9-29-22 Speed and Pull

Warm-Up 900/23:00
200Free
100Back
4x50 I.M D/S Or Choice Kick  @1:30
6x50 Desc. 1-3. 4-6 @1:00-1:30
4x25 sprint Cycle:30-:45
Drill-Speed 900/20:00
6x(3x50) With Fins Moderate to Fast Pace @1:00-1:30
50 Drill Choice
50 Kick Choice
50 Swim All out
Pull-Speed 900/20:00
6x(100+2x25) @ 1:30-2:30/:30-:45
100= Pull 
25 =No Equip Build to full speed 
Speed 900/20:00
9x(75+25) W/ Fins @1:15-1:30/:40
75= Build W/ Fast kicking
25= All-Out Swim
Cool Down 200/4:00
200 Smooth

3800Yards 87 Minutes

9-27-22 Aerobic With Fast Kicking

W-U 1000/21:00
2 Rounds
1x200 Free-Perfect Technique @3:00-4:00
1x150 AS 50 FL/BK/BR Drill/Swim by 25 @3:45-4:00
3x50 Desc. 1-3 @1:00-1:30
Kick 600/14:00
2 Rounds
1. Fins 2.No fins
2x50 Fly Kick  @ 1:30
6x25 All-out Free kick @:40-:45
30 Seconds rest
1x50 all out Free kick @1:15-1:30
Main Set
2 Rounds 1800/36:00
3x150 Pull w/PB Breath 3/5/7 By 50 @3:15
3x100  Desc. 1-3(Fins Optional) @1:30-2:00
1x150 Build by 50 @3:30
Speed 500/10:00
2 Rounds
1x50 35 Smooth 15 Fast @1:00
1x50 25 Smooth 25 Fast @1:00
1x50 15 Smooth 35 Fast @1:00
1x50  All out @1:00
1x50 Easy @1:00
Cool Down 100/2:00
100 Smooth

4000 Yards  83Minutes 

9-24-22 Aerobic I.M With Speed and Pull.

Warm-Up 800/20:00
500 as-200Free-150-Back-100Br-50-Fly
4x50 Free Desc. 1-4 @1:00-1:30
4x25 Sprint Cycle @ :30-:45

Aerobic 900/20:00
6x(1x100 Free @1:30-2:30
     (1x50 Kick Or Back Stroke @1:00-1:15
I.M  800/20:00
8x75 @2:00-2:30
1.Fly/Bk/Br
2.Bk/Br/Fr
3.Br/Fr/Fly
4.Fr/Fly/Bk
4x50 Free Desc. 1-4 @1:00-1:30
Pull 700/14:00
7x100 @1:30-2:30
3- Last 25 Fast
2- Last 50 Fast
1-75 Fast
1-100 Fast
Speed(Fins) 600/14:00
All Out Choice of Strokes
    (3x25  @:30
2x(2x50  @1:00
    (1x75  @1:30
    (1x100 Easy @2:00
Cool Down 100/2:00
100 Smooth

3900 Yards 90 Minutes

Aerobic Pull and Speed 9-22-22

Warm-Up 800/18:00

100 Swim(Free)-Kick-I.M-Pull-Swim/Choice 10-15 Seconds rest in between each

4x50 25/Scull 25/Build @1:00-1:10

4x25 Sprint Cycle @:30-:45

Kick 400/16:00

4x100 Kick @2:30-3:30

Desc. 1-4

Drill 400/10:00

8x50 @1:00-1:30

-Odds Catch-Up Drill W/ OverKick

-Evens 3/6/3 (3 Strokes 6 Kicks)

Pull 1500/30:00

   (3x100 Pull (PB) @1:30-3:00

3x(2x75 Pads @1:15-2:30

   (2x25 No Equip, Full Speed. @:40

Fins 800/16:00

8x(1x50 Build @ 1:00-1:30

    (2x25 Sprint @:30-:45

Cool Down 100/2:00

100 Smooth

4000Yards 92 Minutes

9-20-22 10 Min Swim !

Warm-Up 700/17:00
300 As 200 Free 100 Back @6:30
200 Kick W/ Board I.M Order @5:30
100 Pull Free @2:00
4x25 Sprint Cycle @ :45
10-Min Swim  500/10:00
Swim For 10 Mins Straight
Count your laps.
Pull/Swim-Neg Split 1200/24:00
4x(2x100 Free #2nd 100 3-5 Seconds Faster than #1 @1:30-2:30
    (4x25- Odds Sprint - Evens Smooth @ :30-:45

Rounds #1#3 Pull w/ Buoy / #2#4 Swim
Kick/Power 1050/24:00
6x(1x100 Steady Free Kick W/ Fins Build last 25 To Sprint @2:30-3:30
   (1x75 Free W/ Paddles Over Kick @2:00-2:30
Speed/400/10:00
8x(2x25) @:30-:45
25(1) Build
25(2) Sprint
Choice of stroke
Cool Down 100/2:00
100 Smooth

