7-28-22 Last Day of Season!

Warm-Up 900/20:00
3x100 Loosen @2:00
6x50 @1:15
-Odds Kick 
-Evens Pull 
-Or I.M Switch
3x100 Choice @2:00 Desc. Each 100

Drill 600/13:00
2x100 @2:00 Scull Or Pull
4x50 @1:15  Free Drill
2x100  @2:00Max Eff Free

Over Distance/Threshold 1900/40:00
1-2x (4x150 Max Eff. Free @3:00
         (4x50 @1:15 Back Stroke
6x50 @ :50-1:00 Max E Free

Cool Down 200/4:00
200 Smooth

3500 Meters 77 Minutes

7-26-22 Threshold- Very Long Practice-Adjust As Needed!

Warm-Up 900/18:00

200 Swim

200 Pull 100 With Pads and buoy 100 with pads

100 Kick

4x50 I.M D/S or Desc 1-4 @1:00

4x50 25F 25Smooth @ 1:00

Main Set 2400/48:00

4x200 @4:00 Desc Or Pull

8x100 @1:30-2:00 All Out Low Rest Interval 

16x50 @1:00 @Odds Easy Evens Fast

Drill 400/10:00

8x50 @1:10

-Odds 3 Stokes 1-3 Second Glide

-Evens 3Strokes 6 kicks

Kick 600/15:00

I.M Order by Round Or Choice Stroke

3x(2x50+1x50+1x50)

2x50=Kick @1:30

1x50= D.P.S@1:00

1x50 Build@1:00

Cool Down 100/2:00

100 Easy

 4700 Meters 90 Minutes

7-23-22 Aerobic Free/ Sprint

Warm-up: 1200/

200 Loosen

12x50 3 Pull, 3 Swim @ :50/1:00

2x100 Kick @ 2:00

8x25 Sprint Cycle @ :30

Aerobic Free: 1500/

3 Rounds: 

3x100 Best Tech. Free @ 1:25-2:00

2x75 Pull - Count Strokes @ 1:15-1:30

2x25 Max Efficiency Free - Fewest Possible Breaths @ :30

Stroke Sprint: 1200/

2 Rounds: 

4x25 All Out thru 15 @ :30/:35

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

4x25 All Out Last 10 @ :30/:35

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

4x25 All Out @ :30/:35

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

Warm-down: 300/8:00

300 easy

7-21-22 Long Course Ladder

Warm-Up 600/14:00
200 Loosen
2x50Kick @1:15
4x50 I.M Drill/Swim Or 1-4 Desc @1:10-1:30
2x50-25 Fast 25 Distance Per Stroke Free @1:15
Drill 450/12:00
3 Rounds
1x50 Count your Strokes
1x50 Try to lower the count
1x50 Try to Match your lowest Stroke Count while increasing your speed.
Aerobic Ladder 1500/30:00
1x100 5 seconds rest
1x200 10 sec rest
1x300 15 sec rest
1x400 20 sec rest
1x500 25 sec rest
Speed 600/18:00
3 Rounds
1x50 25 No Breath 25, 60%Max E @1:10-1:30
1x50 25 Scull, 25 70% Max Effort @1:10-1:30
1x50 25 Heads Up Breaststroke, 25, 80% Max Effort @1:10-1:30
1x50 All Out Free @1:10-1:30
Cool Down 300/6:00
300 Cool Down Choice

3450 Meters 80 Minutes

7-19-22 Long Course !

Warm-Up  800/16:00

300  Loosen Every 3rd 50 Backstroke

200 kick

6x50 Desc. 1-3,4-6 OR I.M Switch @1:00

Open Water-Drill 400/8:00

8x50 @ 1:00

-Odds 10-20 Strokes Head up and Look for wall

-Evens Eyes Closed. 10-15 Strokes try to swim in a straight line 

Over Distance-Pull 900/16:00

3x300 @ 5:00-6:00

-Drop Pull Buoy Last 100 and engage your legs

Aerobic 1000/22:00

4x(150+50+50)

150=Max E Free 2:30-3:00

50①= Increase Tempo + Steady Kick @ 1:00

5②= Even Greater tempo than①+Steady kick@1:30

Speed 400/8:00

8x50 @ 1:00

-Odds 25 All Out25 Drill

-Evens 25 Drill 25 All Out

Cool Down 200/4:00

200 Loosen

3500 Meters 74 Minutes

7-16-22 Best Average

Warm-Up 900/18:00
300 Loosen
6x50 I.M Switch @1:00
4X50 Desc.1-4 @1:00
4x25 Sprint Cycle:30

