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

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

2x

   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) 

4x

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

  1x100 FAST Free Or I.M  @1:30 2:30

3x

     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 

Or

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