkick @:40
1x100 Smooth @2:00
Main Set 1600/35:00
2 Rounds R1 Free R2 Choice Stroke(Choice Equip Both Rounds)
4x125 -as 50 Strong 50 Build 25 Sprint @2:15-2:30
1:00-2:00 Rest
4x75 -as 25 Strong 25 Build 25 Sprint @ 1:30
Sprint ( Choice Equip)400/12:00
8x50 All out @1:30
-Odds Free - Evens Choice Stroke
Cool Down 200/4:00
200 Ez

3900 Yards 91 Minutes

11-29-22 Aerobic Swim and kick

Warm Up 1000/22:00

300 swim

200 pull

4 x 50’s kick Desc. 1-4. @ 1:30

4 x 50’s swim Desc. 1-4. @1:00-1:15

4x25 Sprint cycle @ :40

Aerobic 900/20:00

3x(3x100) @ 10-15 Seconds Rest

1 Swim

1 Kick

1 Swim

Pull 200/5:00

4x50 Pull @1:00-1:30

-As 25 Free 25 Back

Aerobic/900 20:00

3x(3x100)@ 10-15 Seconds Rest

1 Kick

1 Swim

1 Kick

Pull 200/5:00

4x50 Pull @1:00-1:30

-as 25 Back 25 Free

Scull 20x25 @ :40(fins) 500/12:00

1- Scull

2-Free DPS

3-Scull

4-U/W Max

Cool Down 200/4:00

200 EZ

88 Minutes 3900 yards

11-26-22 Distance Descending

Warm-Up 900/18:00
300 loosen
6x50 I.M Switch or Pull @ 1:00
200 Swim with Fins Focus on Underwaters @4:00
4x25 Sprint Cycle @:30
Drill/Preset 500/14:00
3×50 Drill-Scull/Build @ 1:15
8×25 Choice Kick w/ Board @ :45-1:00
3×50 Build/Fast @1:00
Main 2550/50:00
4x25 @:25-:30
2x225 Desc 1-2 @3:30-4:00
100 Ez @2:30-3:00
4x25 @:25-:30
3x200 Desc 1-3 @3:15-4:00
100 Ez @2:30-3:00
4x50 :45-1:10
4x175 Desc. 1-4 @2:45-3:00
100 Ez @2:30-3:00
Cool Down 200/4:00
200 EZ

3950 Yards 86 Minutes

11-22-22 I.M and Neg Split

W-U 900 / 20:00

300 Swim

4x50 Kick @1:15-1:30

2x100 Pull @ 2:00

8x25 (Choice Stroke) Build @ 30-:45

I.M 450/ 14:00

6x75 @ 2:15

#1 25 fly/50 Bk

#2 25bk / 50 Br

#3 25br / 50 Fr

Drill(Fins) 400/ 8:00

4x100 @1:45-2:00

-O Fingertip Drag -E Catch-up Drill (touch your thumbs)

Main Course /1500(Change Equip/ Stroke by Round) 30:00

6x(100+100+50) @1:45-2:00 /1:00

2nd 100 Faster than 1st

50= EZ

Speed(Choice Equip) 400/12:00

4 Rounds

1x25 Build @:30

2x50 Fast @1:00-1:30

1x25 Smooth @:45

Cool Down 200/4:00

200 EZ

3850 Yards 88 Minutes

11-19-22 Long Sprints

Warm-Up 900/19:00
300 Loosen
6x50 -O Kick - E Drill @1:00-1:15
4x50 25 I.M 25 Free @1:00
4x25 Scull @:45-1:00
Main Set (Choice Equip) 2000/40:00
2 x 50 Smooth @ 1:00
1 x 100 Fast @2:00
2 x 50 Smooth @ 1:00
1 x 200 Fast @4:00
2 x 50 Smooth @ 1:00
1 x 300 Fast 6:00
2 x 50 Smooth @ 1:00
1 x 400 Fast 8:00
2 x 50 Smooth @ 1:00
1 x 500 Fast @10:00
Set 2 600/15:00
8x25 @:40 odds stroke, evens free
4x50 @1:15 odds stroke, evens free
2x100 @ 2:15 odd stroke, even free
Cool Down 200/4:00
200 Ez
78 Minutes 3700 Yards

11-17-22 Descending to Speed

W-U 1000/ 22:00

300-as 200 Free 100 Choice

4x100 Odds Kick Evens Pull @ 2:00-2:30

4x50-25 I.m 25 Free @ 1:00-1:15

4x25 Sprint Cycle @:30

Drill 500/12:00

4x50 Right Fin Left Paddle Freestyle (If no Paddles Right Fin Left Arm Only) @1:00-1:30

4x50 Left Fin Right Paddle Freestyle (If no paddle Left Fin Right Arm Only) @1:00-1:30

1x100 Smooth Free @2:00

Main Set (Choice Equip) 2000/40:00

3 x 200 Desc. 1-3 @4:00-5:00

100 easy @2:00

3 x 150 Desc. 1-3. @ 3:00-3:30

150 easy @ 3:00

3 x 100 Desc. 1-3 @ 1:30-2:00

200 easy @ 4:00

4 x 50 ALL OUT FAST @ 1:00-1:30

Cool Down 200/4:00

200 Ez

3700 Yards 78 Minutes

11-15-22 Hypoxic Free and I.M/Stroke

Warm-Up 1200/25:00

300 Loosen

200 I.M k/d or d/s by 25

2x200 Pull @4:00-4:30

2x100 Kick @2:30

4x25 Sprint Cycle @:30

Main Set 1900/ 41:00

2 x 300 Pull Breathe 3/5/7 by 100 @6:30-7:00

1:00 Rest

8 x 50 with fins @ :45:-1:00

-1st 25 underwater as far as you can, 2nd 25 fast

200 swim @ 4:00-5:00

6 x 50 @ 1:00

-Odds: Lowest Breath Count possible.

-Evens Smooth.

200 swim @ 4:00-5:00

4 x 50 80% Max Speed@ 1:00

I.M/ Stroke 1000/22:00

3 x 100 swim @2:00-2:30

50 I.M Switch -50 Free

400 kick 10:00

3 x 100 swim @2:00-2:30

-50 Stroke -50 Free

Warm Down 100/2:00

100 EZ

4200 Yards 90 Minutes

11-12-22 Over Distance and Speed

Warm-Up 900/ 23:00
300 swim
6 x 50 kick @ 1:30
2 x 150 pull @ 3:00-3:30
4x25 Sprint Cycle @:30
Main Set 2400/ 52:00
4x100 Free Desc. 1-4. @1:30-2:00
1x400 80% of Max Effort @ 8:00
8x50 Desc. 1-2,3-4,5-6,7-8 @1:00
1x400 80% of Max Effort @ 8:00
4x100 Kick @2:00-3:00
4x100 Fast @1:30-2:00
Set 2 900/ 18:00
12x75 @ 1:30
1. Build to Fast
2. Smooth
3. Moderate effort (80%)
Cool Down 100/2:00
100 EZ

4300Yards 95 Minutes

11-10-22 Getting technical and trying to stay positive with negative split =)!

Warm-Up 1000/20:00
300 Loosen
6x50 I.M Switch Or -Odds Pull - Evens Kick @ 1:00-1:30
6x50 Free Desc. 1-3 4-6 @ 1:00
4x25 Sprint cycle @:30
Hand Catch Drill Focused 600/ 15:00
1x50 @1:20 5 yards front scull, 5 Yards Head up Free.
1x50 @ 1:20 2 Strokes Heads up 2 Strokes Heads down
1x50 @ 1:20 Catch-Up
3 Rounds
1x50 @ 1:05
1x25 5 yards front scull, 5 Yards Head up Free.
1x25 2 Strokes Heads up 2 Strokes Heads down
1x50 @1:05
1x25 2 Strokes Heads up 2 Strokes Heads down
1x25 Catch-Up
1x50 @1:05
1x25 Catch-Up
1x25 80% (Strong Free)
Main Set (Choice Equip) 1800/36:00
2 Rounds
1x200 Neg Split 2nd 100 @3:30-4:00
2x100 2nd 100 Faster than 1st @1:30-2:00
4x50 Desc. 1-4 @ 1:00
8x25 Fast @ :30
1x100 Active Recovery @1:30-2:00
Cool Down 200/4:00
200 Smooth

3600 Yards 75 Minutes-Name this swimmer For brownie points!

11-8-22 Pull and Threshold ( Shorter than usual)

W-U 1000/
300 Swim
4x50 Scull/Swim @ 1:15-1:30
4x50 Kick @ 1:15-1:30
12x25 Build/Fast/Smoothx4 @:30

Drill 300/6:00
2 Rounds
1x50 25 R arm free 25 Left Arm Free @1:00
1x50 3 strokes Free 4 Strokes Backstroke @1:00
1x50 25 Heads up Free 25 Smooth Free @1:00

Main-Set (Choice Equipment on 50's) 2000/
400 Pull @6:00-8:00
2 x 50 Best Average @ 1:00-1:30
30 seconds rest
300 Pull @ 4:30-6:00
4 x 50 Best Average @ 1:00-1:30
30 seconds rest
200 Pull @ 3:00-4:00
6 x 50 Best Average @ 1:00-1:30
30 seconds rest
100 Pull @ 1:30-2:00
8 x 50 Best Average @ 1:00-1:30

Cool Down/200
200 Loosen

3500 Yards 78 MIns

11-5-22 I.M and Fast Free

Warm-Up 600/ 13:00
300 Loosen
200 Pull
100 Kick
Main Set 2000 /45:00
4 x 100 – I.M @ 2:00-2:15
4 x 75 – I.M No Fly @1:45-2:00
4 x 50 – No Free @1:00-1:15
4 x 25 I.M order @ :40
1:00 rest
4 x 25 Free Fast @ :30
4 x 50 -Odds Fast -Evens Build @ 1:00-1:15
4 x 75 Last 50 All out @ 1:15-1:30
4 x100 Desc. 1-4 @1:30-2:00
Pull and Kick 600/ 12:00
6x100 @1:45-2:30
-Odds Pull
-Evens Kick
I.M or Speed 400/8:00
16x 25 I.M order @:30
or 3 Fast 1 Smooth free( choice equip) @:30
Cool Down 200/ 4:00
200 Loosen

3800 Yards 82 Minutes

11-3-22 Something for everybody !