3950 Yards 87 Minutes

9-16-22 Aerobic Pull With Speed

Warm-Up 700/15:00
2x200 @4:00-4:30
1. Freestyle
2. Back Stroke
4x50 @1:00-1:30
-25  Front Scull 
-25 Build
4x25 Sprint Cycle @:30-1:00
Back Stroke Drill 400/10:00
8x50 @1:00-1:30
-Odds 25 R Arm 25 L Arm
-Evens 2 R arm 2 Left Arm 1 Cycle Backstroke. (2-2-2 Drill)
Kick 
600/16:00
4x150 as -50 Free kick- 50 Br Kick-50- Fly OR Free kick @3:30-4:30
Pull 1500/30:00
3 Rounds
150 Pull W/ Buoy & Paddles @ 3:00-3:30
2x100 Pull W/Buoy @1:30-2:30
3x50(no equip) Desc. 1-3.@1:00-1:20
2:00 Reset in between rounds
Fins 
600/12:00
6 Rounds
1x25 Front Scull @:30-:45
1x50 Build  @1:00-1:15
1x25 Sprint @:30
Cool Down 
100/2:00
100 Loosen

3900 Yards 85 Minutes

9-15-22 Pull and Best Average

Warm-up 900/21:00

3x100 loosen @ 1:30-2:30

6x50 I.M Switch @ 1:20-2:00

4x50 Desc 1-4 @ 1:00-1:30

4x25 Sprint cycle @ :45

Drill 400/12:00

8x50 @1:15-1:30

2xFly- Single Double Single or 4K 1P

2xBack- 3/6/3

2xBreast- 2K 1P

2xFree- Thumb your Thigh

Or Pick and Choose

Pull 800/17:00

4x200 Pull @4:00-4:30

Desc. 1-4 

Main Set 1000/35:00

10x100 @ 3:00-4:00

Best Average -W/ Fins

Speed 300/6:00

12x25 @:30

2Cruise

1Fast

Cool Down 100/2:00

100 Choice

3500 Yards 93 Minutes

 

9-13-22 Aerobic Base building

Warm-Up 600/20:00

3x100 Loosen Last 25 Backstroke @1:30-2:30

4x75 I.M.O no fly @ 2:00-3:00

4x25 Scull @ :45-1:00

4x50 Freestyle Pull w/Buoy @1:00-1:30

Kick (Fins Optional) 400/12:00

16x25 Kick 45:-1:00

-Odds Fly/Choice kick

-Evens Free Kick

Drill 900/11:00

2 Rounds

2x50 as Fist Or Catch-Up Drill @ 1:00:1:30

2x75 as-25 R arm Free, 25- L arm Free 25-3 Strokes 6 Kicks Free Style @2:00

2x100 Free w/ Bi lateral Breathing @ 1:30-2:30

 

Main Set 1800/36:00

3 Rounds 

1x250 Freestyle Rest 20 Seconds

1x150 Freestyle Rest 15 Seconds

1x50 Back Stroke Rest 10 Seconds

Cool Down 100/2:00

100 Smooth

81 Minutes 3800

9-10-22 - Saturday Morning Sprint

Warm-up: 1300/26:00

200 Loosen

8x50 O:Kick  E:Drill (Catch-up) @ 1:00-1:30

200 Pull - Count Strokes

6x50 Descend 1-3; 4-6 OR IM Switch @ 1:00-1:30

8x25 Sprint Cycle @ :30

Best Average: 1600/32:00

8x100 Hold Best Average @ 1:30-2:30

200 Smooth / Active Recovery

4x100 Beat Best Average @ 1:30-2:30

200 Smooth / Active Recovery

Finishing Speed: 800/17:00

1-2 Rounds: 

5x50 as: 25 easy, 25 Fast - Focus on Finish @ 1:00-1:30

2x25 Fastest Possible @ :45

1x100 Smooth / Active Recovery

Warm-down: 300/6:00

300 easy

4000 Yards / 81 Minutes

9-8-22 10 Minute Swim and Mini Sets

Warm-Up 600/15:00

2x100 Loosen @ 1:30-2:30

4x50 Your Choice of Kick @1:30-2:00

4x50 as 25 Front Scull 25 Catch-up Drill @1:15-1:30

10-Min Swim  

Swim For 10 Mins Straight

Count your laps.

Kick 300/10:00

4x75-As 50 Free K 25 Choice Kick @2:15-2:30

I.M 400/12:00

8x50 as 25 I.M Drill/Kick,25 Freestyle @1:30

Freestyle/Backstroke Drill 400/10:00

8x50 @ 1:15-1:30

-Odds as 25 R arm 25 Left arm

-Evens 3 Strokes 6 Kicks

Main Set 1000/22:00

2x

2x100 Pull @1:30-2:30

4x50 as Descend 1-4 @1:00-1:30 

4x25 @ 30:45

-Odds D.P.S

-Evens Fast

Cool Down 100/2:00

100 as 50 kick 50 Choice

2900Yards Minutes71 Minutes

9-6-22 1st Day of Short Course Season!

Warm-Up 600/15:00
2x150 Loosen @ 3:00-3:30
2x50 Backstroke or Front Scull @1:15-1:45
4x50 Kick @1:00-1:30
Drill 400/10:00
8x50 @1:00-1:30
-Odds Catch Up Drill
-Evens 3 Strokes 1 Second Glide Or 3 Strokes 6 Kicks
Preset 500/ 12:00
3x50 Free Distance Per stroke @1:00-1:30
8x25 Kick @:30-:45
3x50 Free Drill @1:00-1:30
Main 800/20:00
4x50 Free @ 10 Seconds Rest 50
4x150 Free @ 10 Seconds Rest Per 150
Cool Down 200/ 5:00
4x50 D.P.S Free @ 1:00-1:30

Minutes 62 Yards 2500