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

2-22-22 - Happy TWOSday!

Warm-up: 1300/

200 SKIPS

2 Rounds: 

2x50 Max Efficiency Free @ :45-1:00

2x25 R1.Fast thru 15  R2.Fast Last 10 @ :30

Aerobic 2s: 1200/24:00

6x200 as: 

    O:Max Efficiency Free @ 2:30-4:00

    E:100 Build, :10r, 100 Fast @ 2:50-4:00

OR

Aerobic 2s (IM): 1200/24:00

3 Rounds: 

1x200 FrIM - 50 Free, 50 Back, 50 Breast, 50 Free @ 3:00-4:00

2x25 Strong Fly @ :25-:30

1x50 Build Back @ :45-1:00

1x50 Fast / Powerful Br @ :50-1:00

2x25 All Out Fr @ :25-:30

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 400/8:00

2x200 easy

2-19-22 - Back-end Speed & Threshold

Warm-up: 1200/24:00

300 Loosen

4x50 Steady Kick @ 1:00

200 IM - Drill, Build

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

8x25 Sprint Cycle @ :30

Pre-Set: 900/18:00

2 Rounds: 

3x100 as: 75 Best Tech. Free, 25 Strong Stroke (Could be Free) @ 1:20-2:00

2x50 Best Tech. Free @ :40-1:00 (Short Rest)

2x25 Fast Stroke (Could be Free) @ :30

Threshold: 1600/33:00

6 Rounds: 

1x150 Best Tech. Free @ 1:45-3:00 (Goal is :05-:10 Rest)

1x50 Fastest Possible @ 1:30+ (Goal is 1:2 work to rest)

After R6:

4 Rounds: 

1x75 Best Tech. Free @ 1:05-1:30 (Goal is :05-:10 Rest)

1x25 Fastest Possible @ 1:00+ (Goal is 1:3 work to rest)

Warm-down: 300/6:00

300 easy 

2-15-22 - Aerobic Free & IM

Warm-up: 1300/

200 Loosen

8x50 O:Max Efficiency Free  E:Strong Back @ :50-1:00

200 Steady K

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

8x25 Sprint Cycle :30

Aerobic Free or IM: 1200/25:00

2 Rounds: 

3x50 @ :40-1:00

    Free - Max Efficiency Free (short rest)

    IM - 25 Fly, 25 Max Efficiency Free (short rest)

2x75 @ 1:00-1:30

    Free - 50 Max Efficiency Free, 25 Fast (short rest)

    IM - 50 Back, 25 Max Efficiency Free (short rest)

3x50 @ :40-1:10

    Free - Best Average (short rest)

    IM - Build Breast

6x25 Fastest Possible Free @ :30

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:Fast  E:easy @ :30

Warm-down: 300/6:00

300 easy

2-10-22 - Power & Speed

Warm-up: 1500/30:00

3 Rounds: 

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

2x25 Kick - Faster each Round @ :30

2x25 Sprint Cycle by Round - R1.Fast, easy  R2.easy, Fast  R3.All Fast @ :30

Power: 600/15:00

2 Rounds: 

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

6x25 Powerful Free w/Strong Kick - Chute Optional @ :30-:45

Speed: 750/18:00

6x25 Fastest Possible @ :30/:35

1x100 Active Recovery @ 2:00

6x25 Fastest Possible @ :35/:40

1x100 Active Recovery @ 2:00

6x25 Fastest Possible @ :40/:45

1x100 Active Recovery @ 2:00

Warm-down: 150/3:00

150 easy

2-8-22 - Aerobic Free & IM w/Finishing Speed

Warm-up: 1400/

400 Loosen

6x50 O:25 Kick, 25 Catch-up w/Strong Kick  E:25 Catch-up w/Strong Kick, 25 Kick @ 1:00

200 IM - Drill, Build

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

8x25 Sprint Cycle @ :30

Aerobic Free: 1300/

4x150 Max Efficiency Free @ 2:00-3:00

2x75 Build by 25 @ 1:15-1:30

8x50 Best Tech. Free @ :40-1:00

2x75 Fast @ 1:15-1:30

Aerobic IM: 1300/

2 Rounds: 

2x150 as: 25 Fly, 50 Back, 50 Breast, 25 Free @ 2:15-3:00

3x50 IM Switch - 25 Strong, 25 Fast @ :50-1:00

8x25 R1. O:Fly  E:Back  R2. O:Breast  E:Free @ :30

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

2-5-22 - Best Average - Get after it!

Warm-up: 1000/20:00

200 Loosen

200 Strong Kick

4x50 Drill - Catch-up w/Strong Kick? @ :55/1:00

4x50 Build to All Out @ :50-1:00

8x25 Sprint Cycle @ :30

Aerobic: 

Free: 1300/24:00

2 Rounds: 

6x75 Max Efficiency Free - Hold Stroke Count @ 1:00-1:15

:30r - Check HR

1x200 Pull @ 3:00-4:00

OR

IM: 1200/24:00

6x100 @ 1:30-2:00

    1. 50 Max Efficiency Free, 25 Fly, 25 Back

    2. 50 Max Efficiency Free, 25 Back, 25 Breast

    3. 50 Max Efficiency Free, 25 Breast, 25 Free

1x200 Pull @ 3:00-4:00

4x100 IM @ 1:30-2:00

Best Average: 1200/24:00

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

4x100 Best Average @ 1:45-2:00

4x50 Best Average @ 1:00

Warm-down: 300/6:00

300 easy

2-3-22 - Speed & Power

Warm-up: 1200/24:00

400 Loosen

100 Strong Kick

400 IM or FrIM (Free, Back, Breast, Free) - 25 Drill, 25 Swim

100 Fly Kick

8x25 Sprint Cycle @ :30

Power & Pull: 500/10:00

3x50 Breast Pull - Drag Legs @ 1:00-1:10

1x100 Pull - Max Power / Fewest Strokes @ 1:30-2:00

6x25 Max Power - Chute Optional @ :30-:40

1x100 Pull - Max Power / Fewest Strokes @ 1:30-2:00

Speed: 1000/22:00

2 Rounds: 

8x50 @1:00

    1-2. 25 Fast, 25 easy

    3-4. 12.5 easy, 25 Fast, 12.5 easy

    5-6. 25 easy, 25 Fast

    7. All easy

    8. All Fast

:30r - Reset

4x25 Fastest Possible @ :30

:30r - Reset

Warm-down: 300/6:00

300

2-1-22 - Long-Sprint

Warm-up: 1100/22:00

400 Loosen

4x50 as: 25 Kick, 25 Catch-up w/Strong Kick @ :50-1:00

4x25 Sprint Cycle @ :30

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

4x25 Sprint Cycle @ :30

Pull: 900/18:00

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

Long-Sprint: 950/13:00-19:00

2 Rounds: 

1x150 Max Efficiency Free - Hold Stroke Count @ 1:50-3:00

3x50 easy Speed - Fast & Effortless @ :40-1:00

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

1x75 Fastest Possible @ 1:20-1:30

Warm-down: 200/4:00

200 easy