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

4x

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

2x

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