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

2x

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