Warm-Up 1000 21:00

100 Loosen

200 Pull

3x100 Freestyle I.M @2:00-2:30

200 Kick

1x50+2x25

50=Build Free@1:00 25's = Fast Choice Stroke @:30

Drill 300/6:30

2 Rounds

1x50 Right arm Down Left arm back Free @ 1:15

1x50 3/6/3 Free @1:00

1x50 3 Stokes 3 Second glide @1:00

Main Set: 2300 49:00

2x25 Scull @:45

4x50 Kick or Drill /Swim 1:00-1:15

6x75-Odds Free -Evens No Free @ 1:30-2:00

4x100 Fins Free Desc 1-4 @1:30-2:00

4x100 Pull Last 25 Fast @1:30-2:00

10x50-Odds Fast -Evens Smooth ( Choice Equip) @1:00

12x25 Free 3 Fast 1 Smooth (Choice Equip) @:30

Cool Down 200/4:00

200 loosen

81 Minutes 3800 Yards

11-1-22 Building a Pyramid

W-U 1000/20:00

200 Swim

200 Kick

2x100 I.M @2:00

200 Pull

200 Swim

Main-Set 2000/41:00

4x25 Sprint Cycle @:30

4x50 -25 Scull -25 Swim @1:00

3x100 -75 Free -25 Fist 2:00

2x150 50 swim 50 kick 50 Drill 3:30

1x200- Pull 4:00

2x150 - 75 Free 75 Catch up @3:00

3x100 75 Free Last 25 Fast @ 2:00

4x50 Desc 1-4 @1:00

4x25 -25 Fast -25 Smooth @:30

Speed Play (Fins) 500/10:00

20x25 @:30

1 Build

2 Smooth

3 Fast

4 Build

5 Fast

Cool Down/200/4:00

200 Smooth

3700 Yards 75 Minutes

10-29-22 Negative Split

Warm-Up 900/24:00
12x75 @1:30-2:00
- 3 Free
- 3 Backstroke
- 3 - Choice Stroke
- 3 -25 Scull -50 Free
Drill #1 800/16:00
2 x150 50 Swim/25 right arm/25 left arm/50 swim @ 3:00
200-as 50 Free-50 Back or Breast @ 4:00
300 Pull breathe 3/5/7 by 100 6:00
Main Set 1600/ 28:00
3x100 Neg split @ 1:30-2:00
1x200 Desc. by 50 @ 3:30-4:00
2x100 Neg split each 100 @ 1:30-2:00
2x200 Desc. by 50 @ 3:30-4:00
1x100 Neg split @ 1:30-2:00
3x200 Desc. by 50 @ 3:30-4:00
Drill #2 750/17:00
3x150 @ 3:00
-50 Breathing to your right side - 50 Breathing to your left side - 50 Bilateral breath Choice of a pattern.
3x100 Kick Desc. 1-3 @2:30
Cool Down 100/2:00
100 Loosen

4150 Yards 87 Minutes

10-27-22 Aerobic and Anaerobic

W-U 900/19:00

200 Swim

200 Pull

100 Back

100 Back Pull

200 Kick

4x25 Sprint Cycle @ :30

Descend 800/20:00

2 x

4 x 50’s free Desc. 1-4 @1:00

4 x 50’s kick Desc. 1-4 @1:30-1:15

Main Set 1200/20:00

1x100 @1:50/1:40/1:30

1x200 3:20 3:10 3:00

Descend Rounds/Intervals 1-3,4-6. Try to increase your heart rate during the 200

Pull 1000/17:00

2x200 @3:30/3:15

2x150 @ 2:15/2:00

2x100 @1:45/1:30

2x50 @1:00-:45

1st Distance- Just make the Interval, 2nd Distance All out

Cool Down 100/2:00

100 Smooth

4000 Yards 78 Minutes

10-25-22 Over Distance with Speed

W-U 900/18:00

300 Loosen

2x100 Choice Stroke @1:45-2:00

6x50 I.M Switch Or Desc. 1-3,4-6 @1:00-1:20

4x25 Sprint Cycle @:30-:45

Speed and Over Distance 2150/42:00

2 x 300 Smooth Free @6:00

2 x 50 smooth kick @1:15-1:30

3 x 200 Moderate Free @4:00

2 x 50 easy Freestyle kick @1:15-1:30

4 x 100 Free 80% Max Effort @1:30-2:00

2 x 50 Smooth Free kick @1:15-2:00

5 x 50 All out Freestyle @1:00

Active Recovery 300/8:00

300 Smooth as 50 Kick 50 Swim

Pull 400/8:00

8x50 Pull with Pads and Buoy @1:00

Speed 300/6:00

300 as 25 Heads up Free 25 Catch-Up Drill 25 Sprint

Cool Down 100/2:00

100 Ez

84 Minutes 4150 Yards

10-22-22 Free Drill with Pulling and Breath Control.

Warm -Up 1100/25:00
300Loosen
200 I.M K/S
200 Choice Pull
100 Kick
4x50 -25 Scull-25 Build Free @ 1:15-1:30
4x25 Sprint Cycle @:40-:45
Drill 400/7:00
2x50 -25 R Arm Free -25 L Arm Free @ 1:15-1:30
1x100 3 Strokes 1-3 second glide Free @ 1:40-2:00
2x50 25 Hand Lead Kick -25 Scull @ 1:15-1:30
1x100 Catch-Up Drill @1:40-2:00
Hypoxic 800/16:00
2x(2x50 -25 3 Strokes Breathe -25 5 Strokes Breathe @1:00
(4x75 Breathing every 3-5-7 Per 25 @ 1:30
Pull 1300/25:00
2 Rounds
1x50 Front Scull W/ Pads and Slight Kick @1:15-1:30
2x100 -50 Pull with Pads and Buoy -50 Drop Pull Buoy and Engage legs @ 1:30-1:45
2x200 Pull #1 Pads and Buoy #2 Just Pads Engage legs @3:30-4:00
Speed 400/8:00
2x(2x25 12.5 HlK 3-Stroke Brkout - Smooth free @ :30
(3x50 Desc 1-3 3=Sprint @1:00
Cooldown 100/2:00
100

4100 Yards 83 Minutes

10-20-22 Building up our Speed !

Warm-Up 600/ 12:00

300 Loosen

6x50 I.M Switch or Desc Free 1-3.4-6. @1:00-1:20

Fins 500/10:00

4x(1x25+1x100) @:30/1:30

-Odd Rounds 25 Fast 100 Ez

-Even Rounds 25 Ez 100 Fast.

Main 1800/44:00

4 x 100 Desc.1-2,3-4 pull with paddles and buoy @ 1:40-2:00

1:00 rest

4 x 75 Desc.1-2,3-4 kick with fins and board @1:40-2:00

1:00 rest

4 x Desc. 1-2,3-4 100 swim @1:40-2:00

1:00 rest

4 x 75 Desc. 1-2,3-4 kick with fins and board @1:40-2:00

1:00 rest

4 x 100 Desc. 1-2,3-4 pull with paddles and buoy @1:40-2:00

Kick 600/16:00

8x25 Kick W/Fins Fast @:40

4x50 Kick No Fins Desc 1-4 @1:15

8x25 Kick No Fins Fast @:45

Fins 350/6:00

1x100 Fast Free @1:30

2x25 -Odds Fast - Evens Smooth@ :30

1x100 Fast Free @1:30

4x25 -Odds Fast - Evens Smooth @:30

Cool Down 100:200

100 Smooth

3950 Yards 90 Minutes

10-18-22 Aerobic Swim with Speed and Scull

Warm-Up 600/12:00
300 loosen -as 75 Free 50 Back 25 Choice
200 Pull
100Kick
Speed 1200/27:00
3x
4x50@1:00-1:30
1- 25 Fast -25 Easy
2-25 easy -25 Fast
3-Easy
4-Fast
2x100 Kick Desc. 1-2 @ 2:15-3:00
Main Set1600/30:00
2x
6x100 Desc. 1-3 4-6 @1:30-2:00
1x200 Pull D.P.S @3:00-4:00
Scull 500/13:00
10x50 @1:15-1:30
-Odds Scull
-Evens -25 U/W max -25 Smooth Free
Cool Down 100/2:00
100 Easy

4000 Yards 84 Minutes

10-15-22 A lot of Kick and Pull

Warm-Up 900/22:00
200 Free
2x100 Pull- #1 Free #2 Back @2:00
4x50 Kick -25 Butterfly-25 Freestyle Kick @1:15-1:30
8x25 I.M @:45-:100
4x25 Free Desc. 1-4 @:30-:45
Freestyle Drill 500/10:00
2 Rounds
2x25 Choice Scull @:45-1:00
2x50 Catch-Up @ 45:-1:15
4x25 Distance Per Stroke Freestyle @ :30
Freestyle Kick W/ Fins 700/19:00
1x100 Desc. Free Kick @ 2:30
4x75 All-out Free kick @ 2:00-2:30
1x300 Casual Kick, Push and Glide off walls
Freestyle Pull 900/18:00
3 Rounds
1x150 Freestyle Build Each 50 @2:45-3:00
3x50 Strong Free @:1:00
Aerobic 500/10:00
5x100 10 Secs Rest After Each
Best Average Free-Choice Equip. 400/16:00
8x50 @ 1:30
Cool Down/2:00
100 Smooth

4000 Yards 94 Minutes

10-13-22 Speed And Broken 100's

Warm-Up 1000/22:00
4x100 Free @1:30-2:30
6x50 I.M Switch @1:00-1:15
4x50 Desc 1-4 @:50-1:15
8x25 Sprint Cycle @:30-:45
Kick 700/16:00
7x(1x50+2x25)
50=Odds Build Kick- Evens All Out Kick @1:15-1:30
25=U/W Max Free @:30-:45
Fins & Pads 1050/21:00
3x(3x100+2x25)
100=Last 25 100 Pace or last 50 200P @1:30-2:00
25=All out. Last 5 Yards Only Kick @:30-:40
Broken Swims -Choice Equip 700/21:00
7x100 @3:00
-Odds Fast
-Evens All out. Rest 10 Seconds after each First three 25's -30 Time should be Faster than the Previous 100
Cool Down 200/4:00
200 Choice

3650 Yards 84 Minutes

10-11-22 Long and Aerobic

Warm-Up 1000/23:00

2x200 Loosen @4:00-5:00

1. Free 2.Back

2x150 No Fly I.M @ 3:00-4:00

2x100 Choice Kick @ 2:30-3:30

4x25 Sprint Cycle @:40

Drill 400/12:00

8x50 @ 1:15-1:30

-Odds 25 R Arm 25 L Arm

-Evens 2 R Arm 2 L Arm 2 Double arm.

Main Set 1700/34:00

3 x 200 @4:00-5:00

4 x 150 @ 3:00-3:30

5 x 100 @ 1:30-2:30

Pull 500/10:00

20x25 Pull @ 30:-:40

- Odd Freestyle

- Even Back Stroke

Best Average 400/16:00

4x100 Freestyle @3:00

Cool Down 100/ 2:00

100 Loosen

4100 Yards 97 Minutes

10-8-22 Negative Split -Speed.