Pull/Or I.M  900/18:00
6x150  @2:30-3:00

-Odds Free Pull 

-Evens I.M By 50 

Speed Best Average 1500/35:00
10x100 @2:30 best Average
10x50@1:00-1:30 Best Average
 
Cool Down 200/4:00
200 Choice
3500 Yards  75 minutes

7-14-22 Aerobic/Speed

Warm-Up 900/20:00

2x150  Loosen @3:00

4x75 Pull @1:30-2:00

4x50 Kick @ 1:15

4x25 Sprint Cycle @:30

Drill-Kick 600/16:00

8x50 @ 1:00-1:15

-Odds Scull

-Evens Free Drill (3 Strokes 1-3 Second glide )

8x25 Build Kick @:45-1:00

Aerobic 1600/32:00

4x

2x100 @1:30-2:00

2x50 Desc. 1-2@:45-1:00

4x25 -Odds Fast -Evens Recover @:30

Speed 300/6:00

12x25 @ :30

2 Fast

1 Recover

Cool Down 200/ 4:00

4x50 @1:00 Recover 

3600 Yards 78Minutes

7-12-22 Over Distance

Warm-Up 900/18:00

300 Swim

200 Pull

100 Kick

4x50 I.M D/S or Free Desc. 1-4 @1:00

4x25 Sprint Cycle @:30

Over Distance 1600/28:00

2x(4x200)

R1 Pull @3:30-4:00

R2 Fins @3:00-3:30

Kick/Speed 800/20:00

2x(4x100)

Round 1 Kick @ 3:00

Round 2 Fins Swim @1:30-2:00

Cool Down 300/6:00

6x50 Active Recovery @:50-1:00

72 Minutes 3600 Yards

7-9-22 Speed And Pulling

Warm-Up 1000/22:00   
200 Swim
200 I.M Drill or Choice
1x100 Pull
6x50 kick @1:30
8x25 build to sprint @:30
Pull 1000/20:00
4x(1x150 Pull @ 3:00
    (1 x100 Swim @1:30-2:00
Speed 1800/36:00
6 Rounds: 
1x75 All out @1:30
1x75 Recover@1:30
1x50 All out @ 1:00
1x50 Recover @ 1:00
1x25 All out @ :30
1x25 Recover @:30 
Cool Down 200/4:00
200 Smooth 

4000 Yards 82 Minutes

7-7-22 Aerobic With Fast Kicking and Speed

 Warm-Up 1000/ 20:00
4x100 Swim @1:30-2:00
4x75 Kick @1:30
4x50 I.M K/D or Desc. 1-4 Free @1:00
4x25 Sprint Cycle @:30-:45
Kick 600/12:00
3 Rounds
4x25 Fast Kick @:30-:45
1x100 Recover Free @1:30-2:00
Main Set 2000/ 40:00
(Choice of Equipment)
6x100@ 2:00
-O 25Fast 25Max.E
-E Smooth/Recover
4x200@ 4:00
-O 50 Fast 50 Max.E
-E Smooth/Recover
2x300@ 6:00
-O 75 Fast 75 Max.E
-E Smooth/Recover
Cool Down 200/4:00
200 Choice

3800/ 76 Minutes

7-5-22 Aerobic With Drills and Speed Bursts

Warm-Up 800/ 16:00

300

6x50 I.M Sw/ Or Free Desc. 1-3

8x25 @:30 1-4 5-8 Choice

-O 12.5 F 12.5 Ez

-E 12.5 Ez 12.5 Fast

Drill 600/12:00

3x50 3Strokes/6 kicks/3 Strokes @1:00

3x50 R arm 25. Left arm 25 @ 1:00

3x50 Fist Drill @ 1:00

3x50 Perfect Free Style @ 1:00

Aerobic 1200/24:00

3 Rounds

1x200 Swim @4:00

1x100 Pull @ 2:00

2x50 Desc. 1-2 @1:00

Aerobic With Speed(Fins)  1300/26:00

2 Rounds 10-15 seconds Rest

175+25

150+2x25

100+25

75+2x25

25's= Fast

Cool Down 100/2:00

100 Ez

4000 Yards 80 Mins

7-2-22 Over Distance

Warm-Up 600/10:00

200 Swim

100 Kick

100 Pull

8x25 Sprint Cycle  @:30

Drill 600/12:00

6x100 @1:30-2:00

-Odds 50 Catchup 50 3 Strokes 3-second glide

-Evens 50 Fist Drill 50 Finger Tip Drag 

Over Distance 1800/36:00

3x(2x100+300+2x50)

100=Pull @ 1:30-2:00

300=Swim @5:30-6:00 

50= Kick @ 1:00-1:15

 Speed 500/15:00

10x50 Best Average  Free @1:30

Cool Down 200/4:00

200 Smooth

3600 Yards 77 Minutes