1-27-22 - Happy Birthday Marlene!

Warm-up: 1200/24:00

300 Loosen

4x100 w/Fins - 50 Kick, 50 Catch-up w/Strong Kick @ 1:45-2:00

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

8x25 Sprint Cycle @ :30

Power & Pull: 1200/28:00

2 Rounds: 

2x50 Pull - Max Power / Count Strokes @ :45-1:00

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

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

4x25 Pull - PB @ Ankles or Knees - Engage Core @ :30-:45

After Round 2: 

3x200 Pull - Last 100 Drop PB, Add Strong Kick @ 2:40-4:00

Sprint: 600/13:00

6x50 Desc. by 2 - 5&6 Fast! @ :50-1:00

    (1x25 Max Efficiency Free - Fewest Possible Breaths @ :35

4x(1x25 Fast, easy @ :35

    (1x25 Fastest Possible @ :35

Warm-down: 200/4:00

200 easy

1-25-22 - Happy Birthday John!

Warm-up: 1100/22:00

300 Loosen

4x50 Strong Kick @ 1:00

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

4x50 Max Efficiency Free - Maintain Strong Kick @ :40-1:00

8x25 Sprint Cycle @ :30

Aerobic Free or IM: 1800/36:00

3 Rounds: 

4x100 Max Efficiency Free or IM @ 1:15-2:00

2x75 as: 50 Strong, 25 Fast (IM - 25 Fl, 25 Bk, 25 Br OR 25 Bk, 25 Br, 25 Fr) @ 1:15-1:30

2x25 Max Efficiency Free w/Fewest Breaths or IMO by Round @ :30

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:Fast  E:easy @ :30

Warm-down: 200/4:00

200 easy

1-23-22 - How Fast Can You Go?!

Warm-up: 1600/32:00

400 Loosen

8x50 as: 25 Catch-up, 25 Max Efficiency Free @ :50-1:00

400 Pull - Count Strokes

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

8x25 Sprint Cycle @ :30

Pre-Set: 400/8:00

2x25 Fast thru 15 @ :30

3x100 as: 50 Fast, 50 Max Efficiency Free @ 1:30-2:00

2x25 Fast @ :30

Best Average: 2000/47:00

How FAST can you go?

8x100 Best Average @ 2:00-2:30

300 Active Recovery @ Reset

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

200 Active Recovery @ Reset

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

100 Active Recovery @ Reset

Warm-down: 400/8:00

200 easy

2x25 Scull

2x25 Kick

100 easy

1-20-22 - Power, Pull, & Speed

Warm-up: 1200/25:00

300 Loosen

200 Steady Kick

100 Scull, Rev. Scull

6x75 Best Tech. Free - Hold Stroke Count @ 1:00-1:30

6x25 Sprint Cycle - No All easy @ :30

Power & Pull: 900/20:00

1x300 Pull - Count Strokes @ 4:00-6:00

Chute Optional: 

    (1x25 All Out Free Kick @ :30-:45

4x(1x50 Max Power - Drag Legs @ :45-1:15

Chute off

1x300 Pull - Count Strokes - Better?  Worse?  Same?  @ 4:00-6:00

Speed: 900/18:00

3x50 as: 25 Fast, 25 Max Efficiency Free @ 1:00

1x50 Strong Back @ 1:00

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

1x50 Strong Back @ 1:00

4x50 O:Fastest Possible  E:Active Recovery @ 1:00

Reset

3x25 Fast, easy @ :30

1x25 Max Efficiency Free @ :30-:45

3x25 easy, Fast @ :30

1x25 Max Efficiency Free @ :30-:45

4x25 O:Fastest Possible  E:Active Recovery @ :30 (Bank?)