Warm-Up 900/22:00
200 Loosen
100 Choice
8x50 @ 1:00-1:30
-Odds Drill
-Evens Build
8x25 Choice of stroke @ :30-:45
-Odds Build
-Evens Fast
Kick 400/12:00
8x50 25 Fly 25 Free Kick @ 1:30
Pull With Paddles 900/18:00
9x100 Free Style W/ (Paddles And Strong Kick) @1:30-2:30
1# 8 Count Kick Per Stroke Cycle
2# 6 Count kick
3# 4 Count kick
4# 2 Count kick
Speed 1200/30:00
Choice Stroke (Fins)
6 Rounds
2x75 Neg Split @ 2:00
2x25 All Out @30:-:45
Sprint Cycle 400/12:00
8x50 @1:30-2:00
1. Smooth
2. All Out
3. Build
4. All Out
Cool Down 200/4:00
200 Easy

4000 Yards 85 Minutes

10-6-22 Over Distance Sprints

W-U 900/20:00
300 Loosen
4x50 Scull/Build Or I.M D/S @1:00-1:30
6x50 Desc.1-3,4-6 @ 1:00-1:30
4x25 Sprint Cycle @ :30-:45
Drill 500/12:00
4x75 -25 Bodyline Kick -25 Single Arm-25 Catch-Up @2:00-2:30
4x50 Max E Free @1:00-1:30
Long Sprint(Choice of Equipment) 1400/28:00
2 Rounds
1x300 Max E Free @6:00-7:00
4x100 All Out Free @2:00-3:00
Mid Sprint ( Choice of Equipment) 1200/26:00
2 Rounds
1x250 Max E Free @ 5:00-5:30
2x25 All Out @:30-1:00
1x200 Max E Free @4:00-4:30
2x50 All Out @1:00-2:00
Cool Down 100/2:00
100 Smooth

88 Minutes 4100 Yards

10-4-22 Speed Pull and Kick

Warm-Up 900/20:00
300 Loosen
4x75 I.M.O or Choice Stroke K/D/S @1:30-2:30
4x50 Free Desc 1-4. @1:00-1:30
4x25 Sprint Cycle @:30-:45
Drill 500/10:00
3x50 Catch-Up Drill @1:00-1:30
1x100 Max E Free @1:30-2:00
3x50 3/6/3 @1:00-1:30
1x00 Max E Free @1:30-2:00
Fins-Kick 600 14:00
2x300 Build each 50 to fast @6:00-8:00
Main Set 1600 38:00
2 Rounds
2x150 Free Pull w/Pads @2:45-3:30
2x50 Backstroke Swim @:50-1:30
4x75 - Free Build 50 ,25 Fast @1:30-2:00
1x100Smooth @3:00
Speed 300/6:00
12x25 @ :30-:45
2 Fast
1 Smooth
Cool Down 100/2:00
100 Smooth

4000 Yards 90 Minutes

10-1-22 Swimming and Drilling.

Warm-Up 900/20:00

200 Loosen

200 Pull

4x50 IM D/S @1:00-1:30

4x50 Desc. 1-4 @1:00-1:15

4x25 Sprint Cycle @:30

Kick 600/16:00

2 Rounds

4x50 Kick Desc. 1-4 @1:15-1:30

4x25 Odds Free U/W Max/ Evens Swim Choice @:30-:45

Main-Set 1800/36:00

2 Rounds

6x50 Odds Kick/Evens Swim @1:00-1:-30

6x50 Odds/Drill Evens Swim @:50-1:15

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

Speed 500/12:00

10x50 @ 1:00-1:30

1.25F/25EZ

2.25EZ/25F

3. Build

4. Sprint

5. EZ

Cool Down 200/4:00

200 Smooth

88 Minutes 4000 Yards

9-29-22 Speed and Pull

Warm-Up 900/23:00
200Free
100Back
4x50 I.M D/S Or Choice Kick @1:30
6x50 Desc. 1-3. 4-6 @1:00-1:30
4x25 sprint Cycle:30-:45
Drill-Speed 900/20:00
6x(3x50) With Fins Moderate to Fast Pace @1:00-1:30
50 Drill Choice
50 Kick Choice
50 Swim All out
Pull-Speed 900/20:00
6x(100+2x25) @ 1:30-2:30/:30-:45
100= Pull
25 =No Equip Build to full speed
Speed 900/20:00
9x(75+25) W/ Fins @1:15-1:30/:40
75= Build W/ Fast kicking
25= All-Out Swim
Cool Down 200/4:00
200 Smooth

3800Yards 87 Minutes

9-27-22 Aerobic With Fast Kicking

W-U 1000/21:00
2 Rounds
1x200 Free-Perfect Technique @3:00-4:00
1x150 AS 50 FL/BK/BR Drill/Swim by 25 @3:45-4:00
3x50 Desc. 1-3 @1:00-1:30
Kick 600/14:00
2 Rounds
1. Fins 2.No fins
2x50 Fly Kick @ 1:30
6x25 All-out Free kick @:40-:45
30 Seconds rest
1x50 all out Free kick @1:15-1:30
Main Set
2 Rounds 1800/36:00
3x150 Pull w/PB Breath 3/5/7 By 50 @3:15
3x100 Desc. 1-3(Fins Optional) @1:30-2:00
1x150 Build by 50 @3:30
Speed 500/10:00
2 Rounds
1x50 35 Smooth 15 Fast @1:00
1x50 25 Smooth 25 Fast @1:00
1x50 15 Smooth 35 Fast @1:00
1x50 All out @1:00
1x50 Easy @1:00
Cool Down 100/2:00
100 Smooth

4000 Yards 83Minutes

9-24-22 Aerobic I.M With Speed and Pull.

Warm-Up 800/20:00
500 as-200Free-150-Back-100Br-50-Fly
4x50 Free Desc. 1-4 @1:00-1:30
4x25 Sprint Cycle @ :30-:45

Aerobic 900/20:00
6x(1x100 Free @1:30-2:30
(1x50 Kick Or Back Stroke @1:00-1:15
I.M 800/20:00
8x75 @2:00-2:30
1.Fly/Bk/Br
2.Bk/Br/Fr
3.Br/Fr/Fly
4.Fr/Fly/Bk
4x50 Free Desc. 1-4 @1:00-1:30
Pull 700/14:00
7x100 @1:30-2:30
3- Last 25 Fast
2- Last 50 Fast
1-75 Fast
1-100 Fast
Speed(Fins) 600/14:00
All Out Choice of Strokes
(3x25 @:30
2x(2x50 @1:00
(1x75 @1:30
(1x100 Easy @2:00
Cool Down 100/2:00
100 Smooth

3900 Yards 90 Minutes

Aerobic Pull and Speed 9-22-22

Warm-Up 800/18:00

100 Swim(Free)-Kick-I.M-Pull-Swim/Choice 10-15 Seconds rest in between each

4x50 25/Scull 25/Build @1:00-1:10

4x25 Sprint Cycle @:30-:45

Kick 400/16:00

4x100 Kick @2:30-3:30

Desc. 1-4

Drill 400/10:00

8x50 @1:00-1:30

-Odds Catch-Up Drill W/ OverKick

-Evens 3/6/3 (3 Strokes 6 Kicks)

Pull 1500/30:00

(3x100 Pull (PB) @1:30-3:00

3x(2x75 Pads @1:15-2:30

(2x25 No Equip, Full Speed. @:40

Fins 800/16:00

8x(1x50 Build @ 1:00-1:30

(2x25 Sprint @:30-:45

Cool Down 100/2:00

100 Smooth

4000Yards 92 Minutes

9-20-22 10 Min Swim !

Warm-Up 700/17:00
300 As 200 Free 100 Back @6:30
200 Kick W/ Board I.M Order @5:30
100 Pull Free @2:00
4x25 Sprint Cycle @ :45
10-Min Swim 500/10:00
Swim For 10 Mins Straight
Count your laps.
Pull/Swim-Neg Split 1200/24:00
4x(2x100 Free #2nd 100 3-5 Seconds Faster than #1 @1:30-2:30
(4x25- Odds Sprint - Evens Smooth @ :30-:45

Rounds #1#3 Pull w/ Buoy / #2#4 Swim
Kick/Power 1050/24:00
6x(1x100 Steady Free Kick W/ Fins Build last 25 To Sprint @2:30-3:30
(1x75 Free W/ Paddles Over Kick @2:00-2:30
Speed/400/10:00
8x(2x25) @:30-:45
25(1) Build
25(2) Sprint
Choice of stroke
Cool Down 100/2:00
100 Smooth

3950 Yards 87 Minutes

9-16-22 Aerobic Pull With Speed

Warm-Up 700/15:00
2x200 @4:00-4:30
1. Freestyle
2. Back Stroke
4x50 @1:00-1:30
-25 Front Scull
-25 Build
4x25 Sprint Cycle @:30-1:00
Back Stroke Drill 400/10:00
8x50 @1:00-1:30
-Odds 25 R Arm 25 L Arm
-Evens 2 R arm 2 Left Arm 1 Cycle Backstroke. (2-2-2 Drill)
Kick
600/16:00
4x150 as -50 Free kick- 50 Br Kick-50- Fly OR Free kick @3:30-4:30
Pull 1500/30:00
3 Rounds
150 Pull W/ Buoy & Paddles @ 3:00-3:30
2x100 Pull W/Buoy @1:30-2:30
3x50(no equip) Desc. 1-3.@1:00-1:20
2:00 Reset in between rounds
Fins
600/12:00
6 Rounds
1x25 Front Scull @:30-:45
1x50 Build @1:00-1:15
1x25 Sprint @:30
Cool Down
100/2:00
100 Loosen

3900 Yards 85 Minutes

9-15-22 Pull and Best Average

Warm-up 900/21:00

3x100 loosen @ 1:30-2:30

6x50 I.M Switch @ 1:20-2:00

4x50 Desc 1-4 @ 1:00-1:30

4x25 Sprint cycle @ :45

Drill 400/12:00

8x50 @1:15-1:30

2xFly- Single Double Single or 4K 1P

2xBack- 3/6/3

2xBreast- 2K 1P

2xFree- Thumb your Thigh

Or Pick and Choose

Pull 800/17:00

4x200 Pull @4:00-4:30

Desc. 1-4

Main Set 1000/35:00

10x100 @ 3:00-4:00

Best Average -W/ Fins

Speed 300/6:00

12x25 @:30

2Cruise

1Fast

Cool Down 100/2:00

100 Choice

3500 Yards 93 Minutes

9-13-22 Aerobic Base building

Warm-Up 600/20:00

3x100 Loosen Last 25 Backstroke @1:30-2:30

4x75 I.M.O no fly @ 2:00-3:00

4x25 Scull @ :45-1:00

4x50 Freestyle Pull w/Buoy @1:00-1:30

Kick (Fins Optional) 400/12:00

16x25 Kick 45:-1:00

-Odds Fly/Choice kick

-Evens Free Kick

Drill 900/11:00

2 Rounds

2x50 as Fist Or Catch-Up Drill @ 1:00:1:30

2x75 as-25 R arm Free, 25- L arm Free 25-3 Strokes 6 Kicks Free Style @2:00

2x100 Free w/ Bi lateral Breathing @ 1:30-2:30

Main Set 1800/36:00

3 Rounds

1x250 Freestyle Rest 20 Seconds

1x150 Freestyle Rest 15 Seconds

1x50 Back Stroke Rest 10 Seconds

Cool Down 100/2:00

100 Smooth

81 Minutes 3800

9-10-22 - Saturday Morning Sprint

Warm-up: 1300/26:00

200 Loosen

8x50 O:Kick E:Drill (Catch-up) @ 1:00-1:30

200 Pull - Count Strokes

6x50 Descend 1-3; 4-6 OR IM Switch @ 1:00-1:30

8x25 Sprint Cycle @ :30

Best Average: 1600/32:00

8x100 Hold Best Average @ 1:30-2:30

200 Smooth / Active Recovery

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

200 Smooth / Active Recovery

Finishing Speed: 800/17:00

1-2 Rounds:

5x50 as: 25 easy, 25 Fast - Focus on Finish @ 1:00-1:30

2x25 Fastest Possible @ :45

1x100 Smooth / Active Recovery

Warm-down: 300/6:00

300 easy

4000 Yards / 81 Minutes

9-8-22 10 Minute Swim and Mini Sets

Warm-Up 600/15:00

2x100 Loosen @ 1:30-2:30

4x50 Your Choice of Kick @1:30-2:00

4x50 as 25 Front Scull 25 Catch-up Drill @1:15-1:30

10-Min Swim

Swim For 10 Mins Straight

Count your laps.

Kick 300/10:00

4x75-As 50 Free K 25 Choice Kick @2:15-2:30

I.M 400/12:00

8x50 as 25 I.M Drill/Kick,25 Freestyle @1:30

Freestyle/Backstroke Drill 400/10:00

8x50 @ 1:15-1:30

-Odds as 25 R arm 25 Left arm

-Evens 3 Strokes 6 Kicks

Main Set 1000/22:00

2x100 Pull @1:30-2:30

4x50 as Descend 1-4 @1:00-1:30

4x25 @ 30:45

-Odds D.P.S

-Evens Fast

Cool Down 100/2:00

100 as 50 kick 50 Choice

2900Yards Minutes71 Minutes

9-6-22 1st Day of Short Course Season!

Warm-Up 600/15:00
2x150 Loosen @ 3:00-3:30
2x50 Backstroke or Front Scull @1:15-1:45
4x50 Kick @1:00-1:30
Drill 400/10:00
8x50 @1:00-1:30
-Odds Catch Up Drill
-Evens 3 Strokes 1 Second Glide Or 3 Strokes 6 Kicks
Preset 500/ 12:00
3x50 Free Distance Per stroke @1:00-1:30
8x25 Kick @:30-:45
3x50 Free Drill @1:00-1:30
Main 800/20:00
4x50 Free @ 10 Seconds Rest 50
4x150 Free @ 10 Seconds Rest Per 150
Cool Down 200/ 5:00
4x50 D.P.S Free @ 1:00-1:30

Minutes 62 Yards 2500

7-28-22 Last Day of Season!

Warm-Up 900/20:00
3x100 Loosen @2:00
6x50 @1:15
-Odds Kick
-Evens Pull
-Or I.M Switch
3x100 Choice @2:00 Desc. Each 100

Drill 600/13:00
2x100 @2:00 Scull Or Pull
4x50 @1:15 Free Drill
2x100 @2:00Max Eff Free

Over Distance/Threshold 1900/40:00
1-2x (4x150 Max Eff. Free @3:00
(4x50 @1:15 Back Stroke
6x50 @ :50-1:00 Max E Free

Cool Down 200/4:00
200 Smooth

3500 Meters 77 Minutes

7-26-22 Threshold- Very Long Practice-Adjust As Needed!

Warm-Up 900/18:00

200 Swim

200 Pull 100 With Pads and buoy 100 with pads

100 Kick

4x50 I.M D/S or Desc 1-4 @1:00

4x50 25F 25Smooth @ 1:00

Main Set 2400/48:00

4x200 @4:00 Desc Or Pull

8x100 @1:30-2:00 All Out Low Rest Interval

16x50 @1:00 @Odds Easy Evens Fast

Drill 400/10:00

8x50 @1:10

-Odds 3 Stokes 1-3 Second Glide

-Evens 3Strokes 6 kicks

Kick 600/15:00

I.M Order by Round Or Choice Stroke

3x(2x50+1x50+1x50)

2x50=Kick @1:30

1x50= D.P.S@1:00

1x50 Build@1:00

Cool Down 100/2:00

100 Easy

4700 Meters 90 Minutes

7-23-22 Aerobic Free/ Sprint

Warm-up: 1200/

200 Loosen

12x50 3 Pull, 3 Swim @ :50/1:00

2x100 Kick @ 2:00

8x25 Sprint Cycle @ :30

Aerobic Free: 1500/

3 Rounds:

3x100 Best Tech. Free @ 1:25-2:00

2x75 Pull - Count Strokes @ 1:15-1:30

2x25 Max Efficiency Free - Fewest Possible Breaths @ :30

Stroke Sprint: 1200/

2 Rounds:

4x25 All Out thru 15 @ :30/:35

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

4x25 All Out Last 10 @ :30/:35

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

4x25 All Out @ :30/:35

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

Warm-down: 300/8:00

300 easy

7-21-22 Long Course Ladder

Warm-Up 600/14:00
200 Loosen
2x50Kick @1:15
4x50 I.M Drill/Swim Or 1-4 Desc @1:10-1:30
2x50-25 Fast 25 Distance Per Stroke Free @1:15
Drill 450/12:00
3 Rounds
1x50 Count your Strokes
1x50 Try to lower the count
1x50 Try to Match your lowest Stroke Count while increasing your speed.
Aerobic Ladder 1500/30:00
1x100 5 seconds rest
1x200 10 sec rest
1x300 15 sec rest
1x400 20 sec rest
1x500 25 sec rest
Speed 600/18:00
3 Rounds
1x50 25 No Breath 25, 60%Max E @1:10-1:30
1x50 25 Scull, 25 70% Max Effort @1:10-1:30
1x50 25 Heads Up Breaststroke, 25, 80% Max Effort @1:10-1:30
1x50 All Out Free @1:10-1:30
Cool Down 300/6:00
300 Cool Down Choice

3450 Meters 80 Minutes

7-19-22 Long Course !

Warm-Up 800/16:00

300 Loosen Every 3rd 50 Backstroke

200 kick

6x50 Desc. 1-3,4-6 OR I.M Switch @1:00

Open Water-Drill 400/8:00

8x50 @ 1:00

-Odds 10-20 Strokes Head up and Look for wall

-Evens Eyes Closed. 10-15 Strokes try to swim in a straight line

Over Distance-Pull 900/16:00

3x300 @ 5:00-6:00

-Drop Pull Buoy Last 100 and engage your legs

Aerobic 1000/22:00

4x(150+50+50)

150=Max E Free 2:30-3:00

50①= Increase Tempo + Steady Kick @ 1:00

5②= Even Greater tempo than①+Steady kick@1:30

Speed 400/8:00

8x50 @ 1:00

-Odds 25 All Out25 Drill

-Evens 25 Drill 25 All Out

Cool Down 200/4:00

200 Loosen

3500 Meters 74 Minutes

7-16-22 Best Average

Warm-Up 900/18:00
300 Loosen
6x50 I.M Switch @1:00
4X50 Desc.1-4 @1:00
4x25 Sprint Cycle:30

Pull/Or I.M 900/18:00
6x150 @2:30-3:00

-Odds Free Pull

-Evens I.M By 50

Speed Best Average 1500/35:00
10x100 @2:30 best Average
10x50@1:00-1:30 Best Average

Cool Down 200/4:00
200 Choice
3500 Yards 75 minutes

7-14-22 Aerobic/Speed

Warm-Up 900/20:00

2x150 Loosen @3:00

4x75 Pull @1:30-2:00

4x50 Kick @ 1:15

4x25 Sprint Cycle @:30

Drill-Kick 600/16:00

8x50 @ 1:00-1:15

-Odds Scull

-Evens Free Drill (3 Strokes 1-3 Second glide )

8x25 Build Kick @:45-1:00

Aerobic 1600/32:00

2x100 @1:30-2:00

2x50 Desc. 1-2@:45-1:00

4x25 -Odds Fast -Evens Recover @:30

Speed 300/6:00

12x25 @ :30

2 Fast

1 Recover

Cool Down 200/ 4:00

4x50 @1:00 Recover

3600 Yards 78Minutes

7-12-22 Over Distance

Warm-Up 900/18:00

300 Swim

200 Pull

100 Kick

4x50 I.M D/S or Free Desc. 1-4 @1:00

4x25 Sprint Cycle @:30

Over Distance 1600/28:00

2x(4x200)

R1 Pull @3:30-4:00

R2 Fins @3:00-3:30

Kick/Speed 800/20:00

2x(4x100)

Round 1 Kick @ 3:00

Round 2 Fins Swim @1:30-2:00

Cool Down 300/6:00

6x50 Active Recovery @:50-1:00

72 Minutes 3600 Yards

7-9-22 Speed And Pulling

Warm-Up 1000/22:00
200 Swim
200 I.M Drill or Choice
1x100 Pull
6x50 kick @1:30
8x25 build to sprint @:30
Pull 1000/20:00
4x(1x150 Pull @ 3:00
(1 x100 Swim @1:30-2:00
Speed 1800/36:00
6 Rounds:
1x75 All out @1:30
1x75 Recover@1:30
1x50 All out @ 1:00
1x50 Recover @ 1:00
1x25 All out @ :30
1x25 Recover @:30
Cool Down 200/4:00
200 Smooth

4000 Yards 82 Minutes

7-7-22 Aerobic With Fast Kicking and Speed

Warm-Up 1000/ 20:00
4x100 Swim @1:30-2:00
4x75 Kick @1:30
4x50 I.M K/D or Desc. 1-4 Free @1:00
4x25 Sprint Cycle @:30-:45
Kick 600/12:00
3 Rounds
4x25 Fast Kick @:30-:45
1x100 Recover Free @1:30-2:00
Main Set 2000/ 40:00
(Choice of Equipment)
6x100@ 2:00
-O 25Fast 25Max.E
-E Smooth/Recover
4x200@ 4:00
-O 50 Fast 50 Max.E
-E Smooth/Recover
2x300@ 6:00
-O 75 Fast 75 Max.E
-E Smooth/Recover
Cool Down 200/4:00
200 Choice