Warm-down: 200/4:00

200 easy 

1-18-22 - Aerobic Free or IM

Warm-up: 1300/25:00

400 Loosen

2x100 Strong Back @ 1:30-2:00

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

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

8x25 Sprint Cycle @ :30

Aerobic Free or IM: 1500/30:00

3x100 Max Efficiency Free or IM @ 1:20-2:00

6x25 Best Tech. Free w/Fewest Breaths or Strong Fly @ :25-:35

3x100 Max Efficiency Free or IM @ 1:20-2:00

6x25 Best Tech. Free w/Overkick or Build Back @ :25-:35

3x100 Max Efficiency Free or IM @ 1:20-2:00

6x50 @ 1:00

    Free - 25 Build, 25 Fast w/Fewest Breaths Possible

    IM - IM Switch - 25 Build, 25 Fast

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

1-15-22 - Aerobic & Best Average

Warm-up: 900/18:00

200 Loosen

6x50 as: 25 Kick, 25 Drill (Catch-up?) @ :50-1:00

200 Pull - Count Strokes

8x25 Sprint Cycle @ :30

Aerobic: 1200/25:00

2 Rounds: 

4x100 Max Efficiency Free - Consistent Stroke Count @ 1:20-2:00

2x75 IM - Fly, Back, Breast OR Back, Breast, Free @ 1:15-1:30

1x50 Max Efficiency Free - Fewest Breaths Possible @ Reset

Best Average: 1500/33:00

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

1x100 Active Recovery @ 3:00

4x100 Best Average @ 1:40-2:00

1x100 Active Recovery @ 3:00

4x50 Best Average @ :50-1:00

1x100 Active Recovery @ 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

1-13-22 - Power, Pull, & Sprint

Warm-up: 1000/20:00

200 Loosen

300 Pull - Count Strokes

6x25 Fast Free Kick @ :30

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

8x25 Sprint Cycle @ :30

Power & Pull: 1200/24:00

2 Rounds: Chute optional for 25/50s

2x25 Breast Pull - Drag Legs @ :30/:35

2x25 Pull - PB @ Ankles @ :30/:35

2x50 Pull - Max Power! @ 1:00-1:10

2x200 Pull - Maintain Power + Count Strokes @ 2:45-4:00

Sprint: 1100/22:00

2 Rounds: 

6x50 @ 1:00

    1.25 Fast, 25 easy

    2.25 easy, 25 Fast

    3.50 Fast

1x100 Max Efficiency Free @ 2:00

6x25 Fastest Possible @ :30

Warm-down: 200/4:00

200 easy

1-11-22 - Aerobic Free or IM

Warm-up: 1500/30:00

400 Loosen

100 Scull

4x125 as: 50 Kick, 75 Catch-up w/Overkick @ 2:00-2:30

4x125 IM - Rotate 50 @ 1:45-2:30

Aerobic Free: 1300/25:00

9x50 Max Efficiency Free - Count Strokes + Strong Kick @ :45-1:00

1x200 Pull - Max Power! @ 2:45-4:00

6x50 Maintain Efficiency @ :40-:55

1x200 Pull - Max Power! @ 2:45-4:00

3x50 Maintain Efficiency @ :35-:50

OR

Aerobic IM: 1300/26:00

2 Rounds: 

6x50 O:Max Efficiency Free  E:IM Switch @ :45-1:00

1x200 IM - 25 Strong, 25 Fast @ 3:00-4:00

3x25 Fast - R1.Fly  R2.Breast @ :30

3x25 Fast - R1.Back  R2.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

1-8-22 - Pull & Best Average

Warm-up: 1000/20:00

400 Loosen

4x50 Kick @ 1:00

200 IM - Drill, Swim

8x25 Sprint Cycle @ :30

Pull: 1500/30:00

3x400 Pull - Count Strokes @ 6:00-8:00

6x50 Catch-up w/Overkick @ :45-1:00

Best Average: 1300/26:00

8x100 Best Average @ 1:45-2:00

100 easy

8x50 Best Average @ :50-1:00

Warm-down: 200/4:00

200 easy

1-6-22 - Sprint & Pull

Warm-up: 800/16:00

200 Loosen

2x50 Strong Kick @ 1:00

200 Back

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

8x25 Sprint Cycle @ :30

Sprint: 1500/30:00

2 Rounds: 

2x100 as: 75 Build Free, 25 Fast Stroke @ 1:20-2:00

2x25 Fast Stroke @ :30

2x75 as: 50 Build Free, 25 Fast Stroke @ 1:00-1:30

2x50 Fast Stroke @ 1:00

2x50 as: 25 Build Free, 25 Fast Stroke @ :40-1:00

2x75 Fast Stroke @ 1:30

Power & Pull: 800/17:20

8x25 Catch-up w/Overkick + Chute optional @ :30-:40

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

3x150 Pull - Hold Power & Speed @ 2:20-3:00

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 

1-4-22 - Happy New Year! Aerobic Free or IM

Warm-up: 1100/22:00

200 Loosen

200 IM - Drill, Swim

2x100 Steady Kick @ 2:00

6x50 IM Switch or 25 Free, 25 Back @ :50-1:00

8x25 Sprint Cycle @ :30

Descending Efforts: 600/11:00

4 Rounds: 

1x50 Max Efficiency Fr @ :50/:55/1:00

1x50 Max Efficiency Fr @ :45/:50/:55

1x50 Max Efficiency Fr @ :40/:45/:50

Aerobic Free or IM: 900/18:00

2x150 Strong Fr or IM (Back, Breast, Free) @ 2:00-3:00

2x75 Fast Fr or IM (Fly, Back, Breast or Back, Breast, Free) @ 1:15-1:30

2x100 Strong Fr or IM @ 1:20-2:00

3x50 Fast Fr or IM Switch @ :45-1:00

2x50 Strong Fr @ :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