3800/ 76 Minutes

7-5-22 Aerobic With Drills and Speed Bursts

Warm-Up 800/ 16:00

300

6x50 I.M Sw/ Or Free Desc. 1-3

8x25 @:30 1-4 5-8 Choice

-O 12.5 F 12.5 Ez

-E 12.5 Ez 12.5 Fast

Drill 600/12:00

3x50 3Strokes/6 kicks/3 Strokes @1:00

3x50 R arm 25. Left arm 25 @ 1:00

3x50 Fist Drill @ 1:00

3x50 Perfect Free Style @ 1:00

Aerobic 1200/24:00

3 Rounds

1x200 Swim @4:00

1x100 Pull @ 2:00

2x50 Desc. 1-2 @1:00

Aerobic With Speed(Fins) 1300/26:00

2 Rounds 10-15 seconds Rest

175+25

150+2x25

100+25

75+2x25

25's= Fast

Cool Down 100/2:00

100 Ez

4000 Yards 80 Mins

7-2-22 Over Distance

Warm-Up 600/10:00

200 Swim

100 Kick

100 Pull

8x25 Sprint Cycle @:30

Drill 600/12:00

6x100 @1:30-2:00

-Odds 50 Catchup 50 3 Strokes 3-second glide

-Evens 50 Fist Drill 50 Finger Tip Drag

Over Distance 1800/36:00

3x(2x100+300+2x50)

100=Pull @ 1:30-2:00

300=Swim @5:30-6:00

50= Kick @ 1:00-1:15

Speed 500/15:00

10x50 Best Average Free @1:30

Cool Down 200/4:00

200 Smooth

3600 Yards 77 Minutes

6-30-22 I.M,Choice Stroke Or Speed

Warm-Up 700/14:00

200 Swim

100 Backstroke Or I.M.

100 Pull

100 Kick

8x25 @:30 12.5Fast 12.5 Smooth

Kick-Stroke 600/14:00

4x 1x100 Kick @2:30

2x25 Drill @:30

I.M Or Choice Stroke with Speed 1000/20:00

4x(100+3x50)

100= I.M or 50 Free 50 No Free

50(1) Drill

50(2)Build 50(3)Fast

100@2:00

50@1:00

I.M or Choice Stroke 1100/23:00

2x200 Drill Swim I.M OR pull @4:00-4:30

8x50 25-I.M 25-Free or Choice Stroke Desc. 1-4 @ 1:00

12x25 I.M.O or 1Smooth 2F Choice stroke

Cool Down 100/2:00

100 Smooth

3500 Yards 73 Minutes

6-28-22 Aerobic with Mini Sets

Warm-Up 400/8:00

200 Swim

100 Pull

100 Kick

Speed/Drill 600/14:00

(2x50 Drill/Swim @1:00

4x(2x25 All out @:40-:45

Scull 300/6:00

6x50 @ 1:00

Scull/Swim by 25

Kick 600/13:00

4x(100+50)

100 =Kick @2:15

50= Swim @1:00

Main Set (Choice Equip.)1400/28:00

(3x100 Desc 1-3 @ 2:00

2x (1x100 Active recovery @ 2:00

(1x300 Neg Split @ 6:00

Cool Down 200/4:00

4x50 Choice Smooth.

73 Minutes 3500 Yards

6-25-22 Kick Ladder

Warm-Up 800/16:00

300 Swim

6x50 -Odds Choice Drill - Evens I.M Switch @1:00

8x25 @:30

25-Smooth

25-Sprint

25-Build

25-Sprint

Drill 500/10:00

10x50 @1:00

2x Catch up

2x Scull

2x Flick

2x 3 Strokes 3-second Glide

Kick Ladder 1200/32:00

4x75 Swim @1:30

4x75 50S 25k @2:00

4x75 25s 50k @2:00

4x75 75k @2:00

Speed 800/12:00

4x100 Desc. 1-4 W/Fins @1:45-2:00

16x25 2Smooth 2AFAP @:30

Cool Down 200/4:00

200

6-23-22 Over Distance

Warm-Up 1000/20:00

200 Swim-Kick-I.M-Pull-Swim(Choice)

Sculling-Drill 600/12:00

4×75 (25 scull, 50 swim) @1:30

4×25 Catch-Up Drill @:30

4×50 Desc. 1-4 @1:00

Over Distance 2000/40:00

4x100 10 Seconds Rest after each 100

3x200 15 Seconds Rest

2x300 20 Seconds Rest

1x400

Warm-Down 100/2:00

100 loosen

74 Minutes 3700 Yards

6-21-22 Aerobic/Free Drill

Warm-Up 800/14:00

400 Loosen

6x50 I.M Switch Or Desc. 1-3 Free @1:00

4x25 Sprint Cycle @:30

Drill 1250/ 25:00

5x(100+75+50+25)15 Seconds Rest

100=Freestyle Kick Or Catch-Up Drill Free

75=2 Strokes Right Arm 2 Strokes Left Arm Free

50= Over Kick Free

25= Fast Swim Choice Stroke

Pull 450/9:00

3x100 Desc. 1-3 @1:45-2:00

3x50 Best Average @1:00

Aerobic 900/18:00

2x(300+100+50) 15 Seconds Rest

300 Swim W/ Fins Negative Split

100 Build

50 Fast

Cool-Down 4:00

200 Choice

3600 Yards 70 Minutes

6-18-22 Threshold

Warm-Up 1100/22:00

400 Loosen

300 Kick Or I.M K/D/S

6x50 Desc. 1-3 @ 1:00

4x25 Sprint Cycle @:30

Drill/Pull 300/6:00

6x50 @1:00

-Odds Fist Drill

-Evens 3 Strokes 1-Second Glide

(Or Pull 6x50)

Aerobic 900/ 17:00

6x (1x100 Swim @1:30-2:00

(1x50 kick @ 1:00

Main Set 1000/26:00

4x(3x50+1x100)

50's are all out @1:30

100's Kick Or Loosen @2:00

Cool Down 300/6:00

6x50 Smooth

3600 Yards 77 Minutes

6-16-22 Aerobic/Speed

Warm-Up 900/19:00

200 Free

6x50 @1:00 I.M Switch

4x50 @1:00 Desc. 1-4

8x25 @ :40 as Odds Fast Evens DPS

Kick and Scull 400/ 10:00

8x50 @ 1:15

25 Scull

25 D.P.S W/ Over kick

Aerobic 1200/24:00

2x100 Drill@2:00

:30 reset

4x100 Pull@2:00

1:00 reset

6x100 Fins @2:00

Speed 800/ 23:00

10x50 @1:30 Best Avg.

12x25s @40 every 3rd 25 All Out

Cool Down 4:00

200 Choice Ez

80 Minutes 3500 Yards

6-14-22 Aerobic Endurance

Warm-Up 600/12:00

300 Loosen

6x50 @ 1:00 I.M Sw/ Or Free Desc. 1-3

Kick/Drill 600/13:00

4x(1x50 Drill -Swim @1:00

(1x100 Kick @2:15

Aerobic 1200/ 24:00

3x100 Pull @ 2:00

2x50 Swim @ 1:00

2x100 Pull @ 2:00

4x50 Swim @1:00

1x100 Pull @2:00

6x50 Swim @1:00

Speed(Fins) 800/16:00

4x200s @4:00 Free Build Each 200 to a Sprint Finish

Warm Down 300/ 6:00

6x50 @1:00 Smooth

71 Minutes 3500 Yards

6-11-22 Pull And Speed

Warm-Up 900/18:00

2x200 Loosen 1 Free 1 Choice

6x50 K/Drill by 50 @1:00

4x50 Desc. 1-4 @1:00

Pull 1000/20:00

3x100 Pull @2:00

4x50 Drill @1:00

2x100 Pull @2:00

6x50 Desc. 1-3 @1:00

Active Recovery 400/8:00

16x25 I.M Drill @:30

Speed 1200/ 24:00

4x50 Fast Free Or I.M D/S @1:00-1:15

1x100 Drill Swim by 25 @2:00

4x25 Fast Free Or I.M @:30-35

1x200 Free, Drill/Swim by 50 @4:00

Cool Down 200/4:00

4x50 Smooth Free @ 1:00

3700 74 Minutes

6-9-22 Free Speed and I.M

Warm-Up 900/18:00

4x100 2:00 Free Drill

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

8x25 @:30 I.M.O Or. 2xSprint Cycles

I.M And Pull 1200/ 20:00

(150 Pull Or I.M no fly by 50 @2:00-3:00

4x (100 Free Swim or I.M @1:30-2:30

(50 Kick @ 1:00

Free Speed Or I.M 1350/ 27:00

10x25 @ :30 Odds Stroke Evens Free Fast

6x50 @1:00 I.M Switch or Build 1-4 Hold 5,6 Free

3x100 @:1:30-2:00 I.M OR Desc, 1-3

2x150 @2:00-2:30 Drill/build by 75

1x300 @6:00 Free I.M or Free Build 200 Sprint last 100

Loosen 250/5:00

5x50 Smooth @1:00

70 Minutes 3700 Yards

6-7-22 Aerobic Speed

Warm-Up 900/18:00
300 Loosen
6x50 @1:00 Desc 1-3 OR I.M Switch
4x75 @1:30 25 Scull 50 Swim
Speed 800/16:00
2x
4x50 @1:00

2x100 Kick Build by 2 @ 2:00-2:30
1.25 Fast-25EZ
2.25 EZ-25Fast
3. EZ
4. Fast
Aerobic 1200/24:00
2x
6x100 @2:00
Desc. 1-3-4-6
R1 Pull R2 Fins
Speed(Fins) 500/10:00
10x50 @1:00
Build 1-4,5-8
9,10 All out
Cool Down 200/4:00
200 Loosen

72 Minutes 3600 Yards

6-2-22 Speed/Best Average

Warm-Up 800/16:00

200 Loosen

6x50 I.M Switch @ 1:00

4x50 Desc. 1-4 @1:00

4x25 Sprint cycle @:30

Kick 600/15:00

12x50 kick @1:00-1:15

-Free Kick

-Fly Kick

Pre-Set 1100/22:00

8x75 Stroke @ 1:30-2:00

-Odds Kick/Drill/Swim By 25

-Evens Build

10x50 Pull @ 1:00

-Odds Paddles

-Evens Paddles/Buoy

Speed-Best Average(W/Choice Equipment) 1400/28:00

5x100 Best average Free @2:00

1x100 Ez Free @2:00

10x50 Best Average Free @ 1:00-1:30

1x100 Ez Free @ 2:00

8x25 All out Free @:30-45

Cool Down 100/2:00

100 EZ

4000Yards 83 Minutes

5-31-22 Aerobic Base building

Warm-Up 1000/ 20:00
200 Swim
2x100 Kick@2:00-2:15
4x50 I.M.O Drill/Swim @1:00
6x50 Desc 1-3 @1:00
4x25 Sprint Cycle @ :30

Pull 900/16:00
3x
1 x 50 Swim No Free @1:00
1 x 200 Paddle or Pull Build Each 25 @3:30-4:00
2 x 25 Fast Choice Stroke @:30
Main Set -Aerobic 1600/ 32:00
4 x 175 Free @ 3:00-3:30
4 x 125 Kick @ 2:30-3:00
4 x 75 Stroke @ 1:15-1:30
4 x 25 No breath swim @ :45-1:00

Cool Down 200/ 4:00
4x50 Smooth Free @1:00

3700 Yards 72 Minutes

5-26-22 Quality and Speed.

Warm-Up 900/18:00

300

4x50 Desc. 1-4 @1:00

100kick

2x100 pull @2:00

4x25 Sprint Cycle @:30

Pull 600/13:00

4x150 Pull @3:00-3:30

Build Each last 50

Kick 400/10:00

8x50 @1:15

-Odds Kick 25 Smooth 25 Fast

- Evens Kick Build Each 50

Quality and Speed 1700/34:00

8x100 @ 1:30-2:00

-Odds Fast Freestyle

-Evens Max Efficiency Freestyle(4Dolphin Kicks 16 Stroke Max)

4x(3x50) 2x25Fast 1x25 Breath by 3 @ 1:00

3x(4x25) 3x25Fast 1x25 Breath by 5 @:30

Cool Down 200/4:00

200 Ez Choice

3,800 Yards 79 minutes

5-24-22 Descend

Warm-Up 900/18:00
200 Free
200 Choice Stroke
4x50 kick @1:00
4x75 Build each 25 @1:30
Drill 400/8:00
4x(2x50) @ 1:00
Round 1 Catch up
Round 2 Fingertip Drag
Round 3 Fist
Round 4 3 Strokes 6 kicks
Main Set 2400/40:00-48:00 (Desc. W/ Fins)
500 Pull @9:00-10:00
8x50 Desc. 1-4 @1:00
400 Pull @7:00-8:00
6x50 Desc. 1-3 @1:00
300 Pull @ 5:00-6:00
4x50 Desc. 1-4 @1:00
200 Pull @3:00-4:00
2x50 Desc. 1-2 @1:00

Cool Down 200/4:00
4x50 Silent swim @1:00
3900 yards 78 Minutes

5-21-22 Best Average

Warm-Up 600/12:00

300 loosen

6x50 Desc. 1-3,4-6 Free Or I.M Switch @1:00

Kick 400/10:00

8x50 @ 1:10

-Odd's Build

-Even 25 Smooth 25 Fast

Drill 300/6:00

6x50 @1:00

-Odds 6k Switch

-Evens Freestyle 3 Strokes 1 Second glide

Main Set 1200/24:00

3x(4x100) @1:30-2:00

Round 1 Find your Average, R2 Average -4, R3 Average -6

Warm Down 200/ 4:00

100 Swim

100 Kick

2700 Yards 56 Minutes

5-19-22 A little Bit of Everything.

Warm-Up 800/ 15:00

100 Loosen

100 Kick

100 I.M Drill

100 Pull

100 Swim NO Free

4x50 Desc. 1-4 @1:00

4x25 Sprint Cycle @:30

Kick 500/11:00

2x(5x50) Desc 1-4 Hold 5, Kick. @1:10

Drill 400/8:00

8x50 @ 1:00

-Odds Catchup

-Evens D.P.S Free

Main Set 1800/ 36:00

1x100 Free Build @1:30-2:00

4x50 Choice Desc 1-4 @:50-:55

4x25 I.M.O OR Choice-Fast @:30

1x50 Free Recover 1:00

Warm Down 300/6:00

100 Swim

100 Scull

100 kick

3800Yards 76 Minutes

5-17-22 Aerobic Endurance With Speed Bursts

Warm-Up 1000/14:00

300 Swim

100 Kick

6x50 I.M Switch @1:00

4x50 Desc. 1-4 @1:00

4x25 Sprint Cycle @:30

I.M Or Free by Round 600/12:00

(1x50 Drill @1:00

4x (1x50 Kick @:100

(1x50 Swim Fast @1:00

Pull 800/16:00

4x200 Pull Desc.1-4@4:00

Main Set(Free) 2000/35:00

4x50 @ :50-55

2x100 @@1:40-1:50

2x25 Fast @:30

-1 Min Reset-

3x50 @:45-50

3x100 @:130-1:40

4x25 Fast @:30

Warm Down 300/6:00

100 Swim

100 Scull

100 kick

3800Yards 83 Minutes

5-14-22 Endurance And Speed

Warm-Up 900/20:00

200 Loosen

6x50 I.M Sw/ Or Desc. 1-3,4-6 @1:00

2x100 Kick @2:00

4x50 -Odds Fist Drill -Evens Catchup drill @1:00

4x25 Sprint Cycle @:30

Main Set 1550/28:00

400 Pull @8:00

2x50 Fast Free @ 1:00

300 Free Breathing Every 3/5/7 by 100@6:00

4x50 as Odds Fast Evens EZ @1:00

200 Free D.P.S@4:00

6x50 2F 1 EZ@:1:00

Warm Down 200/4:00

200 Loosen

2650 52 Minutes

5-10-22 Aerobic/Endurance/Open water

Warm Up 900/18:00

4x100Free @2:00 Loosen @2:00

6x50 Desc. 1-3,4-6 OR I.M Switch @:50 -1:00

8x25 Sprint Cycle 1 Free 1 No Free @:30

(Fins)Drill 800/18:00

8x75 By 25 Alligator Drill/Build Free/Kick @1:45

4x50 As 25 Strokes Relaxed 25 Strokes Fast @1:00

Endurance/Threshold 2400/44:00

600 Swim Smooth OR 10 min swim see how far you can go. @10:00

4x150 Build each 50 to sprint @2:30-3:00

400 Smooth Free @6:00

4x100 Best Avg Fast with Fins @1:30-2:00

200 Free Smooth @3:30-4:00

4x50 All out @1:00

Warm Down 100/2:00

100 Loosen

4200 Yards/ 82 Minutes

5-7-22 Happy Mother's Day Weekend

Warm-Up 600/12:00

200 Loosen

100 Kick

4x50 Desc 1-4 Or I.M K/S @:1:00

4x25 Sprint Cycle @:30

Main Set 1700/34:00

4x200 @4:00-4:30

1-2Pull-Breathing Every 3(1)/5(2)

3-4 As 25K-25Drill-50Build

3x(3x100) Desc 1-3 @1:30-2:00

R1 Swim R2 Kick Or I.M R3 Fins/Pads

Warm Down 300/6:00

100Swim

100Kick

100Dolphin Dive

2600 Yards 52:00 Minutes

5-5-22 53 Fifty's of fun

Warm-Up 900/19:00
300 Loosen
4x50 Kick @1:15
6x50 I.M Switch Or Desc. 1-3, 4-6 @1:00
4x25 Sprint Cycle @:30
Kick 400/10:00
8x50 @ 1:15
-O 6K Switch Free Or Stroke Choice
-E Kick
Pull 900/15:00
6x (1x100 Pull @1:30-2:00
(1x50 as 25 Scull 25 Build@1:00
Speed Play and Kick 1,550/34:00
10x50 -1-4 Drill, 5-8Build, 9-10 All Out @1:00
8x50 -O Kick -E Build 1:15
6x50 -Desc. 1-3 4-6 @1:00
4x50 -O Fast -E Smooth 1:00
1x100 Kick @2:30
1x50 All out @1:00
Warm Down 250/5:00
200 Loosen
50 Flop

4000 Yards/ 83 Minutes

5-3-22 Aerobic and Speed

Warm-Up 900/18:00

300 Loosen

2x100Kick @2:00

100 I.M or Pull

4x50 Desc. 1-4 @1:00

4x25 Sprint Cycle @:30

Aerobic 1000/24:00

2x(1x300 1x200 4x25 )

300 Alt. 75 Swim 75 Kick @5:30-6:00

200 Alt. 50 Build 50 Swim 3:30-4:00

4x25 Fins on Fast @:30

Speed 1700/38:00

8x75 As 25 Scull 25 Streamline Kick 25 Build @1:30-2:00

10X50 As 50 Drill 50 Build to Sprint @1:00

24x25 As 3Fast 1 Smooth @:30-40

Loosen 400/8:00

200 Swim

100 Kick

100Scull

4000 Yards 88 Minutes

4-30-22 Aerobic Endurance

Warm-up 800/16:00
300 Loosen
100 Kick Or Free Drill
4x50 Desc. 1-4. or I.M K/S @1:00
4x50 25 Smooth 25 Fast @1:00
Aerobic 1800/36:00
3x(1x300)@5:30-6:00
R1 Paddles R2 Bullbuoy R3 Fins
3x(3x100) Desc. 1-3 @1:30-2:00
R1 Free R2 No Free R3 Kick
Warm Down 300/6:00
6x50 Free Smooth @1:00

2900 Yards 58:00 Minutes

4/28/22 Kicking and Speed

Warm-Up 1000/20:00
300 Loosen
I.M by round Or choice stroke.
(1x50 Kick @1:00
4x (1x50Drill @1:00
(1x50build @1:00
4x25 Sprint cycle @:30
Kick/Pull 1000/16:00
4x100 kick-Build by 100 @1:30-2:00
4x150 100 Build 50Drop Pull Buoy-Over Kick 2:00-2:30
Speed 1600/36:00
(4x25 Fast Or Heads up Br w/Flutter kick@:45
(30Sec Rest
4x(1x100 Fast Free@2:00
(1x50 EZ @1:00
Speed #2
4x(2x50 @1:00 Fast
(1x50 @1:00 EZ
Warm Down 400/8:00
200 Loosen
100 Kick
100 As 50 Scull 50 Swim

4000 Yards 82 Minutes.

4-26-22 Aerobic Drill With Speed Bursts

Warm-Up 1200/26:00

300 Swim

200 Kick

4x75 D/K/S I.M.O or Choice Stroke @2:00

6x50 Desc. 1-3, 4-6 Or I.M switch 1:00

4x25 Sprint Cycle:30

Aerobic /Drill /Speed 1400/24:00

4x( 1x250 Alt 50 Drill 50 Build 5:00-5:30

( 4x25 15 Fast kick 10 Fast swim :30

Fins and Paddles 1000/20:00

4x100 Last one Fast @:1:30-2:00

4x75 Last 2 Fast @1:00-1:30

4x50 Last 3 Fast @1:00

4x25 All Fast:30

loosen 400/8:00

200 Swim

100 Kick

100 Choice

4000 yards 76 Minutes

4-23-22 Power and Speed

Warm-Up 1100/23:00
300 Loosen
200 Kick
4x50 Desc. 1-4 Or I.M.O D/S @1:00
4x75 50 Scull 25 Swim @1:30
4x25 Sprint Cycle @:30
Main Set 1400/28:00
R-1Pull R-2Fins

( 200 Swim @ 4:00
2x( 2x100 Desc each 100 @1:30-2:00
( 4x50 Build by 50 @1:00
( 4x25 O-Max E -E All Out @:30
Warm Down 100/2:00
100 Loosen
2600Yards 58:00Minutes

4-21-22 Speed/Best Average

Warm up 900/18:00

300 loosen

200 Kick

4x50 @ 1:00 Desc. 1-4 or im D/S

2x Sprint Cycles 1 Free 1 No Free

Kick 300/9:00

12x25 @:45 Sprint Flutter kick to the middle into steady kick past half

Aerobic/Speed 1050/20:00

300 Pull-Bilateral Breath @6:00

3x100 O-Free E-Back @1:30-2:00

6x50 Desc. 1-3 @1:00

6x25 Stroke Cycle @:30

2x25 4 Strokes fast Into smooth Free

2x25 6 Strokes fast

2x25 8 Strokes fast

Speed 1400/28:00

2x Round 1 Fins Round 2 Fin and Paddles

4x100 @2:00 Best Average

4x50 @1:00 Desc 1-4

4x25 @:30 All out

Warm down 400/7:00

200 Swim

100 Kick

100 As 50 Scull/50swim

4000 Yards 82 Minutes

4-19-22 Aerobic Free and Kick

Warm Up 900 18:00

200 Loosen

4x50 Kick @1:30

200 Pull

200 No free

4x25 Sprint Cycle @:30

Free Drill Or I.M 600/10:00

2(4x50 @1:10 Free Drill Or I.M.Order Drill/Swim

-Catchup Drill

-Fist Drill

-Zipper Drill

-3 Strokes 1 Second Glide Freestyle

Aerobic Kick 600/16:00

8x75 @1:30-2:00

75 Swim 0 Streamline Kick on Back

50 Swim 25 STL K On BK

25 Swim 50 STL K On BK

0 Swim 75 STL K On BK

25 Swim 50 STL K On BK

50 Swim 25 STL K On BK

75 Swim 0 STL K On BK

Pull 900/ 16:00

2x200 Pull @4:00-4:30

3x100 Pull @1:30-2:00

4x50 Pull @1:00

Aerobic Swim 600/12:00

6x100 @1:30-2:00

Free Desc, 1-3 Choice of Speed gear

Warm Down 400/6:00

200 Swim

100 Kick

100 Double arm Backstroke w/Breast kick

4000 Yards/ 78 Minutes

4-16-22 Happy Easter !

Warm Up 900/ 22:00

4x75 Freestyle Breathing as 3/5/3 @1:30

4x50 Kick @ 1:30

4x50 I.M.O Kick/Swim Or Desc. 1-4 @ 1:30

2x50 Finger-Tip Drag Drill @ 1:00

4x25 Sprint cycle @ :30

Pull Set 800/ 13:00

2 x 150 Pull Bilateral Breath @ 2:00

3 x 100 Pull Descend 1-3 @ 1:30

4 x 50 Paddle Scull 25 Sprint @ 1:00

Speed Set 1600/30:00

1x200 Negative Split @ 4:00

2x 2x100 Desc. 1-2 @ 1:30

4x50 as 25 Build 25 Sprint @1:00

8x25 as 25 Fast 25 Smooth @:30

Finishing speed 400/8:00

1x50 as 25 Fast 25 Easy @ 1:00

2x 1x50 as Easy 25 Fast @ 1:00

1x50 as Smooth @ 1:00

1x50 as Fast @ 1:00

Round 1 Free Round 2 No Free

Warm Down 300/5:00

300 Loosen

4000Yards 78 Minutes

4-14-22 Speed and Technique

Warm-up 900/22:00

300 Loosen

4x50 Scull or Kick @1:30

6x50 Desc. 1-3; 4-6 or IM Switch @ :1:00-1:30

4x25 Sprint Cycle @:30

Technique 500/12:00

4x50 Zipper W/ Catchup drill @1:30

6x50 @1:00 1:30

As breathing every 3 or 5 Strokes

Main set 2000/40:00

4x100 Odds Free Evens Back @1:30-2:00

4x75 Pull w/ Paddles @1:15-1:30

4x50 Kick Or Best Average @1:00-1:30

4x25 O Smooth E Fast @:30

Cooldown 300/6:00

200 loosen

100 50 scull 50 kick

3700 yards/80Minutes

4-12-22 Long and Aerobic

Warm-up 1600/ 30:00

400 pull

300 kick

200 I.M. Kick/Swim

100 Fly Or No Freestyle

4x25s sprint cycle @:30

Free Technique 400/10:00

8x50s @ 1:10 -1:20

2xScull

2xU/w water recovery

2xHeads up fs/Water polo Freestyle

2xCatchup w/over kick

Aerobic/Light Speed 1800/36:00

Round 1 Free

Round 2 I.M Or Backstroke

2x (4x100s Max E @1:30-2:00

(2x100 kick @2:00-2:30

(6x50 Desc.1-3 or I.M around @1:00

Warm Down 400/6:00

400 Loosen

82mins 4400 yrds

4-9-22 More Speed!

Warm-Up 1300/26:00

4x150 @ 2:30-3:00

-Odds-Free Loosen

- Evens-Kick

6x50 @ 1:00 (Fins recommended)

-Odds Zipper w/ catch up-Drill

-Evens 3 Strokes 6 kicks-Drill

4x50 Desc. 1-4 Or I.M Order by 50-Kick/Swim @1:00

8x25 Sprint Cycle @:30

Paddles 800/16:00

2x400 Pull w/paddles @8:00

1. Freestyle

2 Back Or Free I.M

Speed 1650/33:00 (Fins and Paddles recommended)

2x100 Distance per stroke Freestyle @ 1:30-2:30

1x100 FAST Free Or I.M @1:30 2:30

2x50 Fast Free Or Choice Stroke @1:00

1x50 Distance per stroke Freestyle @1:00

Warm Down 300/6:00

300 Loosen As 100 Free 100 Scull 100 Kick

4-7-22 Power And Speed

Warm up 1200/25:00

400 loosen Or Free I.M

3x100 Kick @ :2:00-2:30

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

8x25 Sprint cycle @ :30

Main Set Power and Speed 2300/46:00

4x200 Freestyle pull Desc. 1-4 Or Free I.M @ :3:30-4:00

6x100 Freestyle Best Avg W/ Fins (Paddles optional) Or Free I.M @ :1:30-2:00

(Fins and paddles are optional past this point)

4x( 2x50 Build to a sprint Freestyle Or choice of stroke NO Freestyle @ :1:00

( 1x50 Max Efficiency Freestyle@ 1:00

4x( 2x25 A.F.A.P Your choice of stroke @ :30

(1x25 Distance Per Stroke Freestyle @ :30

Warm Down 400/8:00

400 loosen

6x50 Distance per stroke Freestyle @ :1:00

100 25 Scull 25 Choice kick

4-5-22 - Back-end Aerobic (Keeping the long workouts going!)

Warm-up: 1200/24:00

400 Loosen

200 Strong Kick

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

3x100 Scull - Focus on Water Tension / Grip @ 2:00

8x25 Sprint Cycle @ :30

Pull: 800/16:00

4x50 Pull - Count Strokes / Fingertips Down @ :50-1:00

1x200 Pull - Maintain Stroke Count @ 3:00-4:00

4x50 Breast Pull - Fingertips Down / Max Power @ 1:00-1:15

1x200 Pull (Free) - Maintain Stroke Count @ 3:00-4:00

Back-end Speed: 1200/24:00

6x150 as: 100 Max Efficiency Free, 50 Strong Stroke @ 2:15-3:00

4x(1x50 Build Free @ :45-1:00

(1x25 Fast Stroke @ :30

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

3-31-22 - Front-end Speed & Aerobic (It's another long one!)

Warm-up: 1400/28:00

300 Loosen

4x75 as: 25 Kick, 50 Catch-up w/Strong Kick @ 1:15-1:30

3x100 as: 25 Max DPS Breast, 25 Max Efficiency Free @ 1:30-2:00

4x75 Desc. 1-3; Hold 4 @ 1:15-1:30

8x25 Sprint Cycle @ :30

Front-end Speed: 800/16:00

8 Rounds:

1x25 Fast @ :30

1x75 Max Efficiency Free @ 1:15-1:30

IM Variation: IMO by Round on 25s Fast / 75s Max Efficiency Free

Aerobic: 1600/32:00

4 Rounds:

1x200 Pull - Last 100 Drop PB, Add Strong Kick @ 3:00-4:00

4x50 Max Efficiency Free - Maintain Strong Kick @ :45-1:00 (Short rest)

Warm-down: 200/4:00

200 easy

3-28-22 - Aerobic (it's a long one!)

Warm-up: 1000/20:00

200 Loosen

2x100 Kick @ 1:45-2:00

200 Pull - Count Strokes

2x100 IM @ 1:45-2:00

8x25 Sprint Cycle @ :30

Aerobic: 2700/54:00

1x400 Negative Split (2nd 200 Faster than 1st) @ 6:00-8:00

2x(2x75 Max Efficiency Free @ 1:00-1:30 (short rest - think less than :10r)

(1x50 Build @ 1:00

2x200 Negative Split (2nd 100 Faster than 1st) @ 3:00-4:00

2x(2x100 Max Efficiency Free @ 1:20-2:00 (short rest - think less than :10r)

(1x50 Build @ 1:00

4x100 Negative Split (2nd 50 Faster than 1st) @ 1:30-2:00

2x(2x125 Max Efficiency Free @ 1:40-2:30 (short rest - think less than :10r)

(1x50 Build @ 1:00

IM Variation - Negative Split as IM + 50s Build IMO

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

3-26-22 - Power & Best Average

Warm-up: 1000/20:00

200 Loosen

4x50 Strong Kick @ 1:00

200 IM - Drill, Swim

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

8x25 Sprint Cycle @ :30

Power: 1200/24:00

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

Pre-Set: 500/10:00

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

6x25 Max Efficiency or IMO @ :30

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

Best Average: 800/16:00

Could be All Free, Free & Stroke, or IM

8x100 Best Average @ 2:00

Warm-down: 300/6:00

300 easy

3-19-22 - Pull, Best Average, & Finishing Speed

Warm-up: 1000/20:00

200 Loosen

8x50 @ :50-1:00

O:25 Kick, 25 Catch-up w/Strong Kick

E:25 Catch-up w/Strong Kick, 25 Kick

200 IM - Drill, Swim

8x25 Sprint Cycle @ :30

Pull: 600/12:00

3x100 Pull - Count Strokes @ 1:30-2:00

2x100 Pull - Maintain Stroke Count @ 1:25-1:55

1x100 Pull - Maintain Stroke Count @ 1:20-1:50

Best Average: 1200/34:30

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

:30 Rest / Reset

2x150 Best Average @ 3:00-4:30

:30 Rest / Reset

3x100 Best Average @ 2:00-3:00

:30 Rest / Reset

6x50 Best Average @ 1:00-1:30

Goal is to swim faster "300s" each time.

IM Option - 6x50 IM Switch + IM Variations for 150s, 100s, & 50s

Finishing Speed: 400/8:00

2 Rounds:

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:Fast E:easy @ :30

Warm-down: 400/8:00

400 easy

3-15-22 - Aerobic & Short Burst Speed

Warm-up: 1300/26:00

200 Loosen

2x100 Steady Kick

4x100 IM - O:Drill E:Swim @ 1:30-2:00

Freestyle Option - 50 Catch-up, 50 Max Efficiency Free - Count Strokes

200 Pull - Count Strokes

12x25 Sprint Cycle @ :30

Aerobic: 1700/32:00

2x75 Max Efficiency Free - Count Strokes @ 1:15-1:30 (longer rest)

4x75 Max Efficiency Free - Hold Stroke Count @ 1:10-1:25 (medium rest)

6x75 Max Efficiency Free - Hold Stroke Count @ 1:05-1:20 (shorter rest)

1x200 Pull - Focus on Catch & Pull @ 3:00-4:00

6x50 Max Efficiency Free - Hold Stroke Count @ :40-:50 (shorter rest)

4x50 Max Efficiency Free - Hold Stroke Count @ :45-:55 (medium rest)

2x50 Max Efficiency Free - Hold Stroke Count @ :50-1:00 (longer rest)

Short Burst Speed: 600/12:00-15:00

3 Rounds:

4x25 3 Cycles Fastest Possible @ :30-:45

1x100 Max Efficiency Free - Count Strokes / Stretch Out @ 1:30-2:00

IM Option - IMO by Round & 100 IM

Warm-down: 400/8:00

400 easy

3-12-22 - Aerobic & Best Average

Warm-up: 900/18:00

400 Loosen

3x50 Catch-up w/Overkick @ :50-1:00

3x50 Max Efficiency Free - Maintain Kick @ :50-1:00

8x25 Sprint Cycle @ :30

Aerobic: 1600/32:00

2 Rounds:

4x75 Max Efficiency Free - Best Turns & Count Strokes @ 1:15-1:30

2x25 Max Efficiency Free - Fewest Breaths Possible @ :45

6x75 Max Efficiency Free - Maintain Stroke Count & Accelerate @ 1:10-1:30

IM Variation - O:75s as Fly, Back, Breast OR Back, Breast, Free E:75s All Free

Best Average: 800/16:00-24:00

8x100 Best Average @ 2:00-3:00 (Long Rest)

Hold Fastest Possible

Warm-down: 400/8:00

400 easy

3-10-22 - Power & Speed

Warm-up: 1200/24:00

300 Loosen

200 Steady Kick

100 Scull - Maintain Surface Tension

300 IM or Free - 25 Drill, 25 Build

200 Pull - Count Strokes

100 Scull - Maintain Surface Tension

Aerobic: 1200/24:00

4 Rounds:

1x100 Max Efficiency Free - Count Strokes @ 1:20-2:00 (:10-:15 rest)

1x50 Build Free @ :40-1:00 (:05-:10 rest)

1x100 Max Efficiency Free - Count Strokes @ 1:20-2:00 (:10-:15 rest)

2x25 Strong Free - Fewest Breaths Possible @ :40 (:20 rest)

IM Option: 100s as 100 IM, 50s as IM Switch, 25s IMO by Round

Power: 1000/20:00

1x50 Breast Pull @ 1:00

6x25 Chute Optional - O:Free Pull E:Breast Pull @ :30-:45

1x50 Free Pull - Max Power @ 1:00

6x25 Chute Optional - O:Free w/Overkick E:Breast - Max Power @ :30-:45

2x300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:30-6:00

Speed: 1000/20:00

Fins Optional

2x25 All Out Free or Fly Kick @ :30

2x25 Free - Fast, easy @ :30

3x75 as: 25 Fastest Possible, 50 Max Efficiency Free @ 1:15-1:30

2x25 Free - easy, Fast @ :30

3x75 as: 50 Max Efficiency Free, 25 Fastest Possible @ 1:15-1:30

2x25 Free - Fastest Possible @ :30

2x25 Max Efficiency Free / Active Recovery @ :30

4x75 O:Fastest Possible E:Max Efficiency / Active Recovery @ 1:15-1:30

Warm-down: 200/4:00

200 easy

3-8-22 - Freestyle Technique & Aerobic

Warm-up: 1200/24:00

200 Loosen

6x50 O:Kick E:Pull @ :50-1:00

200 IM - Drill, Build

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

8x25 Sprint Cycle @ :30

Freestyle Technique: 900/18:00

4x75 as: 50 Triple Switch Free, 25 Max Efficiency Free @ 1:15-1:30

Focus on Body Position, Rotation, Catch, and Pull

4x75 as: 50 Catch-up Free, 25 Max Efficiency Free @ 1:15-1:30

Focus on Body Position, Hand-Entry, Catch, and Pull

4x75 Max Efficiency Free - Count Strokes @ 1:15-1:30

Aerobic Capacity: 1350/27:00

3 Rounds:

1x150 Max Efficiency Free - Hold Stroke Count @ 2:00-3:00 (:10-:15 rest)

2x50 Strong Free - Hold Stroke Count @ :50-1:00 (:10 rest)

2x50 Strong Free - Hold Stroke Count @ :45-:55 (:07-:08 rest)

2x50 Strong Free - Hold Stroke Count @ :40-:50 (:05 rest)

Finishing Speed: 400/8:00

2 Rounds:

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy E:Fast @ :30

Warm-down: 350/7:00

350 easy

3-5-22 - Back-end Speed & Threshold @ LT NORTH

Remember, we are at LT NORTH today from 6:00-7:30 AM

Warm-up: 1300/26:00

200 Loosen

12x50 @ :45-1:00

1-3. Max Efficiency Free - Count Strokes

4-6. IM Switch or Desc. 1-3

7-9. Catch-up w/Overkick

10-12. IM Switch or Desc. 1-3

200 Steady Kick

12x25 Sprint Cycle @ :30

Back-end Speed: 1200/24:00

8x150 as:

O:125 Max Efficiency Free, 25 Strong Stroke @ 2:00-3:00

E:100 Max Efficiency Free, 50 Strong Stroke @ 2:00-3:00

Stroke can be Free or IMO

Threshold: 900/24:00

6 Rounds:

1x100 Max Efficiency Free @ 1:15-2:00 (Short Rest)

1x50 Fastest Possible @ 1:15-2:00 (Long Rest)

Warm-down: 600/12:00

300 easy

200 Steady Kick

100 Scull

3-3-22 - Light Aerobic; Power & Speed

Warm-up: 1200/24:00

200 Loosen

4x50 Strong Kick @ 1:00

200 IM - Drill, Swim

4x50 Catch-up w/Strong Kick @ :45-1:00

200 Pull - Count Strokes

8x25 Sprint Cycle @ :30

Light Aerobic: 900/18:00

6 Rounds:

1x100 Max Efficiency Free - Hold Stroke Count @ 1:15-2:00

1x50 Build to Fast @ :45-1:00

Power & Pull: 1200/24:00

2 Rounds: Focus on Fingertips down & Hands beneath Elbows

2x75 Pull - Max Power @ 1:15-1:30

6x25 Pull - Max Power + Chute Optional @ :30-:45

6x25 Max Power w/Overkick + Chute Optional @ :30-:45

3x50 Max Efficiency - Count Strokes & Accelerate @ :50-1:00

Speed: 700/14:00

2 Rounds:

4x50 O:25 Build, 25 Fast E:25 Fast, 25 easy @ 1:00

4x25 Fastest Possible @ :30

1x50 easy @ 1:00

Warm-down: 200/4:00

200 easy

3-1-22 - Aeroibc Free, & Short Stroke OR Free

Our first 1.5 Hour Tuesday night! Wrote a long one for today, so feel free to pick and choose the parts you like. Also, feel free to come in later or leave earlier if that best suits you!

Warm-up: 1100/22:00

2 Rounds:

200 Loosen

100 Strong Kick

3x50 Desc. 1-3 or IM Switch @ :45-1:00

4x25 Sprint Cycle @ :30

Aerobic / Capacity Building: 1500/28:30

6x50 Max Efficiency Free - Set & Hold Stroke Count @ :45-1:00 (Short-Medium Rest)

6x50 Max Efficiency Free - Hold Stroke Count; Slight Acceleration @ :40-:55 (Shorter Rest)

6x50 Max Efficiency Free - Hold Stroke Count; More Acceleration @ :35-:50 (Shortest Rest)

2x300 Pull - Rest / Stretch Out @ 4:30-6:00

Short Stroke OR Free: 1000/20:00

2 Rounds:

2x75 Build to Fast @ 1:15-1:30

6x25 Strong Stroke OR Max Efficiency Free w/1 Breath Max @ :20-:30

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

Warm-down: 400/8:00

400 easy

2-26-22 - Mighty, Mighty Threshold

Reminder: Our practice schedule changes next week! Be on the lookout for an email on Sunday with detail! Calendars will be updated!

Warm-up: 1300/26:00

200 Loosen

4x100 @ 1:45-2:00

O:50 Kick, 50 Catch-up

E:50 Catch-up, 50 Kick

200 Pull - Count Strokes

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

8x25 Sprint Cycle @ :30

Threshold: 1700/34:00

(1x150 Max Efficiency Free @ 1:45-3:00 (Short Rest)

3x(1x50 Fastest Possible @ 1:15/1:20 (Long Rest)

100 easy @ Reset

(1x100 Max Efficiency Free @ 1:10-2:00 (Short Rest)

2x(1x100 Fastest Possible @ 2:20-2:30 (Long Rest)

100 easy @ Reset

1x50 Max Efficiency Free @ :35-1:00 (Short Rest)

1x150 Fastest Possible @ 3:25-3:30 (Long Rest)

1x100 easy @ Reset

1x200 Fastest Possible

Fast Efforts can be Free, IM, Stroke, Pull, etc. Feel free to add fins or paddles.

Warm-down: 400/8:00

400 easy

2-24-22 - Power and Sprint Stroke & Free

Warm-up: 1200/

400 Loosen

12x25 @ :30-:40

1-4. Kick

5-8. Scull

9-12. Catch-up

200 IM - Drill, Build

12x25 Sprint Cycle @ :30-:40

1-4. Kick

5-12. Swim

Power: 800/

4x50 Pull - Count Strokes @ :45-1:00

4x25 Pull - Parachute Optional - Focus on Pulling Harder vs. Faster @ :30-:45

4x25 Max Power w/Over-Kick - Parachute Optional @ :30-:45

8x50 Count Strokes @ :45-1:00

O:Pull

E:Swim w/Over-Kick

Sprint: 900/

6x50 Desc. 1-3 - Try to Maintain Stroke Count while Decreasing Time @ :50-1:00

6x25 O:Fastest Possible E:Reset Stroke Count @ :30

(1x50 as: 25 Build, 25 Fast @ 1:00

6x(1x25 Fastest Possible @ :30-:45

Warm-down: 400/

6x50 Max Efficiency - Count Strokes @ :50-1:00

100 Scull

Warm-Up 1200/26:00

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